Week 1 Exercise Working Sets Reps Load/Reps Used

1A - Flat DB Press (Heavy) 1 4-6 35x6

1A (suite) - Flat DB Press (Back off) 1 8-10 30x12

1B - Grip Lat Pulldown 2 10-12 85x8 / 70x12

2A - Seated Cable Row 2 10-12 70x12 / 70x12

Upper

10-12
2B - Seated DB Shoulder Press 2 15x12 / 15x12+
(dropset)

3A - EZ Bar Skull Crusher 2 12-15 35x6+20x8 / 20

3B - EZ Bar Curl 2 12-15 20x12 / 20x12

A1 - Leg press (Heavy) 1 4-6 345x6

A1 - Leg press (Back off) 1 8-10 320x10

10-12
B1 - Seated Hamstring Curl 2 25x15 / 30x10&
(dropset)
Lower
B2 - Standing Calf Raise 2 10-12 25x12 / 25x15

C1 - Hanging Leg Raise 2 10-12 BWx8 / BWx10

10-12
C2 - 45° Hyperextension 2 35x10 / 35x10&15x8
(dropset)
6 (negatif) /
A1 - Pull up 2 8-10
6 )banded)

10-12 25x15
A2 - Cable Chest Press 2
(dropset) /35x10&25x6

B1 - Pendlay Row 2 8-10 95x6 / 95x6

Upper B2 - Machine Shoulder Press 2 10-12 20x12 / 20x10

C1 - Bayesian Cable Curl 2 12-15 10x9 / 10x10

C2 - Triceps Pressdown 2 12-15 30x14 / 30x13

12-15
DB Lateral Raise 1 10x12&5x10
(dropset)

Lower A1 - Lunge (Heavy) 1 8-10

A1 - Lunge (Back off) 1 10-12

 10-12
B1 - Stiff leg deadlift 1
(dropset)
B2 - Deadbugs 2 10-12
C1 - Lateral stepdown 2 10-12
10-12
C2 - Kick-through 2
(dropset)
 Substitution Substitution
RPE Rest
Option 1 Option 2

8-9 - Machine Chest Press Weighted Dip

9-10 - Machine Chest Press Weighted Dip

9-10 ~2.5 min 2-Grip Pull-up Machine Pulldown

9-10 - Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

10 - Overhead Cable Triceps

DB French
Extension
Press

10 ~1.5 min DB Curl Cable EZ Curl

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 - Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Seated Calf Raise Leg Press Toe Press

9-10 - Roman Chair CrunchReverse Crunch

10 / 35x10&15x8 ~1.5 min

9-10 - Lat Pulldown Neutral-Grip Pullup

9-10 ~2 min Weighted Dip Flat DB Press

9-10 - T-Bar Row Seated Cable Row

9-10 ~2 min Seated DB ShoulderStanding

Press DB Arnold Press

10 - DB Incline Curl DB Curl

10 ~1.5 min Cable Triceps Kickback

DB Triceps Kickback

10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

8-9 ~3 min Machine Squat Leg Press

8-9 ~3 min Machine Squat Leg Press

8-9 - Nordic Ham Curl Lying Leg Curl

9-10 ~1.5 min Russan twist Side plank

9-10 - Single leg hip trust Curtsy lunge

Bench up side to
9-10 ~1.5 min side
Burpees
 Notes

Focus on strength here. Each week add weight or

reps. Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)
Focus on squeezing your shoulder blades together,
drive your elbows down and back.
Bring the dumbbells all the way down, keep your torso
upright. Last set only do a dropset: perform 10-12
reps, drop the weight by ~50%, perform an additional
10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps. Do seated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Press all the way up to your toes, stretch your calves
at the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more
to increase difficulty
Dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps. Focus on
squeezing your quads to make the weight move.
Pull your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Initiate the movement by squeezing your shoulder
blades together, pull to your lower chest, avoid using
momentum
Don't stop in between reps, keep smooth and
controlled tension on the delts
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm
Focus on squeezing your triceps to move the weight
Dropset: perform 12-15 reps, drop the weight by
~50%, perform an additional 12-15 reps. Raise the
dumbbells "out" not "up", mind muscle connection with
middle fibers
Focus on strength here. Each week add weight or
reps. Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
 Dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps
Focus on keeping your core stability
Focus on squeezing your glute and pushing your butt
back.
Keep a good pace. Make sure to fully rotate.
 Working Load/Reps
Week 1 Exercise Reps RPE Rest
Sets Used

1A - Flat DB Press (Heavy) 1 4-6 8-9 -

1A (suite) - Flat DB Press (Back off) 1 8-10 9-10 -

1B - Grip Lat Pulldown 2 10-12 9-10 ~2.5 min

2A - Seated Cable Row 2 10-12 9-10 -

Upper

10-12
2B - Seated DB Shoulder Press 2 9-10 ~2 min
(dropset)

3A - EZ Bar Skull Crusher 2 12-15 10 -

3B - EZ Bar Curl 2 12-15 10 ~1.5 min

A1 - Leg press (Heavy) 1 4-6 8-9 ~3 min

A1 - Leg press (Back off) 1 8-10 8-9 ~3 min

10-12
B1 - Seated Hamstring Curl 2 10 -
(dropset)
Lower
B2 - Standing Calf Raise 2 10-12 9-10 ~1.5 min

C1 - Hanging Leg Raise 2 10-12 9-10 -

10-12
C2 - 45° Hyperextension 2 ~1.5 min
(dropset)

A1 - Pull up 2 8-10 9-10 -

10-12
A2 - Cable Chest Press 2 9-10 ~2 min
(dropset)

B1 - Pendlay Row 2 8-10 9-10 -

Upper B2 - Machine Shoulder Press 2 10-12 9-10 ~2 min

C1 - Bayesian Cable Curl 2 12-15 10 -

C2 - Triceps Pressdown 2 12-15 10 ~1.5 min

12-15
DB Lateral Raise 1 10 ~1.5 min
(dropset)
Lower A1 - Lunge (Heavy) 1 8-10 8-9 ~3 min

A1 - Lunge (Back off) 1 10-12 8-9 ~3 min

10-12
B1 - Stiff leg deadlift 1 8-9 -
(dropset)
B2 - Deadbugs 2 10-12 9-10 ~1.5 min
C1 - Lateral stepdown 2 10-12 9-10 -
10-12
C2 - Kick-through 2 9-10 ~1.5 min
(dropset)
Substitution Substitution
Notes
Option 1 Option 2

Machine Chest
Weighted
Press Dip
Focus on strength here. Each week add weight or
reps. Keep form consistent.

Machine Chest
Weighted
Press Dip
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!

2-Grip Pull-upMachine Pulldown

Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)

Incline Chest-supported
Chest-Supported
Focus on squeezing your shoulder blades together,
DB RowT-Bar Row
drive your elbows down and back.
Bring the dumbbells all the way down, keep your torso
Machine Shoulder
Standing
Press
upright. Last set only do a dropset: perform 10-12
DB Arnold Press
reps, drop the weight by ~50%, perform an additional
10-12 reps.

Overhead Cable
DB Triceps
Arc the bar behind your head, constant tension on
French Extension
Press
triceps

DB Curl Cable EZ Curl

Arc the bar "out" not "up", focus on squeezing your
biceps
Machine
Hack Squat
Focus on strength here. Each week add weight or
Squat reps. Keep form consistent.
Machine SquatHack Squat
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by
Nordic Ham Curl
Lying Leg Curl
~50%, perform an additional 10-12 reps. Do seated if
available. Otherwise do Lying Leg Curl or Nordic Ham
Curl.
Seated Calf Raise
Press
Leg Press Toe Press
all the way up to your toes, stretch your calves
at the bottom, don't bounce

Roman Chair Reverse

Crunch Crunch
Knees to chest, controlled reps, straighten legs more
to increase difficulty
Dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps. Focus on
squeezing your quads to make the weight move.
Pull
Lat Pulldown Neutral-Grip Pullup your elbows down and in, minimize swinging
Can be performed seated or standing. Focus on
Weighted DipFlat DB Press
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.
Initiate the movement by squeezing your shoulder
T-Bar Row Seated Cable Rowblades together, pull to your lower chest, avoid using
momentum

Seated DB Shoulder
Standing
Press
Don't stop in between reps, keep smooth and
DB Arnold Press
controlled tension on the delts
Keep your elbow behind your torso throughout the
DB Incline Curl DB Curl range of motion, focus on squeezing your bicep. Sets
are per arm

Cable TricepsDB
Kickback Focus
Triceps Kickback on squeezing your triceps to move the weight

Dropset: perform 12-15 reps, drop the weight by

Cable Lateral Machine
~50%,
Raise Lateral Raise
perform an additional 12-15 reps. Raise the
dumbbells "out" not "up", mind muscle connection with
middle fibers
 Machine
Leg Press
Focus on strength here. Each week add weight or
Squat reps. Keep form consistent.
Machine SquatLeg Press
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Nordic Ham Curl
Lying Leg Curl
Dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps
Russan twist Side plank Focus on keeping your core stability
Single leg hip Curtsy
trust lunge
Focus on squeezing your glute and pushing your butt
back.
Bench up
side to side
Burpees Keep a good pace. Make sure to fully rotate.