MICROCYCLE 1 Sets Reps Tempo Rest

Chin Up 4 8 4010 90
Incline Bench Press 4 8 4010 90
Rack Deadlift 4 8 2111 90
Triceps Dips 4 8 4010 90
High Pull 4 8 2110 45
Decline plank with alternate foot
touch (Ball foot swap)
4 25 2010 45
MICROCYCLE 1 Sets Reps Tempo Rest
Squat 4* 8 4010 90
Lying Hamstring Curl 6 6 4010 90
Incline back extension 4 8 4011 0
Calf Raise 4 12 4010 90
Hanging Leg Raise 4 15 3010 0
Decline dumbbell crunch 4 12 3010 90
MICROCYCLE 2 Sets Reps Tempo Rest
Pull-up 3 12 3111 60
Seated barbell shoulder press 3 12 4010 60
Band pull 3 15 20X1 10
Bent-over row 3 12 3010 75
Dumbbell Pull-over 3 10 4111 0
Close-grip lat pulldown 3 10 3011 10
Face pull 3 15 2010 90
Lateral Raise 3 15 2010 45
Incline Bench shrug 3 15 2011 45
MICROCYCLE 2 Sets Reps Tempo Rest
Incline dumbbell bench press 3 12* 4010 90
Guillotine Press (over neck) 3 10* 4010 90
Decline Bench press 3 12 3010 60
EZ Bar preacher curls 3 12 4010 60
Incline bench hammer curl 3 10 3010 45
Decline EZ bar triceps press 3 12 3110 45
Cable triceps press-down 2 30** 2010 0
Close grip cable biceps curl 2 24** 2010 0
*Last set drop set **All sets drop set
MICROCYCLE 2 Sets Reps Tempo Rest
Front squats 2 4 6010 90
Kneeling hamstring curl 4 4 4010 90
Front squats 2 20 3011 180
Incline back extension 3 12 3012 10
Reverse back leg raise 3 10 3011 10
Dumbbell step-up 3 15 2010 180
Leg press 3 45* 2010 60
Farmers walk 3 40m X 90
*15 reps with close feet, 15 with hip width feet, 15 with wide feet
MICROCYCLE 3 Sets Reps Tempo Rest
Underhand lat pulldown 2 10 4010 60
Seated cable row 2 10* 3010 60
Reverse Bench Row 1 10* 3010 90
Seated dumbbell shoulder press 1 15 3010 90
Cable lateral raise 2 12* 3010 60
Face pull 2 12* 3010 60
*Last set is drop-set
MICROCYCLE 3 Sets Reps Tempo Rest
Incline dumbbell bench press 2 10 3010 90
Incline dumbbell y 2 12 3010 90
Pectoral/triceps dip 1 F* 4010 90
Spider Curl 2 12 3011 60
Decline EZ bar triceps EXTENSION 2 12 4010 60
Standing cable hammer curl 2 12** 3010 60
Incline EZ-bar triceps PRESS 2 12*** 4010 60
Diamond press-up 1 F* 3010 0
*3 times to failure, 20 sec pause at top position **Last set drop set ***Straight into diamond press
MICROCYCLE 3 Sets Reps Tempo Rest
Lying hamstring curl 2 6* 4010 30
Squat 2 12** 3010 60
Leg press 1 50 1010 120
Farmers walk 4 40m X 0
Reverse Sled drag 4 40m X 90-120
Decline plank with foot touch 4 24 2111 30
Garhammer raise 4 12 2010 60
*Final set drop set **Increase weight to failure at 6 reps, reduce and perform 6 more, repeat twice
more for 4 parts
MICROCYCLE 4 Sets Reps Tempo Rest
Rack Deadlift 5 5 3111 90
Seated Barbell shoulder press 5 5 4010 90
Reverse incline dumbbell row 4 6 3010 90
Dumbbell high pull 4 6 2010 90
Incline reverse dumbbell y 3 15 3010 0
Dumbbell shrug 3 15 2010 0
Face pull 3 15 2010 60
MICROCYCLE 4 Sets Reps Tempo Rest
Incline bench press 5 5 4010 90
Underhand grip chin up 5 5 4010 90
Triceps dip 4 7 3010 75
Preacher dumbbell hammer curl 4 7 3010 75
Barbell rollout 4 6 4010 60
Hanging leg raise 4 12 4010 90
MICROCYCLE 4 Sets Reps Tempo Rest
Squat 6* 6 4010 150
Lying hamstring curl 6* 4 4011 120
Reverse dumbbell sled drag 4 40m X 0
Dumbbell step-up 4 15 2010 90
*After nal set, reduce weight and perform 25 reps
MICROCYCLE 5 Sets Reps Tempo Rest
Pull up 3 6 4010 10
Dumbbell pullover 3 8 3010 10
Seated cable row 3 8 3010 10
Rack Deadlift 3 10 2111 120
Seated shoulder press 3 6 4010 0
Cable lateral raise 3 10 2010 0
Cable upright row 3 12 2010 90
MICROCYCLE 5 Sets Reps Tempo Rest
Incline dumbbell bench press 3 6 3110 10
Decline bench press 3 6 4010 10
Dumbbell bench press 3 6 4010 90
EZ bar preacher curl 3 6 4010 10
Incline dumbbell curl 3 6 3110 10
Kneeling overhead cable curl
(Underhand grip, pull behind head
facing station)
3 6 3011 10
Triceps dips 3 6 4010 10
Decline lying triceps extension 3 6 4010 10
Standing overhead triceps extension
(Rope pull away from station)
3 6 3110 45
MICROCYCLE 5 Sets Reps Tempo Rest
Lying hamstring curl 4 6 3010 10
Weighted gluteus bridge 4 6 2011 0
Walking dumbbell lunge 4 40m X 90
Front squat (complete in 25 mins)* 10 6 3010 0
Squat (complete both in 25 mins)* 10 9 3010 60
Barbell rollout 4 6 4010 0
Hanging leg raise 4 12 4010 30
Decline dumbbell crunch 4 12 2010 60
MICROCYCLE 6 Sets Reps Tempo Rest
Lat pull-down 2 10 4010 90
Seated cable row 2* 10 3010 90
Reverse bench row 1* 10 3010 0
Seated dumbbell shoulder press 1 15 3010 30
Cable lateral raise 2* 12 3010 0
Face pull 2* 12 3010 30
Barbell rollout 2 8 4010 60
*Final set drop set
MICROCYCLE 6 Sets Reps Tempo Rest
Incline bench press 2 10 3010 30
Incline dumbbell y 2 12 3010 30
Triceps dips 1 F* 4010 90
Spider curl (Standing preacher curl) 2 12 3011 0
Decline EZ bar triceps extension 2 12 4010 90
Standing cable hammer curl 2 12** 3010 0
Incline EZ bar triceps press 2 12+ 4010 0
Diamond press up 1 F 2010 90
*3 times to failure, isolate at top position 20 seconds **Final set drop set +Straight into last set
MICROCYCLE 6 Sets Reps Tempo Rest
Lying hamstring curl 2* 6 4010 90
Squat 2* 12 3010 120
Leg press 1 50 1010 180
Farmers walk 4 30m X 0
Reverse sled drag 4 30m X 180
Decline dumbbell crunch 4 12 3010 30
Toes to bar 4 10 3010 0
Hanging leg raise 4 10 3010 60
*All sets are drop sets, you should be failing at stated rep amounts
MICROCYCLE 7 Sets Reps Tempo Rest
Pull up 3 8 4010 10
Dumbbell pull over 3 10 3111 0
Seated cable row 3 12 3010 90
Reverse bench row 3 12 3011 0
Seated dumbbell shoulder press 3 10 4010 90
Incline reverse dumbbell y 3 20 2010 0
Face pull 3 20 2010 90
MICROCYCLE 7 Sets Reps Tempo Rest
Incline dumbbell bench press 3 10 4010 90
Incline dumbbell y 3 10 3110 0
Triceps dip 3 10 4010 90
Incline dumbbell curl 3 10 3111 0
Decline EZ bar triceps press 3 12 4010 90
EZ bar preacher curl 3 10 3010 0
Standing overhead cable triceps
extension
3 10 3010 90
MICROCYCLE 7 Sets Reps Tempo Rest
Squat 5 12 4010 60
Walking dumbbell lunge 5 70m X 120
Reverse sled drag 5 70m X 180
Calf raise 4 15 2010 90
MICROCYCLE 8 Sets Reps Tempo Rest
Walking dumbbell lunge 5 40m 2010 0
Hex bar Deadlift 5 20 2010 0
Lying hamstring curl 5 10 2011 0
Sissy squat 5 15 2010 120
Incline dumbbell curl 4 15 2010 0
Decline EZ bar triceps press 4 15 2010 0
Incline hammer curl 4 15 2011 0
Decline EZ bar triceps extension 4 15 2010 90
MICROCYCLE 8 Sets Reps Tempo Rest
Chin up 3 12 2010 0
Triceps dip 3 15 2010 75
Reverse bench row 3 12 2010 0
Incline dumbbell bench press 3 12 2010 75
Seated cable row 3 15 3010 0
Dumbbell bench press 3 15 3010 75
Face pull 3 15 2011 0
Cable crossover 3 25 3011 60
Tempo:
Speed at which lift and lower weight during rep
1st number: Time weight is lowered
2nd number: Time movement is held at bottom
3rd number: Time weight is lifted
4th number: Time held at top of movement
X - Explosive lift
Workout days:
M1 - 1 through to 8
M2 - 9 through to 17
M3 - 18 through to 20
M4 - 21 through to 29
M5 - 30 through to 38
M6 - 39 through to 41
M7 - 42 through to 44
M8 - 45 through to 47