LEGS DAY

A1 lying leg curls (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

B1 lying leg curls – 4 sets, 5-8 reps (extend every set with 5-8 partials in lengthened position),
90 seconds rest

C1 leg extensions (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction

D1 leg extensions – 2 sets, 10-12 reps, 2 minutes rest
*****double drop on both sets

E1 hack squats – 2 sets, 10-12 reps, 2 minutes rest

F1 walking lunges – 3 sets, 30 steps, 90 seconds rest

G1 Seated leg curls – 2 sets, 8-10 reps, 90 seconds reps
*****if a set is listed, it is not only a WORKING set, it is a FUCK UP your training partner, take
them for all they are worth set. If someone doesn’t vomit, shit themselves, or tap out…. you didn’t work hard enough.

hc

ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
5 set, 60 seconds rest between top set

C1 Incline Cable curls – 8-12 reps
C2 DB triceps presses (low incline) – 10-12 reps
4 set, 30 seconds rest between top set

D1 Cable high curl – 12-15 reps
D2 rope overhead triceps extensions – 15-20 reps
4 set, 30 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc

QUICK ACTIVATION

A1 seated DB military press- 1 working sets, 6-10 reps, 3 min rest before top set

B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds rest

C1 Lying cable cuff lateral raises – 6-8 reps
C2 lying cable cuff laterals – 15-20 reps
3 sets, 45 seconds rest

D1 DB laterals – 10-12 reps
D2 B1 Lying cable cuff lateral raises (bottom half ROM) – 12-15 reps
3 sets, 45 seconds rest

E1 Incline DB rear delts – 10-12 reps
E2 high cable rear delt raise – 10-12 reps
E3 rear delt isometronics- 10-20 seconds
3 sets, 30 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc

ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set

C1 Machine high curl – 12-15 reps
C2 Incline Cable curls – 8-12 reps
C3 seated cross cable cuff triceps extensions – 12-15 reps
3 set, 30seconds rest between top set

D1 Machine high curl – 12-15 reps
D2 Incline Cable curls – 8-12 reps
D3 rope overhead triceps extensions – 20-25 reps
3 set, 30 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc

CHEST & BACK DAY

A1 Deadlifts – 1 sets, 6-8 reps, 3 minutes rest between working sets (6 prior sets at about 80% effort)

B1 Incline machine chest press – 8-10 reps
B2 cable decile fly – 12-15 reps (extend set with 5-8 reps of pressing)
B3 neutral grip lat pull down – 8-10 reps
B4 wide grip lat pull down – 12-15 reps
5 sets, 90 seconds rest

*******all listed sets performed to failure

hc

LEG DAY

A1 lower body/torso activations – 1-5 reps, as many sets as needed

B1 Heel elevated front squats – 3 sets, 6 reps, 3 minutes rest before and between working sets

C1 Single leg lying leg curls – 5-6 reps
C2 lying leg curls (bottom half ROM) – 6-10 reps
4 sets, 90 seconds rest

D1 Low stance squat press – 4 sets, 12 reps, 90 seconds rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc

BACK DAY

A1 joe row – 5-10 reps
A2 2-arm cable pulldowns – 5-10 reps
Activation. As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 3 minutes rest before and between all working sets

*****2 sets with top weight, next 3 with drop down weight (bodyweight – extend all sets with
partials)

C1 single-arm step BACK Hammer Strength rows – 1 sets, 10-12 reps, 3 minutes rest before the
one working set

D1 2-arm row- 10-15 reps
D1 2-arm pull down – 10-12 reps
D2 rope pullovers (upright, then leaned forward) – 15-20 reps
5 sets, 60 seconds rest

E1 wide grip cable rows – 12-15 reps
E2 bent over 2-arm DB rows – 10-12 reps
3 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc

ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set

C1 Incline Watson T bench curls – 8-10 reps
C2 seated cross cable cuff triceps extensions – 10-12 reps
3 set, 60 seconds rest between top set

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
hc

CHEST DAY

A1 Chest/external rotators/trap 3 activation – 5-8 reps, as many sets as needed

B1 Incline DB Press – 1 set, 5-10 reps, 3 minutes rest before top set

C1 decline barbell bench press – 12-15 reps
C2 Incline machine press – 8-10 reps
C3 “bottomed out” cable push ups – 8-12 reps
C4 cable flys – 10-12 reps 5 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc

CALVES DAY

A1 calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 90 seconds rest

B1 calf raise (45 degree or leg press) – 8-10 reps
B2 wedge “short” smith machine calf raise – 8-10 reps
B3 wedge “lengthend” smith machine calf raise – 8-10 reps
B4 BW on the floor “midrange” calf raises – AMRAP 3 sets, 90 seconds rest

******keep peak load for all 6 sets on the 45 degree calf raise

*****every set listed is working set

hc

DELTS DAY

****Band potentiation to start

A1 seated DB military press- 2 working sets, 6-10 reps, 3 min rest before top set
****second working set, no rest (except to grab weight) drop load by 40-50% and hit AMRAP

A2 Lying cable Rope front raise – 12-15 reps
A3 incline DB front raises – 12-15 reps
*****A2 and A3 are just completed once, directly after the second working drop down set of military press

B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds between sets
*****four drops on last set

C1 reverse pec dec – 3 sets, 10-12 reps, 1 minute rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets

hc

CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 3 sets total (including 1 drop down sets), 5-15 reps, 3min rest before working sets (as little rest as needed between warm ups)

*****after 2 working sets at peak weight (for 5-6 reps), drop the weight approximately 30%, rest 2min and hit AMRAP (as many reps as possible).

C1 Incline guillotine Cable flys- 10-15 reps
C2 scapula retracted flat bench flys – 10-12 reps
C3 Intention push-ups – AMRAP 4 sets, 45 seconds rest between sets

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets

hc