Week 7

Workout Goals: DELOAD

Day 1

A1. Bench Press 2 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

B1. Incline DB Bench Press 2 x 10-123-4 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

Chin-Up Grip Lat

C1. Pulldown 3 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO CHIN-UPS LAT PULL Set 1 Set 2 Set 3
Weight
Barbell Seal Rows OR
D1. Chest Supported DB 2 x 6-8 2-3 REPS IN RESERVE | STAY LIGHT
RowsCHEST SUPPORT ROW
VIDEO Set 1 Set 2
VIDEO BARBELL SEAL ROW Weight

E1. Tricep Skull Crushers 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT
VIDEO BARBELL CRUSHERS Set 1 Set 2
VIDEO DUMBBELL CRUSHERS Weight

F1. Barbell Curls 2 x 6-8 2-3 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

F2. Lateral Raises 2 x 8-10 @ last week's weight + 1-2 lbs

VIDEO Set 1 Set 2
Weight
Week 7
Workout Goals: DELOAD
Day 2

A1. Back OR Front Squats 2 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO BACK SQUAT Set 1 Set 2
VIDEO FRONT SQUAT Weight

B1. Leg Press 2 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight
Dumbbell Overhead
C1. Press 2 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT
Set 1 Set 2
Weight

E1. DB RDL 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT

Set 1 Set 2
Weight

F1. Incline DB Skull Crushe 3 x 6-8 @1-2 reps in reserve, focus on getting heavier this week!
Set 1 Set 2 Set 3
Weight

F2. Chest Supported DB R 2 x 6-8 2-3 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

G1. Side Plank 2 x 50-secBreathe easy and focus on oblique contraction!

VIDEO Set 1 Set 2
Weight
Week 7
Workout Goals: DELOAD
Day 3
Paused Barbell Bench
A1. Press 2 x 5-6 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO Set 1 Set 2
Weight

B1. Incline Bench Press OR 2 x 10-12 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO INCLINE BARBELL Set 1 Set 2
VIDEO INCLINE DUMBBELL Weight

C1. Machine Cable Rows 2 x 10-12 3-4 REPS IN RESERVE | STAY LIGHT
Set 1 Set 2
Weight
Wide Grip Lat
D1. 2 x 10-12 2-3 REPS IN RESERVE | STAY LIGHT
Pulldown
VIDEO LAT PULLDOWN Set 1 Set 2
Weight

Cable Tricep
E1. Pushdown 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT
Set 1 Set 2
Weight

F1. DB Biceps Curls 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

G1. Supine Leg Lifts 2 x 10 Ground the lower back!

VIDEO Set 1 Set 2
Weight
Week 7
Workout Goals: DELOAD
Day 4

A1. Back OR Front Squats 2 x 5-6 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO BACK SQUAT Set 1 Set 2
VIDEO FRONT SQUAT Weight

B1. Barbell Deadlift 2 x 4-5 3-4 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

C1. Barbell Hip Thrusts 2 x 8-10 3-4 REPS IN RESERVE | STAY LIGHT
VIDEO Set 1 Set 2
Weight

E1. DB Or Cable Lateral Rai 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT
VIDEO Set 1 Set 2
Weight

G1. Chest Supported DB R 2 x 8-10 2-3 REPS IN RESERVE | STAY LIGHT

VIDEO Set 1 Set 2
Weight

Hanging Oblique Knee 2 x 8 ea

G2. Raises side Control the reps and focus on a strong oblique contraction!
VIDEO Set 1 Set 2
BW
Pheasyque Lab 1-RM Calc + RIR

Overhead
Bench Press Squat Deadlift
Press

Your 1-RM = 315 550 315 315

RPE = 9-10 95% 299.25 522.5 299.25 299.25

RPE = 9 90% 283.5 495 283.5 283.5

RPE = 8-8.5 85% 267.75 467.5 267.75 267.75

RPE = 8 80% 252 440 252 252

RPE = 7.5-8 75% 236.25 412.5 236.25 236.25

RPE = 7 70% 220.5 385 220.5 220.5

RPE = <7 65% 204.75 357.5 204.75 204.75

RPE = <7 60% 189 330 189 189

RPE = <7 55% 173.25 302.5 173.25 173.25

Main Exercise Variations

1. Goblet Squat
2. Leg Press
Back Squat 3. Low Bar Back Squat
4. High Bar Back Squat
5. Smith Machine Squat

1. Dumbbell Glute Bridge

2. Cable Pullthrough
Barbell Hip Thrust 3. Dumbbell Hip Thrust
4. Barbell Glute Bridge
5. Smith Machine Hip Thrust

1. Dumbbell Split Squat

DB Split Squats 2. Kettlebell Split Squat
3. Barbell Split Squat

1. Barbell Romanian Deadlift

DB RDL 2. Romanian Deadlift
3. Smith Machine Romanian Deadlift

1. Single Leg Seated Leg Curl

Single-Leg Hamstring Curl
2. Lying Single Leg Curl

1. Hanging Straight Leg Raise

Hanging Leg Raise
2. Hanging Knee Raise

Weighted Plank 1. Weighted Plank (Timed)

 1. Incline Bench Press
2. Dumbbell Bench Press
Bench Press
3. Weighted Push-Up
4. Smith Machine Bench Press

1. Barbell Bench Press

DB Bench Press 2. Chest Press Machine
3. Weighted Push-Up

1. Incline Dumbbell Bench Press

Incline 1 1/4 DB Bench
2. Machine Chest Press
Press
3. Plate Loaded Incline Chest Press

1. Incline Dumbbell Row

Chest Supported DB Row
2. Chest Supported Row

1. Dumbbell Skull Crusher

Barbell Skull Crushers
2. Kettlebell Skull Crusher

Push-Ups 1. Chest Press Machine

1. Kneeling Cable Crunch

Pallof Press
2. Landmine Twist

Conventional/Sumo 1. Kettlebell Deadlift

Deadlift 2. Trap Bar Deadlift

1. Dumbbell Bent Over Row

2. Seated Row
Barbell Row
3. Wide-Grip Seated Row
4. Smith Machine Row
 1. Assisted Pull-Up
Pull-Ups
2. Lat Pulldown

Farmer's Carries 1. Farmer's Walk

1. Reverse Hyperextension
Lower Back Extensions
2. Glute Ham Raise

Inverted Row 1. TRX Row

1. Dumbbell Shoulder Press

Overhead Press 2. Machine Shoulder Press
3. Smith Machine Shoulder Press

1. Kneeling Dumbbell Shoulder Press

Kneeling Landmine Press
2. Kneeling Kettlebell Shoulder Press

1. Dumbbell Curl
Barbell Curl 2. Cable Curl
3. EZ Bar Curl

Dips 1. Bench Dip

Incline DB Curl 1. Incline Hammer Curl

Lat Delt Raise 1. Cable Delt Raise

1. Stability Ball Dead Bug

Dead Bugs
2. Plank

Kettlebell Windmill 1. Dumbbell Windmill

1. Hack Squat Machine

Goblet Squat
2. Zercher Split Squat

1. Cable Pullthrough
Kettlebell Swings
2. Dumbbell Swing

1. Dumbbell Pullover
Med Ball Slams 2. Machine Pullover
3. Straight-Arm Lat Pulldown

1. Kettlebell Z-Press
Z-Press
2. Dumbbell Shoulder Press

TRX Inverted Row 1. Inverted Bodyweight Row

Weighted Sled Pull

Walking Dumbbell Lunge
Sled Pulls
Hack Squat Machine
 1. Hip Circle
Monster Walk 2. Lying Windmill
3. Fire Hydrant

1. Kettlebell Split Squat

DB Bulgarian Split Squats
2. Lunge

Single-Leg Hamstring Curl 1. Glute Ham Raise

On Stability Ball 2. Reverse Hyperextension

Hanging Weighted Knee 1. Supine Leg Lifts

Raise 2. Dead Bugs

1. Barbell Shoulder Press

Seated DB Shoulder Press 2. Kettlebell Shoulder Press
3. Shoulder Press Machine

1. Standing Cable Curl

Preacher Curl 2. Drag Curl
3. Bicep Curl Machine

1. Cable Rope Hammer Curl

Hammer Curl 2. Seated Alternating Hammer Curl
3. Alternating Dumbbell Hammer Curl

Waiter Carries 1. Farmer's Carry

1. Incline Dumbbell Bench Press

Incline Bench Press
2. Smith Machine Incline Bench Press
Single-Arm DB Bench 1. Single Arm Dumbbell Bench Press
Press 2. Plate Loaded Chest Press

1. One-Arm Dumbbell Row

DB Row 2. T-Bar Row
3. Machine Row

1. Decline Skull Crusher

Decline Barbell Skull
2. Decline Dumbbell Skull Crusher
Crushers
3. Decline Kettlebell Skull Crusher

1. Rope Pushdown
Cable Tricep Extensions 2. Pushdown
3. Reverse Grip Cable Pushdown

1. Kneeling Cable Crunch

Kneeling Cable Crunches 2. Weighted Sit-Up
3. Weighted Decline Sit-Up

1. Box Jump
Box Jumps
2. Tuck Jump

1. Dumbbell Step-Up
DB Step-Ups 2. Walking Dumbbell Lunge
3. Dumbbell Split Squat

1. Seated Leg Curl

Hamstring Curl
2. Lying Leg Curl

1. Side Plank
Side Planks Unweighted
2. Pallof Press
 1. Deficit Deadlift
Deficit Deadlift
2. Snatch Grip Deadlift

1. Weighted Pull-Up
Weighted Pull-Ups 2. Lat Pulldown
3. Close-Grip Lat Pulldown

1. Cable Pullthrough
Cable Pull-Through 2. Barbell Hip Thrust
3. Barbell Glute Bridge

1. Kettlebell Suitcase Carry

Suitcase KB Carries
2. Dumbbell Suitcase Carry

1. Face Pull
Face Pulls
2. Rear Lateral Raise

1. Medicine Ball Side Slam

2. Dumbbell Side Bend
Oblique Med Ball Slam
3. Plate Side Bend
4. Plate Twist