Week 5

Workout Goals: Upper Accumulation + Strength

Day 1

A1. Bench Press 4x4 @ heaviest weight reached on week 4

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 135 135 135 135

B1. Incline DB Bench Press 2x8 @ 1-2 reps in reserve

VIDEO Set 1 Set 2
Weight 30 30
Chin-Ups OR Chin-Up
1 x 5 , 1 x 6-
C1. Grip Lat Pulldown 8, 1 x 8-10
1st set @ 1-2 RIR, 2nd set @ -2/5% load, 3rd set -2/5% load
VIDEO CHIN-UPS Set 1 Set 2 Set 3
VIDEO CHIN-UPS LAT PULL Weight 95 90 85
Barbell Seal Rows OR
D1. Chest Supported DB 3 x 8-10 @ 1-2 RIR
Rows
VIDEO CHEST SUPPORT ROW Set 1 Set 2 Set 3
VIDEO BARBELL SEAL ROW Weight 40 40 40

E1. Tricep Skull Crushers 2 x 8-10 @ 1-2 reps in reserve

VIDEO BARBELL CRUSHERS Set 1 Set 2
VIDEO DUMBBELL CRUSHERS Weight 35 35

F1. Barbell Curls 4 x 8-10 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 35

G1. Bottoms Up KB Press 3 x 8Lightweight,

ea arm goal is here rotator cuff strength and working with manageable loads! (SEATED OR STANDING)
VIDEO Set 1 Set 2 Set 3
Weight 10 10 10
 Week 5
Workout Goals: Upper Strength Progressions
Day 2

A1. Back OR Front Squats 4x4 @ heaviest weight reached on week 4

VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4
VIDEO FRONT SQUAT Weight 140 140 140 140

B1. Leg Press 3x8 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 120 120 120
Barbell Good
C1. Mornings 4 x 8-10 @ 1-2 reps in reserve
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 60 60 60 60
Barbell Overhead 1 x 6-8 1x6-8 small decrease (2-5%)
D1. Press 1x 8- 1x8-10 small decrease (2-5%)
VIDEO Set 1 Set 2 Set 3
Weight 70 65 60
Dumbbell Overhead
E1. Extensions 2 x 8-10 @ 1-2 reps in reserve
VIDEO Set 1 Set 2
Weight 20 20

F1.Incline DB Skull Crushers3 x 8-10 @1-2 reps in reserve

Set 1 Set 2 Set 3
Weight 20 20 20

F2.Chest Supported DB Rows

3 x 12-15 @ small increase in weight if possible
VIDEO Set 1 Set 2 Set 3
Weight 25 25 25

G1. Side Plank 4 x 45 sec 1 set = 45-sec ea side! Use either 45-seconds or 25-30 breaths to dictate sets
VIDEO Set 1 Set 2 Set 3
Weight 45sec 45sec 45sec
 Week 5
Workout Goals: Accumulation + Strength
Day 3
Paused Barbell Bench
A1. Press 6 x 2-3 @ 80% 1-RM with 1-sec pause
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 100 100 100 100 100 100

B1.Incline Bench Press OR DB 3 x 5 @ 1-2 reps in reserve

VIDEO INCLINE BARBELL Set 1 Set 2 Set 3
VIDEO INCLINE DUMBBELL Weight 30 30 30

C1. Single Arm DB Rows 3 x 8-10 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 30 30 30
Wide Grip Pull-Up OR
D1. Wide Grip Lat 3 x 10 @ 1-2 reps in reserve
Pulldown
VIDEO PULL-UP Set 1 Set 2 Set 3
VIDEO LAT PULLDOWN Weight 95 95 95
Overhead Cable Tricep 1 x6-8
E1. Extensions 1st set @ 1-2 reps in reserve, 2nd set -2/5%, 3rd set -2/5%
1 x 8-
VIDEO Set 1 Set 2 Set 3
Weight 40 35 30

F1. DB Biceps Curls 4 x 10-12 @ 1-2 reps in reserve

Set 1 Set 2 Set 3 Set 4
Weight 25 25 25 25

G1. Dumbbell Lateral Raise2 x AMRAP @ go to near full failure

VIDEO Set 1 Set 2
Weight 10 10

G2. Supine Leg Lifts 2 x AMRAP Go until the lower back can no longer be grounded!
VIDEO Set 1 Set 2
Weight - -
 Week 5
Workout Goals: Lower Strength + Delts
Day 4

A1. Back OR Front Squats 6x3 @ 80% 1-RM with 1-sec pause
VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
VIDEO FRONT SQUAT Weight 125 125 125 125 125 125

B1. Barbell Deadlift 5x5 Use same weight as last week's first three sets, then perform sets 4-5 with -10% load
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5
Weight 70 75 80 65 65

C1. Romanian Deadlift 3 x 12-15 @ 0-1 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 90 90 90

D1. Barbell Hip Thrusts 3x8 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 105 105 105

E1.DB Or Cable Lateral Raises

4 x 10-12 @ 1-2 reps in reserve
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 15 15 15 15

F1. Arnold Press 2 x 10-12 @ 1-2 reps in reserve

VIDEO Set 1 Set 2
Weight 25 25

G1.Chest Supported DB Rows

4 x 10-12 @ +2/5% load from week 4
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 25 25 25 25
Hanging Oblique Knee 4 x 6 ea
G2. Raises Control the reps and focus on a strong oblique contraction!
side
VIDEO Set 1 Set 2 Set 3 Set 4
BW BW BW BW BW
 Week 5
Workout Goals: Full Body
Day 5
Heels Elevated Goblet
A1. 4x8 Select a weight that leave 2-3 reps in the tank!
Squat
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 40 40 40 40

B1. Deficit DB RDL 4Select

x 10 a weight that leaaves 2-3 reps in the tank. Use a tempo of 3110 (3-sec down, 1-sec hold at the bottom, 1-sec concentric)
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 35

C1. Dumbbell Bench Press 3 x 8-10 1-2 reps in reserve. Use a tempo of 4110 to help dictate the weight
VIDEO Set 1 Set 2 Set 3
Weight 45 45 45

C2. Dumbbell Row 3 x 10-12 2-3 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 30 30 30

D1. Single-Arm Cable Curls3 x 12 reps 1-2 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

D2.Incline DB Skull Crushers3 x 8-10 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

E1. Ab Wheel OR Pallof Press 4 x 10 If you use a Pallof Press, then hit 5 reps on each side!
AB WHEEL Set 1 Set 2 Set 3 Set 4
PALLOF PRESS Weight - - - -
Pheasyque Lab 1-RM Calc + RIR

Overhead
Bench Press Squat Deadlift
Press

Your 1-RM = 180 200 215 115

RPE = 9-10 95% 171 190 204.25 109.25

RPE = 9 90% 162 180 193.5 103.5

RPE = 8-8.5 85% 153 170 182.75 97.75

RPE = 8 80% 144 160 172 92

RPE = 7.5-8 75% 135 150 161.25 86.25

RPE = 7 70% 126 140 150.5 80.5

RPE = <7 65% 117 130 139.75 74.75

RPE = <7 60% 108 120 129 69

RPE = <7 55% 99 110 118.25 63.25

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
Week 6
Workout Goals: Full Body
Day 5
Heels Elevated Goblet
A1. Squat 4x8 Select a weight that leave 2-3 reps in the tank!
Set 1 Set 2 Set 3 Set 4
Weight

B1. Deficit DB RDL 4 x 10 Select a weight that leaaves 2-3 reps in the tank. Use a tempo of 3110 (3-sec down, 1-sec hold at the bottom, 1-se
(stand on two 10 lb plates!) Set 1 Set 2 Set 3
Weight

C1. Dumbbell Bench Press 3 x 8-10 1-2 reps in reserve. Use a tempo of 4110 to help dictate the weight
Use a neutral grip! Set 1 Set 2 Set 3
Weight

C2. Dumbbell Row 3 x 10-12 2-3 reps in reserve.

Set 1 Set 2 Set 3
Weight

D1. Single-Arm Cable Curls3 x 12 reps1-2 reps in reserve.

Use Set 1 Set 2 Set 3
Weight

D2. Incline DB Skull Crushe 3 x 8-10 @ 1-2 reps in reserve

Set 1 Set 2 Set 3
Weight

E1. Ab Wheel OR Pallof Pre 4 x 10 If you use a Pallof Press, then hit 5 reps on each side!
Set 1 Set 2 Set 3 Set 4
Weight