This program is the “off season” program Terrence and myself followed in prep for the 2022 season. The main physique focus of this program will be to bring up arms, and overall upper body size, at a slightly faster pace than lower body. Arms, back, chest and calves will all be trained twice over the course of the week. 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 – Push/pull

Saturday – Arms

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

Single Arm Cable pulldown 

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 

Low back extensions

Set 1: 6-8 reps 

Set 2: 8-12 reps

reverse pec dec 

Set 1: 6-8 reps 

Set 2: 8-10 reps

Single arm preacher curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Incline Cable Curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Ab Mat Crunches (body weight)

Set 1: AMRAP

Set 2: AMRAP

Push

Incline SmIth Chest Press (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Roller Fly

Set 1: 6-8 reps 

Set 2: 8-10 reps 

High Incline machine press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Cuff laterals 

Set 1: 6-8 reps 

Set 2: 8-10 reps*

*single drop set 

Cable Cross Triceps Extensions 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Dips (BW) 

Set 1: AMRAP

Set 2: AMRAP 

Leg Raises (body weight)

Set 1: AMRAP

Set 2: AMRAP 

Standing Calf Raises

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Lower

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Lying Leg Curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Leg extensions 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Walking lunges 

Set 1: 20 steps total 

Set 2: 20 steps total  

Push/pull

Ab mat crunches 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 10-12 reps 

machine flat press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

machine pull down 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Rope Seated Pullover 

Set 1: 10-12 

Set 2: 12-15 reps

Pec Dec 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Arms 

Seated cable cross extension 

Set 1: 6-8 reps 

Set 2: 8-12 reps

Single arm preacher

Set 1: 6-8 reps 

Set 2: 10-12 reps 

Smith JM Press (banded) 

Set 1: 8-10 reps 

Set 2: 8-10 reps

Cable neutral grip curls 

Set 1: 6-8 reps 

Set 2: 8-10 reps

seated overhead rope extensions 

Set 1: 6-8 reps 

Set 2: 8-10 reps

Incline DB curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

This is the exact program I made for IFBB Pro Laszlo Kiraly. This program will work extremely well for anyone trying to bring up Legs, Delts and Arms. Proximity to failure, as well as volume, are specific to Laszlo’s needs at the time of writing this (he likes training…a lot).  Quality programming is always a combination of what’s best “on paper” as well as what the individual athlete enjoys and knows works best. 

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 

Split 

Back

Biceps/Calves/Abs

Legs

Calves/Chest/triceps

Delts 

Legs 2 

Arms/calves/Abs 

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.

Back 

Neutral Grip Pull-ups 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Chest Supported Tbar row

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 10-15 reps

Single Arm Cable pulldown

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 10-12 reps

RDLs

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Machine rows

Set 1: 6-8 reps 

Set 2: 8-12 reps 

pulldowns (neutral grip) 

Set 1: 10-12 reps 

Set 2: 12-15 reps

Set 3: 15-20 reps

Biceps/Calves/Abs 

Single arm preacher curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Single-arm DB hammer curls

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Incline Cable Curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Standing Calf Raises

Set 1: 12-15 reps 

Set 2: 12-15 reps

Ab Mat Crunches (body weight)

Set 1: AMRAP

Set 2: AMRAP

Legs 

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Set 3: 5-8 reps

Quad dominant heel elevated squats 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps 

Lying Leg Curls 

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Set 3: 5-8 reps

Leg extensions 

Set 1: 6-8 reps

Set 2: 10-12 reps 

Set 3: 12-15 reps

Rear foot elevated split squats 

Set 1: 6-8 reps (per leg) 

Set 2: 10-12 reps (per leg) 

Calves/Chest/Triceps 

Hip loaded Calf Raises

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps 

Flat barbell bench press 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Incline DB press

Set 1: 8-10 reps 

Set 2: 10-12 reps

Roller Cable Flys

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps 

Incline machine press 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Cuff cable cross triceps extensions 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps 

Dips 

Set 1: 6-8 reps 

Set 2: 8-12 reps

Delts 

Lying cuff lateral raises 

Set 1: 5-6 reps 

Set 2: 8-10 reps

Set 3: 10-15 reps

cable rear delts 

Set 1: 5-6 reps 

Set 2: 8-10 reps

Set 3: 10-15 reps 

Machine Shoulder press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Legs 2

Leg extensions

Set 1: 6-8 reps

Set 2: 10-12 reps 

Set 3: 12-15 reps

Banded hacks 

Set 1: 12-15 reps 

Set 2: 20 reps

Lying Leg Curls (single leg)

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Set 3: 5-8 reps

Leg Press quad dominant 

Set 1: 12-15 reps 

Set 2: 20 reps

Walking lunges

Set 1: 20 reps (10 per leg, 20 steps total) 

Arms/calves/Abs 

Seated cable cross extensions 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps

Machine preacher curls 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps 

banded smith machine JM press 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps

high supinating cable curls 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps

Seated overhead rope extensions 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps

incline DB curls 

Set 1: 5-6 reps 

Set 2: 6-8 reps

Set 3: 8-10 reps

Standing Calf Raises

Set 1: 12-15 reps 

Set 2: 12-15 reps

Hanging Leg Raises 

Set 1: BW – AMRAP

Set 2: BW – AMRAP

This program is excellent for advanced through beginner trainees.

PPL is a “classic” split that has stood the test of time, and for good reason.  It offers a good “Functional” value, with the ability to train everybody part between 1-2 times per week, as well as have a reasonable number of exercises per workout to not be redundant and still provide enough stimulus for even the more advanced athlete. It is moderate to low volume, that should be efficient for pretty much anyone.

This program also has an “A/B rotation”.  Meaning, for any given day of the split, there are two different workouts for the given day. (Ex: Pull A and Pullr B)  I find this mainly beneficial for 4 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long.  3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time.  4)  Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!

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.  

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:

Legendary recovery:

Monday – Push A

Tuesday – Pull A

Wednesday – Lower A

Thursday – Push B

Friday – Pull B

Saturday – Lower B

Sunday -OFF

Below average recovery:

Monday – Push A

Tuesday – OFF

Wednesday – PULL A

Thursday – OFF

Friday – LOWER A

Saturday – OFF

Sunday – OFF

Same for B rotation…

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 A

Incline DB press

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Machine Flat press  

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 8-12 reps 

Machine Shoulder press 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Delt cable y-raise 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 10-15 reps 

Cross-cable triceps extension

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

JM smith press

s

Pull A

Wide pull ups 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

low back extensions

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Reverse pec dec 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

single arm DB preacher curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Standing DB hammer curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

Lower A

Hack squats

Set 1: 6-8 reps 

Set 2: 8-12 reps 

lying leg curl

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Leg press quad dominant

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Rear foot elevated split squat  

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 10-12 reps

45 degree hip extension

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 10-12 reps

Push B

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 B

chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

neutral grip machine pull down 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

barbell RDL

Set 1: 6-8 reps 

Set 2: 6-8 reps 

cable rear delt 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

single arm machine preacher curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Incline cable curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

Lower B

seated leg curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

knee dominant heel elevated squat (safety bar)

Set 1: 6-8 reps 

Set 2: 6-8 reps 

lying leg curl

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

hack squat (banded)

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Barbell Thrusts

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 10-12 reps

This program is excellent for advanced through beginner trainees.

It is, without a doubt the most OPTIMAL, HARDCORE half body program in existence.  While I think some can overestimate the importance of training “X’s and O’s” (programming variables),  at least compared to HOW you do things, work ethic and adherence, etc.  I totally understand why people want the most up to date practices in their program. Considering exercise selection, frequency, volume, rest, RIR… this program has it all.  

This program also has an “A/B rotation”.  Meaning, for any given day of the split, there are two different workouts for the given day. (Ex: Upper A and Upper B)  I find this mainly beneficial for 4 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long.  3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time.  4)  Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!  

There are 2 Blocks to this program, the second block puts some smaller body parts earlier in sessions, to make sure they get some priority.  Helping you not only get HUGE, but huge AND balanced. 

Each of the 2 blocks are 6 weeks, for 12 weeks total.  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!     

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:

Monday – Upper A

Tuesday – Lower A

Wednesday – OFF

Thursday – Upper B

Friday – Lower B

Saturday – OFF

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. 

BLOCK 1

Upper A

Incline smith

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Wide-grip pullups

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Rack military press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Chest supported machine row (upper back and lats)

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Cable rear delts

Set 1: 8-10

Set 2: 8-10

Set 3: 10-12

RIR 0

JM smith press (banded)

Set 1: 6-8

Set 2: 6-8

Set 3: 8-12

RIR 0

Lower A

Smith Squats

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Lying leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0

Leg press quad dominant

Set 1: 5-8 reps 

Set 2: 10-12 reps

RIR: 0-2

Rear foot elevated split squat

Set 1: 8-10

Set 2: 8-10

Set 3: 10-15

RIR 0

Hip Loaded calf raise

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Hanging leg raises

Set 1: 5-8 reps

Set 2: 5-8 reps

Set 3: 5-8 reps

RIR: 0

Upper B

Incline DB press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Chest supported tbar row

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Roller cable flys

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

RIR 0

Single-arm cable pulldown

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Lying cuff lateral raises

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Single-arm DB preacher curls

Set 1: 6-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Lower B

RDLs

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Hack Squats

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Barbell thrust

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Hip loaded calf raise

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Ab mat crunches

Set 1: 5-8 reps

Set 2: 5-8 reps

Set 3: 5-8 reps

RIR: 0

BLOCK 2

Upper A

Neutral-grip pullups

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Machine incline press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Chest supported machine row (upper back and lats)

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Machine shoulder press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Incline cable curls

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

RIR 0

Hip Loaded calf raise

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Hanging leg raises

Set 1: 5-8 reps

Set 2: 5-8 reps

Set 3: 5-8 reps

RIR: 0

Lower A

Reverse pec dec

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

JM smith press (banded)

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 8-12 reps

RIR: 0

Seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Smith Squats

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Single-leg leg press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Rear foot elevated split squat

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Wrist curls

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Upper B

Lying cuff lateral raises

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Single-arm DB preacher curls

Set 1: 6-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Incline DB press

Set 1: 5-8 reps

Set 2: 5-8 reps

RIR: 0-2

Chest supported tbar row

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Roller cable flys

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Single-arm cable pulldown

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Wrist extensions

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR 0

Lower B

Seated cable cross extensions

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Hip loaded calf raise

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Barbell thrust

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

RDLs

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

Lying leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0

Sissy Leg Press

Set 1: 8-10 reps

Set 2: 10-15 reps

RIR 0

Ab mat crunches

Set 1: 5-8 reps

Set 2: 5-8 reps

Set 3: 5-8 reps

RIR: 0

This program is excellent for intermediate through beginner trainees. And technically, this program could be run by an advanced lifter as well. And great progress could still be made, but in general, I recommend more beginner to Immediate because as someone has lifted for a longer period of time they tend to prefer slightly more volume per body part, and very often a program staggered in a manner that will help them bring up lighting body parts.

This program also has an “A/B rotation”.  Meaning, there are 2 different Full Body workouts you will rotate between. (Ex: Full body A and Full body B)  I find this mainly beneficial for 4 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long.  3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time.  4)  Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!

In addition, this is one of the few programs I recommend only be run 3 times per week.  Any higher frequency will be likely too much to recover from. 

The exercises are recommended to be supersetted with the goal of saving time.  You can absolutely do them as straight sets, as I know super-sets can be impossible at times in busy gyms.

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:

Monday – Full Body A 

Tuesday – OFF 

Wednesday – Full Body B

Thursday – OFF 

Friday – Full Body A

Saturday – OFF

Sunday – OFF

Start monday with Full Body B, etc. 

Other split options for consideration:

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. 

Full Body A

A1 Smith Squats

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

A2 Incline Barbell press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

B1 RDLs

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

B2 Neutral-grip pullups

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

C1 Tbar rows

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

D1 single-arm DB preacher curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

RIR: 0

D2 cross-cable triceps extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

RIR: 0

Full Body B

A1 Dips

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

A2 Wide-grip pullups

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

B1 Incline cable curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

RIR: 0-2

B2 Machine flat press

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0-2

C1 Lying cuff laterals 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-15 reps

RIR: 0-2

C2 Seated leg curl

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0

D1 hack squat 

Set 1: 5-8 reps 

Set 2: 8-10 reps

RIR: 0

This was originally written for and inspired by my wife. Her goals are to prioritize her lower body over upper body. In her words, she wants to have: “HUGE glutes, quads and hams like an Olympic Sprinter”. For upper body she wants big delts, and a defined/strong looking back emphasizing a “v-taper” with, much less focus on chest, upper traps, and arms. If your goals are similar, this program is for you!

This program is great for those that can train 3-4 days per week.  If you can only train 3 days, just skip the whatever 3rd day is the least important (skip upper if you want more lower focus, lower if you want more upper focus)  

For this program, you may want to likely train 1-2RIR, based on how much frequency the program has, but same 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 – Total body A

Tuesday – Off

Wednesday – Total body B

Thursday – Off

Friday – Lower body

Saturday – Upper body

Sunday – Off

*This is still just a suggestion.  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. 

The exercises are recommended to be supersetted with the goal of saving time.  You can absolutely do them as straight sets, as I know super-sets can be impossible at times in busy gyms.

Total body A

A1 Barbell to a Box Squats

Set 1 – 6-8 reps

Set 2 – 8-12 reps

A2 lying cuff laterals

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B1 barbell Thrusts

Set 1 – 6-8 reps

Set 2 – 8-12 reps

Set 3 – 8-12 reps

B2 military press standing

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C1 walking lunges

Set 1 – 20 steps total

Set 2 – 20 steps total

Set 3 – 20 steps total

C2 push-ups

Set 1 – 10-12 reps

Set 2 – 10-12 reps

D1 hanging leg raises

Set 1 – BW AMRAP

Set 2 – BW AMRAP

Total body B

A1 front squats

Set 1 – 6-8 reps

Set 2 – 6-8 reps

A2 neutral grip pull ups

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B1 step-ups

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B2 chest supported DB rows (upper back focused)

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C1 rear foot elevated split squats

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C2 rack chins – 10-12 reps

Set 1 – 6-8 reps

Set 2 – 8-12 reps

D1 Hip loaded calf raises

Set 1 – 6-8 reps

Set 2 – 8-12 reps

Lower body

A1 Banded RDL

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B1 Glute cable kickback

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C1 barbell thrusts

Set 1 – 6-8 reps

Set 2 – 8-12 reps

D1 lying leg curls

Set 1 – 6-8 reps

Set 2 – 8-12 reps

D2 leg extensions

Set 1 – 6-8 reps

Set 2 – 8-12 reps

Upper body

A1 lying cuff lateral raises

Set 1 – 6-8 reps

Set 2 – 8-12 reps

A2 neutral grip pull ups

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B1 cable rear delts

Set 1 – 6-8 reps

Set 2 – 8-12 reps

B2 single-arm DB rows – 10-12 reps (per arm)

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C1 incline DB curls

Set 1 – 6-8 reps

Set 2 – 8-12 reps

C2 lying triceps extensions

D1 Ab mat crunches

Set 1 – BW AMRAP

Set 2 – BW AMRAP

D2 hip loaded calf raises

Set 1 – 6-8 reps

Set 2 – 8-12 reps

This is the EXACT program Terrence Ruffin used for his 2022 prep Mr Olympia. The main focus is arms, but with added frequency 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/Calves

Wednesday – Legs

Thursday – Off

Friday – Back/chest/delt/calves

Saturday – Arms 

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

Single Arm Cable pulldown 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Chest Supported Tbar row

Set 1: 6-8 reps 

Set 2: 8-12 reps 

RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps 

reverse pec dec 

Set 1: 6-8 reps 

Set 2: 8-12 reps

incline cable curls 

Set 1: 10-12 reps 

Set 2: 12-15 reps

Single arm DB preacher curls 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Ab Mat Crunches (body weight)

Set 1: AMRAP

Set 2: AMRAP

Wrist Curls

Set 1: 15-20 reps

Set 2: 15-20 reps

Push/calves

Machine Incline Press

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Pec Dec Fly 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

High Incline machine press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Seated Cable Cross Triceps Extension 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 8-12 reps

Behind the Back Cable Lateral Raise 

Set 1: 6-8 reps 

Set 2: 8-12 reps

Seated Calf Raise

Set 1: 6-8 reps 

Set 2: 8-12 reps

Hanging Leg Raises

Set 1: BW AMRAP 

Set 2: BW AMRAP 

Wrist Extensions

Set 1: 6-8 reps 

Set 2: 8-12 reps

Legs

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Lying Leg Curls 

Set 1: 5-8 reps 

Set 2: 5-8 reps

Leg extensions 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Rear Foot Elevated Split Squat

Set 1: 6-8 reps 

Set 2: 8-12 reps  

Prowler

Set 1: 45-60 seconds 

Set 2: 45-60 seconds

Back/chest/delt/calves 

Ab mat crunches 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 10-12 reps 

Chest Supported Machine Row (upper back and lat)

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Roller Cable Fly 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Machine Pulldown 

Set 1: 6-8 reps 

Set 2: 8-12 reps

Delt Cable Y-Raise 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Rope Seated Pullover 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Arms 

Seated cable cross extension 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 8-12 reps 

Single arm DB preacher curls 

Set 1: 6-8 reps 

Set 2: 10-12 reps 

Smith JM Press (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

B2 Incline DB curls  

Set 1: 6-8 reps 

Set 2: 8-12 reps  

seated overhead rope extensions 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 8-12 reps

Dumbbell hammer curls  

Set 1: 6-8 reps 

Set 2: 8-12 reps  

Wrist Extensions

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Wrist Curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

While “Bro-splits” often get bashed as “not optimal”, they can absolutely still be effective. Meaning, you can still absolutely put on muscle training each body part once per week. And while I totally understand the argument for higher frequency, and would overall agree with the reasons why “on paper” it’s superior to lower frequency, it completely ignores the fact that enjoyment and adherence in a program still matter. So I made this split for the “Bro-split lovers”. Allowing you to train the way you love and still be confident in your progression. And while slightly higher frequencies may allow individuals to put on muscle at a faster rate, we really don’t have any long-term research showing the magnitude of the effect. Meaning over the course of one year, five years, etc. how much more muscle would you actually put on training body parts twice a week versus once per week?

You will also notice the use of some more extended sets in this program, and well, I might not typically use extended sets as often with programs that have higher frequency, they have a place in a program like this where we want more stimulus from a given out, also knowing you won’t have to deal with the local fatigue from the extended sets until one week later.

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 -Legs

Tuesday – Chest/calves/abs 

Wednesday – Off

Thursday – Delts/abs

Friday – Back/calves

Saturday – Arms/forearms/abs

Sunday – 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. 

Legs

seated leg curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

quad dominant heel elevated squats 

Set 1: 6-8 reps 

Set 2: 10-12 reps

Lying Leg Curls 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Leg extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-15 reps

Leg press quad dominant (banded)

Set 1: 6-8 reps

Set 2: 15-20 reps*

*Extend set with 1 drop set

Walking lunges

Set 1: 20 steps total 

Set 2: 20 steps total

Prowler

Set 1: 45-60 seconds 

Set 2: 45-60 seconds 

Chest/calves 

Incline barbell press

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

roller cable fly

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

high incline neutral grip DB press

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

machine flat press

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Floor press (smith)

Set 1: 5-8 reps 

Set 2: 8-10 reps*

*Extend set with 1 drop set. 

Hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 10-12 reps 

Set 3: 10-12 reps 

Hanging leg raises 

Set 1: BW AMRAP

Set 2: BW AMRAP

Set 3: BW AMRAP

Delts/abs

rack military press 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

lying cuff laterals

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

cable rear delts

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Delt cable y-raise

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

machine shoulder press

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Ab mat crunches 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 8-12 reps 

Back/calves

Machine pulldown (single arm)

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Chest supported tbar rows

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

RDLs

Set 1: 6-8 reps 

Set 2: 8-10 reps 

wide pull ups (upper back)

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

seated rope pull over 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

rack chins

Set 1: BW AMRAP

Set 2: BW AMRAP

Seated Calf raise 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps* 

*Extend set with 1 drop set

Arms/forearms

Seated cable cross extension 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Single arm DB preacher curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Smith JM Press (banded) 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Dumbbell hammer curls  

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

seated overhead rope extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps 

Incline DB curls  

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

high supinating cable curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

D2 cross-cable triceps extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Wrist Extensions

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Wrist Curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Ab mat crunches 

Set 1: BW AMRAP

Set 2: BW AMRAP

This program is designed for figure competitors (or anyone that wants to look like a figure competitor/action figure/super hero). The first priority for the program is to create the most dramatic v-taper or X-frame possible. Shoulders as wide as possible, with “capped” delts, and a wide back. Waist as small as possible. And quads as big and “sweepy” as possible. 

The program has maximum emphasis on quads, delts and upper back. Every body part is still trained, there is just more frequency and volume allocated to those priority body parts. 

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 – Lower

Tuesday – Upper

Wednesday – Off

Thursday – Quad

Friday – Back/biceps 

Saturday – Delts/triceps 

Sunday – 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. 

Lower 

seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Set 3: 8-10 reps

quad dominant heel elevated squat

Set 1: 6-8 reps

Set 2: 6-8 reps

Barbell Thrusts 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

RDLs

Set 1: 6-8 reps

Set 2: 6-8 reps

Leg Press (hip dominant)

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps 

Upper

Lying cuff lateral raises 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 12-15 reps

wide pull-ups (upper back)

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps 

Chest supported machine row

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

rack military press

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps 

single-arm cable pulldown 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

cable rear delts 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

hip loaded calf raises

Set 1: 5-8 reps 

Set 2: 8-10 reps

ab mat crunches

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Quads

Hack Squats (banded)

Set 1: 6-8 reps

Set 2: 10-12 reps

leg extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 8-10 reps

lying leg curls

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

rear foot elevated split squats 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Prowler

Set 1: 40-60 seconds 

Set 2: 40-60 seconds 

Back and biceps

Neutral grip pull ups

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps 

chest supported DB rows

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Rack chins

Set 1: 5-8 reps 

Set 2: 8-10 reps 

tbar rows

Set 1: 5-8 reps 

Set 2: 8-10 reps 

machine preacher curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Incline DB curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Delts/chest/triceps

Lying cuff lateral raises 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 15-20 reps

reverse pec dec

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

machine shoulder press

Set 1: 5-8 reps 

Set 2: 8-10 reps 

roller cable fly

Set 1: 5-8 reps 

Set 2: 8-10 reps 

cross-cable triceps extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

dips

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Seated calf raise 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

hanging leg raises 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

This program is designed with more of the “90’s bodybuilder look” as the goal. For whatever reason, 90’s bodybuilders, proportionately had huge bubbly arms and quads, compared to other body parts. So for programming, that translates to more arm and quad emphasis. With more volume, frequency added to those body parts. While still training every other body part as well. Just with comparatively less volume/stimulus. 

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 – Legs

Tuesday – Back/Biceps/Abs

Wednesday – Calves/Chest/triceps/Delts 

Thursday – Off

Friday – Legs 2 

Saturday – Arms/calves/Abs 

Sunday – 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. 

Legs 

A1 Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Quad dominant heel elevated squats

Set 1: 5-8 reps 

Set 2: 5-8 reps 

Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Lying Leg Curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Leg extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Rear foot elevated split squats 

Set 1: 6-10 reps (per leg) 

Set 2: 6-10 reps (per leg)

Back/Biceps/Abs 

Neutral Grip Pull-ups 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Chest Supported Tbar row

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Machine rows

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Single arm preacher curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Incline Cable Curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Ab Mat Crunches (body weight)

Set 1: AMRAP

Set 2: AMRAP 

Calves/Chest/Triceps/Delts

Hip loaded Calf Raises

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps 

Incline DB press

Set 1: 5-8 reps 

Set 2: 8-10 reps

Roller Cable Flys

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps 

Flat machine press 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps 

Cuff cable cross triceps extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Dips 

Set 1: 6-8 reps 

Set 2: 8-12 reps

Set 3: BW AMRAP 

Lying cuff lateral raises 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

cable rear delts 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Legs 2

Leg extensions

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Banded hacks 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Lying Leg Curls (single leg)

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

Banded leg press (feet low)

Set 1: 12-15 reps 

Set 2: 20 reps

Arms/calves/Abs 

Seated cable cross extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Machine preacher curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

banded smith machine JM press 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

DB hammer curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Seated overhead rope extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

incline DB curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Standing Calf Raises

Set 1: 5-8 reps 

Set 2: 8-10 reps

Hanging Leg Raises 

Set 1: BW – AMRAP

Set 2: BW – AMRAP

This program is designed for those that compete in the Wellness category.  But can be followed by anyone that wants a glute and lower body focused program. It is inspired by the program I designed for IFBB Wellness pro Tiffany Sam Razhi. It’s designed to match the look of the Wellness division. Meaning: disproportionately large lower body (compared to upper body). Particularly huge glutes, quads, hams and calves (in that order), with a still tone/muscular upper body.

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 – Glutes/Hamstrings 

Tuesday – OFF

Wednesday – Hamstrings/Glutes

Thursday – Delts/Calves

Friday – Glutes/Quads

Saturday – OFF

Sunday – 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. 

Glutes/Hamstrings

Thrust

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

Back squats

Set 1: 6-8 reps 

Set 2: 6-8 reps

Step ups 

Set 1: 6-8 reps 

Set 2: 6-8 reps

seated leg curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

split squats 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Smith Reverse Frogs

Set 1: 6-8 reps 

Set 2: 6-8 reps

Hamstrings/Glutes

Seated leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Glute cable kickback 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

C1 Lying leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

D1 leg press (hip dominant/feet high)

Set 1: 6-8 reps 

Set 2: 6-8 reps

E1 RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps

Delts/Back/Calves

Lying cuff laterals 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

wide pull ups 

Set 1: 6-8 reps 

Set 2: 6-8 reps

cable rear delts 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

machine shoulder press

Lying cuff laterals 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

chest supported machine row

Set 1: 6-8 reps 

Set 2: 8-12 reps

hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

Glutes/Quads

Hacks

Set 1: 6-8 reps 

Set 2: 6-8 reps

Cable single-leg RDL rotation  

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

thrust

Set 1: 6-8 reps 

Set 2: 6-8 reps

Set 3: 8-12 reps

leg extensions 

Set 1: 6-8 reps 

Set 2: 8-12 reps

lying leg curls

Set 1: 6-8 reps 

Set 2: 8-12 reps

leg press (quad dominant)

Set 1: 6-8 reps 

Set 2: 8-12 reps

This is an advanced program. It’s Brett Wilkin’s off session program preparing him for his 2023 Olympia debut. His top priorities are Legs, Delts and Arms. Proximity to failure, as well as volume, were all specific to Brett’s training needs at the time. 

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: 0-1

Suggested split structure:

Legs 1 

Push (delts, chest and Biceps  – delts first, 1 Biceps)

Back/Triceps (1 triceps) 

Off 

Legs 2 

Delts/Back (2 back movement)

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.

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Smith Squats

Set 1: 6-8 reps 

Set 2: 8-12 reps

Lying Leg curls 

Set 1: 6-8 reps 

Set 2: 10-12 reps

Walking lunges 

Set 1: 20 steps total 

Set 2: 20 steps total 

Adductor Machine

Set 1: 10-12 reps 

Set 2: 10-12 reps

Leg Press (banded quad dominant)

Set 1: 10-12 reps

Set 2: 20 reps

Push (chest, delts and Biceps  – delts first, only 1 Biceps)

lying cuff laterals raises 

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 15-20 reps

Set 4: 15-20 reps

Reverse Pec Dec

Set 1: 10-12 reps

Set 2: 12-15 reps

Incline Barbell Press 

Set 1: 8-10 reps

Set 2: 10-12 reps

Roller Cable Flys

Set 1: 10-12 reps

Set 2: 12-15 reps

Set 3: 12-15 reps

Machine Flat Press

Set 1: 8-10 reps

Set 2: 10-12 reps

Standing Cable Curls

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 12-15 reps

Set 4: 12-15 reps

Back/Triceps (1 triceps) 

Supported Tbar row

Set 1: 6-8 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

Single-arm pull down 

Set 1: 6-8 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

Chest Supported machine Row

Set 1: 6-8 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

Rack Chins

Set 1: 12-15 reps

Set 2: 12-15 reps

Bent over rows (Dumbell 2-arms)

Set 1: 10-12 reps

Set 2: 10-12 reps

Low back Extensions

Set 1: 10-12 reps

Set 2: 10-12 reps

Cross-cable triceps extensions 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Legs 2

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Banded Hacks

Set 1: 6-8 reps 

Set 2: 8-12 reps

Leg extensions 

Set 1: 10-12 reps 

Set 2: 10-12 reps

Rear foot elevated Split Squats (smith machine)

Set 1: 10-12 reps 

Set 2: 10-12 reps

Lying leg curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Leg Press (banded quad dominant)

Set 1: 10-12 reps

Set 2: 20 reps

Delts/Back (2 back movements)

lying cuff laterals raises 

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 15-20 reps

Set 4: 15-20 reps**

cable rear delts 

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 12-15 reps 

Delt cable y-raise 

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 12-15 reps

D1 Machine Shoulder Press 

Set 1: 8-10 reps

Set 2: 10-12 reps

Chest Supported Tbar row

Set 1: 10-12 reps

Set 2: 12-15 reps

Forward lean machine lat Row

Set 1: 10-12 reps

Set 2: 10-12 reps

Arms

Seated cable cross extension 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 12-15 reps

Single arm DB preacher curls 

Set 1: 6-8 reps 

Set 2: 10-12 reps

Set 3: 10-12 reps 

Smith JM Press (banded) 

Set 1: 8-10 reps 

Set 2: 8-10 reps 

Set 3: 8-10 reps

Incline cable curls  

Set 1: 10-12 reps 

Set 2: 12-15 reps

Set 3: 12-15 reps 

seated overhead rope extensions 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Set 3:15-20 reps 

Dumbbell hammer curls  

Set 1: 10-12 reps 

Set 2: 10-12 reps 

Set 3: 10-12 reps