Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 1

Quads Volume will be updated March 4, 2022

Glutes
Hams
Calves
Day 1. Week 1. Push A - RJFitness Day 2. Week 1. Lower A - RJFitness Day 3. Week 1. Pull A - RJFitness Day 4. Week 1. Push B - RJFitness Day 5. Week 1. Lower B - RJF itness Day 6. Week 1. Pull B - RJFitness Abs
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Chest
1 Flat DB Bench Press 2 6-8 3 3-5m 1 Deficit Barbell SLDL 2 6-10 3 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Incline DB Bench Press 2 7-10 3 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 3 4-6m 1 T-Bar Row 2 6-8 3 3-5m Use straps ● Low Handles Anterior Delt
2 Seated DB Anterior Delt Press 2 6-8 3 3-5m 75° bench angle 2 Decline Leg Press 2 7-12 3 2-3m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 1 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 2 10-15 3 2-3m Bend elbows during eccentric 2 Decline Leg Press 1 15-25 3 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 2 7-10 3 3-5m Use straps Lateral Delt
3 Standing Cable Fly (high-low) 2 10-15 3-2 2-4m 3 Smith Machine Squat 2 5-10 3 3-5m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● Top-Handles 3 Standing Cable Bilateral Y-Raise 2 8-12 3-2 D-Handle attachment 3 Seated Leg Curl 2 8-12 3 4-6m 3 A1: Incline DB Rear Row 2 7-15 1 Use straps Posterior Delt
4 Seated Incline Chest Press Machine 1 8-12 3-2 2-4m 4 Lying Leg Curl 2 10-15 3 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 1 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 2 8-12 3-2 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 1 8-12 3-2 3-5m 4 A2: Incline DB Shrug 2 10-20 1 2-3m Use straps Triceps
5 Standing Unilateral Cable Lateral Raise1 10-15 2 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 2 12-15 3-2 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 2 8-12 3-2 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 2 12-15 2 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 2 8-12 2-1 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps Biceps
6 Standing Double Rope Pushdown 2 8-12 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropsets 10-20 1 1m Use rope attachment 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 1 8-12 3-2 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 2 10-20 1 1m 6 Standing Cable EZ-Bar Curl 1 10-15 2 1.5-2.5m Emphasize shoulder flexion Lats
7 Standing DB Curl 2 8-12 2-1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 2 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 2 7-12 1 1.5-2.5m Traps

Day 1. Week 2. Push A - RJFitness Day 2. Week 2. Lower A - RJFitness Day 3. Week 2. Pull A - RJFitness Day 4. Week 2. Push B - RJFitness Day 5. Week 2. Lower B - RJF itness Day 6. Week 2. Pull B - RJFitness Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 5
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Quads Volume will be updated March 4, 2022
1 Flat DB Bench Press 2 6-8 2 3-5m 1 Deficit Barbell SLDL 2 6-10 2 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 2 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 2 4-6m 1 T-Bar Row 3 6-8 2 3-5m Use straps ● Low Handles Glutes
2 Seated DB Anterior Delt Press 2 6-8 2 3-5m 75° bench angle 2 Decline Leg Press 3 7-12 2 2-3m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 2 10-15 2 2-3m Bend elbows during eccentric 2 Decline Leg Press 1 15-25 2 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 2 7-10 2 3-5m Use straps Hams
3 Standing Cable Fly (high-low) 2 10-15 2-1 2-4m 3 Smith Machine Squat 2 5-10 2 3-5m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● High-Grip 3 Standing Cable Bilateral Y-Raise 2 8-12 2 D-Handle attachment 3 Seated Leg Curl 3 8-12 2 4-6m 3 A1: Incline DB Rear Row 2 7-15 1 Use straps Calves
4 Seated Incline Chest Press Machine 1 8-12 2-1 2-4m 4 Lying Leg Curl 3 10-15 2 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 2 8-12 2 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 2 8-12 2-1 3-5m 4 A2: Incline DB Shrug 2 10-20 1 2-3m Use straps Abs
5 Standing Unilateral Cable Lateral Raise2 10-15 1 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 2 12-15 2-1 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 2 8-12 2 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 2 12-15 1 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 3 8-12 2-1 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps Chest
6 Standing Double Rope Pushdown 3 8-12 1 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropsets 10-20 1-0 1m Use rope attachment 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 2 8-12 2 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 2 10-20 0 1m 6 Standing Cable EZ-Bar Curl 2 10-15 2 1.5-2.5m Emphasize shoulder flexion Anterior Delt
7 Standing DB Curl 2 8-12 1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 2-1 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 2 7-12 1 1.5-2.5m Lateral Delt
Posterior Delt
Day 1. Week 3. Push A - RJFitness Day 2. Week 3. Lower A - RJFitness Day 3. Week 3. Pull A - RJFitness Day 4. Week 3. Push B - RJFitness Day 5. Week 3. Lower B - RJF itness Day 6. Week 3. Pull B - RJFitness Triceps
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Biceps
1 Flat DB Bench Press 2 6-8 2-1 3-5m 1 Deficit Barbell SLDL 2 6-10 2-1 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 2 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 1 4-6m 1 T-Bar Row 3 6-8 2-1 3-5m Use straps ● Low Handles Lats
2 Seated DB Anterior Delt Press 3 6-8 2-1 3-5m 75° bench angle 2 Decline Leg Press 3 7-12 2-1 2-3m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 2 10-15 2-1 2-3m Bend elbows during eccentric 2 Decline Leg Press 2 15-25 1 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 3 7-10 2-1 3-5m Use straps Traps
3 Standing Cable Fly (high-low) 2 10-15 1 2-4m 3 Smith Machine Squat 2 5-10 2-1 3-5m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Standing Cable Bilateral Y-Raise 3 8-12 2-1 D-Handle attachment 3 Seated Leg Curl 3 8-12 1 4-6m 3 A1: Incline DB Rear Row 2 7-15 1 Use straps
4 Seated Incline Chest Press Machine 2 8-12 2-1 2-4m 4 Lying Leg Curl 3 10-15 2-1 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 2 8-12 2-1 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 2 8-12 1 3-5m 4 A2: Incline DB Shrug 2 10-20 0 2-3m Use straps Exercise Substi tutions - Mesocycle 1 (6x/w eek)
5 Standing Unilateral Cable Lateral Raise2 10-15 1 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 3 12-15 1 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 2 8-12 2 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 3 12-15 1 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 3 8-12 1 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps Exercise Substitution 1 Substitution 2 Substitution 3
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropsets 10-20 0 1m Use rope attachment 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 2 8-12 2-1 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 3 10-20 0 1m 6 Standing Cable EZ-Bar Curl 2 10-15 1 1.5-2.5m Emphasize shoulder flexion Standing DB Arnold Press Seated DB Arnold Press x x
7 Standing DB Curl 2 8-12 1-0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 7-10 2-1 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 3 7-12 1-0 1.5-2.5m Supine EZ-Bar Skullcrusher Supine DB Skullcrusher x x
Seated Leg Extension DB Split Squat Smith Machine Split Squat x
Day 1. Week 4. Push A - RJFitness Day 2. Week 4. Lower A - RJFitness Day 3. Week 4. Pull A - RJFitness Day 4. Week 4. Push B - RJFitness Day 5. Week 4. Lower B - RJF itness Day 6. Week 4. Pull B - RJFitness Smith Machine Squat Hack Squat Machine Pendulum Squat Machine Lever Squat Machine
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Seated Calf Raise Machine Seated Weighted Calf Raise x x
1 Flat DB Bench Press 3 6-8 1 3-5m 1 Deficit Barbell SLDL 3 6-10 1 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 3 8-12 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 1 3-5m 30-45° bench angle 1 Hack Squat Machine 3 6-10 1 4-6m 1 T-Bar Row 3 6-8 1 3-5m Use straps ● Low Handles Cable Crunch Weighted Decline Crunch Weighted Feet-Up Crunch x
2 Seated DB Anterior Delt Press 3 6-8 1 3-5m 75° bench angle 2 Decline Leg Press 3 7-12 1 2-3m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 3 10-15 1 2-3m Bend elbows during eccentric 2 Decline Leg Press 2 15-25 1-0 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 3 7-10 1 3-5m Use straps Unilateral Cable High Row Machine High Row x x
3 Standing Cable Fly (high-low) 2 10-15 1-0 2-4m 3 Smith Machine Squat 3 5-10 1 3-5m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Standing Cable Bilateral Y-Raise 3 8-12 1 D-Handle attachment 3 Seated Leg Curl 3 8-12 1-0 4-6m 3 A1: Incline DB Rear Row 3 7-15 0 Use straps T-Bar Row Machine DB Helms Row x x
4 Seated Incline Chest Press Machine 2 8-12 1 2-4m 4 Lying Leg Curl 3 10-15 1 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 3 8-12 1 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 3 8-12 0 3-5m 4 A2: Incline DB Shrug 3 10-20 0 2-3m Use straps Incline DB Curl Standing Bayesian Cable Curl x x
5 Standing Unilateral Cable Lateral Raise3 10-15 1-0 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 3 12-15 0 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 2 8-12 1 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 3 12-15 0 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 3 8-12 1-0 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps Seated Horizontal Chest Press Machi Weighted Dip x x
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropsets 10-20 0 1m Use rope attachment 6 Machine Preacher Curl 3 10-15 2 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 2 8-12 1 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 3 10-20 0 1m 6 Standing Cable EZ-Bar Curl 2 10-15 1-0 1.5-2.5m Emphasize shoulder flexion Standing Cable Rope Overhead Ext. Kneeling Cable Rope Overhead Ext. Standing DB Overhead Ext. Seated DB Overhead Ext.
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 7-10 1-0 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 3 7-12 0 1.5-2.5m Standing DB Lateral Raise Seated DB Lateral Raise Standing Lateral Raise Machine Seated Lateral Raise Machine
Lying Leg Curl Lying DB Leg Curl x x
Day 1. Week 5. Push A - RJFitness Day 2. Week 5. Lower A - RJFitness Day 3. Week 5. Pull A - RJFitness Day 4. Week 5. Push B - RJFitness Day 5. Week 5. Lower B - RJF itness Day 6. Week 5. Pull B - RJFitness DB RDL Smith Machine Good Morning Barbell Good Morning x
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Standing Calf Raise Machine Standing DB Calf Raise x x
1 Flat DB Bench Press 3 6-8 1-0 3-5m 1 Deficit Barbell SLDL 3 6-10 1-0 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 3 8-12 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 1 3-5m 30-45° bench angle 1 Hack Squat Machine 3 6-10 1-0 4-6m 1 T-Bar Row 3 6-8 1-0 3-5m Use straps ● Low Handles Hanging Leg Raise Stability-Ball Machine Leg Raise Lying Leg Raise x
2 Seated DB Anterior Delt Press 3 6-8 1-0 3-5m 75° bench angle 2 Decline Leg Press 3 7-12 1-0 3-5m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 3 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 3+1MR-DS 10-15 1-0 2-3m Bend elbows during eccentric 2 Decline Leg Press 2 15-25 0 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 3 7-10 1-0 3-5m Use straps Unilateral Seated High Row Machine Seated Leaned-Back Unilateral Pulldown x x
3 Standing Cable Fly (high-low) 3 10-15 0 2-3m 3 Smith Machine Squat 3 5-10 1-0 3-5m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Standing Cable Bilateral Y-Raise 3 8-12 0 D-Handle attachment 3 Seated Leg Curl 3+1MR-DS 8-12 0 4-6m 3 A1: Incline DB Rear Row 3 7-15 0 Use straps Machine Wide-Grip Pull-Up Weighted Wide-Grip Pull-Up x x
4 Seated Incline Chest Press Machine 2 8-12 1-0 3-5m 4 Lying Leg Curl 3+1MR 10-15 0 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 3 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 3 8-12 0 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 3+1MR 8-12 0 3-5m 4 A2: Incline DB Shrug 3 10-20 0 2-3m Use straps Incline DB Rear Row Bent-Over Barbell Rear Delt Row x x
5 Standing Unilateral Cable Lateral Raise3+1MR 10-15 0 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 3+1MR 12-15 0 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 2 8-12 1 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 3+1MR-DS 12-15 0 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 3+1MR-DS 8-12 0 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps Standing DB Hammer Curl Seated DB Hammer Curl x x
6 Standing Double Rope Pushdown 3 8-12 0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropsets 10-20 0 1m Use rope attachment 6 Machine Preacher Curl 3+1MR-DS 10-15 2 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 3 8-12 1 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 3 10-20 0 1m 6 Standing Cable EZ-Bar Curl 3 10-15 0 1.5-2.5m Emphasize shoulder flexion Machine Preacher Curl DB Preacher Curl EZ-Bar Preacher Curl x
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3+1MR-DS 7-10 1-0 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 3 7-12 0 1.5-2.5m

Day 1. Week 6. (Deload) - RJFitness Push A - RJFitness Day 2. Week 6. (Deload) - RJFitness Lower A - RJFitness Day 3. Week 6. (Deload) - RJFitness Pull A - RJFitness Day 4. Week 6. (Deload) - RJFitness Push B - RJFitness Day 5. Week 6. (Deload) - RJFitness Push B - RJFitness Day 6. Week 6. (Deload) - RJFitness Pull B - RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 4-6 3-5m 1 Deficit Barbell SLDL 1 6-10 4-6 3-5m 1 45lb plate deficit ● Use straps 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 4-6 2-3m Use straps 1 Incline DB Bench Press 2 7-10 4-6 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 4-6 4-6m 1 T-Bar Row 2 6-8 4-6 3-5m Use straps ● Low Handles
2 Seated DB Anterior Delt Press 2 6-8 4-6 3-5m 75° bench angle 2 Decline Leg Press 2 7-12 4-6 2-3m Low & narrow foot position 2 Seated Bilateral Cable Row (Thoracic lat) 1 7-10 4-6 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Seated Machine Chest Fly 1 10-15 4-6 2-3m Bend elbows during eccentric 2 Decline Leg Press 1 15-25 4-6 2-3m Low & narrow foot position 2 Seated Wide Pronated-Grip Pulldown 1 7-10 4-6 3-5m Use straps
3 Standing Cable Fly (high-low) 1 10-15 4-6 2-4m 3 Smith Machine Squat 1 5-10 4-6 3-5m 3 T-Bar Row Machine 2 10-15 4-6 3-5m Use straps ● High-Grip 3 Standing Cable Bilateral Y-Raise 2 8-12 4-6 D-Handle attachment 3 Seated Leg Curl 2 8-12 4-6 4-6m 3 A1: Incline DB Rear Row 2 7-15 4-6 Use straps
4 Seated Incline Chest Press Machine 1 8-12 4-6 2-4m 4 Lying Leg Curl 2 10-15 4-6 2-3m 3sec eccentric 4 Seated Neutral-Grip Pulldown 1 8-12 4-6 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Standing Cable Bilateral Lateral Raise 1 8-12 4-6 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused) 1 8-12 4-6 3-5m 4 A2: Incline DB Shrug 2 10-20 4-6 2-3m Use straps
5 Standing Unilateral Cable Lateral Raise1 10-15 4-6 1.5-2.5mLengthened Position (Attachment set close to hand) 5 A1: Seated Calf Raise Machine 1 12-15 4-6 Pause at top & bottom 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 4-6 1.5-2.5m 5 Standing Cable Bilateral Overhead Ext. (Katana Ext.) 1 8-12 4-6 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machine 1 12-15 4-6 Pause at top & bottom 5 Machine High Row (Iliac Lat; Read Notes) 2 8-12 4-6 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps
6 Standing Double Rope Pushdown 2 8-12 4-6 1.5-2.5m 6 A2: Cable Crunch 2 Myorep Dropsets 10-20 4-6 1m Use rope attachment 6 Machine Preacher Curl 2 10-15 4-6 1.5-2.5m 6 Standing Cable-Cross Tricep Pushdown 2 8-12 4-6 1.5-2.5m 6 A2: Hang ing Leg Raise OR Jackk nives 1 10-20 4-6 1m 6 Standing Cable EZ-Bar Curl 1 10-15 4-6 1.5-2.5m Emphasize shoulder flexion
7 Standing DB Curl 2 8-12 4-6 1.5-2.5m 7 Incline DB Curl 1 7-12 4-6 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 4-6 1.5-2.5m Step forward ● Elbows behind torso 7 Standing DB Hammer Curl 2 7-12 4-6 1.5-2.5m

Day 1. Volume - RJFitness Intro. Week 5 Total Accumulation Day 2. Volume - RJFitness Intro. Week 5 Total Accumulation Day 3. Volume - RJFitness Intro. Week 5 Total Accumulation Day 4. Volume - RJFitness Intro. Week 5 Total Accumulation Day 5. Volume - RJFitness Intro. Week 5 Total Accumulation Day 6. Volume - RJFitness Intro. Week 5 Total Accumulation
Chest 5 8 3 Quads 4 6 2 Chest Volume will be updated March 4, 2022 Volume will be updated March 4, 2022 Chest Volume will be updated March 4, 2022 Volume will be updated March 4, 2022 Quads Volume will be updated March 4, 2022 Volume will be updated March 4, 2022 Chest Volume will be updated March 4, 2022 Volume will be updated March 4, 2022
Anterior Delt 4 6.5 2.5 Glutes 6 9 3 Anterior Delt Anterior Delt Glutes Anterior Delt
Lateral Delt 1 4 3 Hams 4 7 3 Lateral Delt Lateral Delt Hams Lateral Delt
Posterior Delt Calves 2 4 2 Posterior Delt Posterior Delt Calves Posterior Delt
Triceps 4.5 7 2.5 Abs 3 3 0 Triceps Triceps Abs Triceps
Biceps 3 4.5 2 Biceps Biceps Biceps
Lats Lats Lats Lats
Traps Traps Traps Traps
 Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Day 1. Week 1. Push A - RJFitness Day 2. Week 1. Low er A - RJFitness Day 3. Week 1. Pull A - RJF itness Day 4. Week 1. Push B - RJFitness Day 5. Week 1. Lower B - RJFitness Day 6. Week 1 Pull B - R JFitness Abs
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Chest
1 Flat DB Bench Press 2 7-10 3 3-5m 1 Deficit Barbell SLDL 2 5-7 3 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 2 7-10 3 2-3m Use straps 1 Incline DB Bench Press 2 7-10 3 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 3 4-6m 1 T-Bar Row 2 6-8 3 3-5m Use straps ● Low Handles Anterior Delt
2 Seated DB Anterior Delt Press 2 5-7 3 3-5m 75° bench angle 2 Decline Leg Press 2 8-12 3 2-3m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 1 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P2 10-15 3 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 1 15-25 3 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 2 7-10 3 3-5m Use straps Lateral Delt
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 1 8-12 3-2 2-4m 3 Smith Machine Squat 2 5-10 3 3-5m 3 Seated Neutral-Grip Pulldown 2 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 2 8-12 3-2 2-3m D-Handle attachment 3 Seated Leg Curl 2 8-12 3 4-6m 3 Seated Horizontal Upper-Back 2 7-15 2 3-5m Use straps ● 45 Degree ABduction Posterior Delt
4 Weighted Dip 2 5-10 3-2 2-4m 4 Lying Leg Curl 2 10-15 3 2-3m 3sec eccentric 4 DB Helms Row 1 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 2 8-12 3-2 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)1 8-12 3-2 3-5m 4 Standing Machine Shrug 1 5-30 1 2-3m Use straps Triceps
5 Standing DB Lateral Raise 2 10-15 2 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 3-2 Pause at top & bottom 5 Incline DB Rear Delt Swing 2 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 2 8-12 3-2 1.5-2.5m 5 A1: Standing Calf Raise Machin2 12-15 2 Pause at top & bottom 5 Machine High Row (Iliac Lat; 2 8-12 2-1 2-3m Use D-Handle attachment to use a neutral-grip ● Use straBiceps
6 Supine Incline DB Skullcrusher 2 8-12 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropse10-20 1 1m Use rope attachment 6 Incline DB Spider Curl 2 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.1 8-12 3-2 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
2 10-20 1 1m 6 Standing Unilateral Cable Curl1 10-15 2 1.5-2.5m D-Handle Lats
7 Seated DB Curl 2 8-12 2-1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 2 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu2 7-12 1 1.5-2.5m Traps

Day 1. Week 2. Push A - RJFitness Day 2. Week 2. Low er A - RJFitness Day 3. Week 2. Pull A - RJF itness Day 4. Week 2. Push B - RJFitness Day 5. Week 2. Lower B - RJFitness Day 6. Week 2. Pull B - R JFitness Muscle Group - RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Quads
1 Flat DB Bench Press 2 6-8 3-2 3-5m 1 Deficit Barbell SLDL 2 5-7 2 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 2 7-10 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 2 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 2 4-6m 1 T-Bar Row 3 6-8 2 3-5m Use straps ● Low Handles Glutes
2 Seated DB Anterior Delt Press 2 6-8 3-2 3-5m 75° bench angle 2 Decline Leg Press 3 8-12 2 2-3m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 2 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P2 10-15 2 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 1 15-25 2 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 2 7-10 2 3-5m Use straps Hams
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 2 10-15 2 2-4m 3 Smith Machine Squat 2 5-10 2 3-5m 3 Seated Neutral-Grip Pulldown 2 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 2 8-12 2 2-3m D-Handle attachment 3 Seated Leg Curl 3 8-12 2 4-6m 3 Seated Horizontal Upper-Back 2 7-15 2-1 3-5m Use straps ● 45 Degree ABduction Calves
4 Weighted Dip 2 8-12 2 2-4m 4 Lying Leg Curl 3 10-15 2 2-3m 3sec eccentric 4 DB Helms Row 2 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 2 8-12 2 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)2 8-12 2-1 3-5m 4 Standing Machine Shrug 1 10-20 0 2-3m Use straps Abs
5 Standing DB Lateral Raise 2 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 2-1 Pause at top & bottom 5 Incline DB Rear Delt Swing 2 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 2 8-12 2 1.5-2.5m 5 A1: Standing Calf Raise Machin2 12-15 1 Pause at top & bottom 5 Machine High Row (Iliac Lat; 2 8-12 1 2-3m Use D-Handle attachment to use a neutral-grip ● Use straChest
6 Supine Incline DB Skullcrusher 2 8-12 2-1 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropse10-20 1-0 1m Use rope attachment 6 Incline DB Spider Curl 2 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.2 8-12 2 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
2 10-20 0 1m 6 Standing Unilateral Cable Curl1 10-15 2 1.5-2.5m D-Handle Anterior Delt
7 Seated DB Curl 2 8-12 1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 2-1 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu2 7-12 1-0 1.5-2.5m Lateral Delt
Posterior Delt
Day 1. Week 3. Push A - RJFitness Day 2. Week 3. Low er A - RJFitness Day 3. Week 3. Pull A - RJF itness Day 4. Week 3. Push B - RJFitness Day 5. Week 3. Lower B - RJFitness Day 6. Week 3. Pull B - R JFitness Triceps
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Biceps
1 Flat DB Bench Press 3 6-8 2 3-5m 1 Deficit Barbell SLDL 2 5-7 2-1 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 2 7-10 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 2 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 1 4-6m 1 T-Bar Row 3 6-8 1 3-5m Use straps ● Low Handles Lats
2 Seated DB Anterior Delt Press 2 6-8 2 3-5m 75° bench angle 2 Decline Leg Press 3 8-12 2-1 2-3m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 2 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P2 10-15 2-1 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 2 15-25 1 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 2 7-10 1 3-5m Use straps Traps
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 2 10-15 1 2-4m 3 Smith Machine Squat 2 5-10 2-1 3-5m 3 Seated Neutral-Grip Pulldown 3 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 3 8-12 2-1 2-3m D-Handle attachment 3 Seated Leg Curl 3 8-12 1 4-6m 3 Seated Horizontal Upper-Back 2 7-15 1 3-5m Use straps ● 45 Degree ABduction
4 Weighted Dip 2 8-12 1 2-4m 4 Lying Leg Curl 3 10-15 2-1 2-3m 3sec eccentric 4 DB Helms Row 2 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 2 8-12 2-1 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)2 8-12 1 3-5m 4 Standing Machine Shrug 1 10-20 0 2-3m Use straps Ex ercise Substituti ons - Mesocycle 2 ( 6x /week)
5 Standing DB Lateral Raise 2 10-15 1 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 1 Pause at top & bottom 5 Incline DB Rear Delt Swing 2 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 2 8-12 2 1.5-2.5m 5 A1: Standing Calf Raise Machin3 12-15 1 Pause at top & bottom 5 Machine High Row (Iliac Lat; 2 8-12 1-0 2-3m Use D-Handle attachment to use a neutral-grip ● Use stra Exercise
6 Supine Incline DB Skullcrusher 2 8-12 1 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropse10-20 0 1m Use rope attachment 6 Incline DB Spider Curl 2 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.2 8-12 2-1 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m 6 Standing Unilateral Cable Curl2 10-15 1 1.5-2.5m D-Handle Standing Paused DB Lateral Raise
7 Seated DB Curl 3 8-12 1-0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 7-10 2-1 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu2 7-12 0 1.5-2.5m Seated Fly Machine
Seated Shoulder Press Machine
Day 1. Week 4. Push A - RJFitness Day 2. Week 4. Low er A - RJFitness Day 3. Week 4. Pull A - RJF itness Day 4. Week 4. Push B - RJFitness Day 5. Week 4. Lower B - RJFitness Day 6. Week 4. Pull B - R JFitness Kneeling Cable Rope Overhead Ext.
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Bent-Over Bilateral DB Tricep Kickbac
1 Flat DB Bench Press 3 6-8 1 3-5m 1 Deficit Barbell SLDL 3 5-7 1 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 3 7-10 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 1 3-5m 30-45° bench angle 1 Hack Squat Machine 3 6-10 1 4-6m 1 T-Bar Row 3 6-8 1-0 3-5m Use straps ● Low Handles Smith Machine Squat
2 Seated DB Anterior Delt Press 3 6-8 1 3-5m 75° bench angle 2 Decline Leg Press 3 8-12 1 2-3m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 2 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P3 10-15 1 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 2 15-25 1-0 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 2 7-10 1-0 3-5m Use straps DB RDL
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 2 10-15 1-0 2-4m 3 Smith Machine Squat 3 5-10 1 3-5m 3 Seated Neutral-Grip Pulldown 3 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 3 8-12 1 2-3m D-Handle attachment 3 Seated Leg Curl 3 8-12 1-0 4-6m 3 Seated Horizontal Upper-Back 2 7-15 1-0 3-5m Use straps ● 45 Degree ABduction Seated Calf Raise Machine
4 Weighted Dip 2 8-12 1-0 2-4m 4 Lying Leg Curl 3 10-15 1 2-3m 3sec eccentric 4 DB Helms Row 2 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 3 8-12 1 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)3 8-12 0 3-5m 4 Standing Machine Shrug 1 10-20 0 2-3m Use straps Weighted Decline Crunch
5 Standing DB Lateral Raise 3 10-15 1-0 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 0 Pause at top & bottom 5 Incline DB Rear Delt Swing 3 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 2 8-12 1 1.5-2.5m No attachment 5 A1: Standing Calf Raise Machin3 12-15 0 Pause at top & bottom 5 Machine High Row (Iliac Lat; 3 8-12 0 2-3m Use D-Handle attachment to use a neutral-grip ● Use straSeated Neutral-Grip Lat-Pulldown
6 Supine Incline DB Skullcrusher 2 8-12 1-0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropse10-20 0 1m Use rope attachment 6 Incline DB Spider Curl 3 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.2 8-12 1 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m 6 Standing Unilateral Cable Curl2 10-15 1-0 1.5-2.5m D-Handle Seated Rear Delt Fly Machine
7 Seated DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 7-10 1-0 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu2 7-12 0 1.5-2.5m Unilateral Bayesian Cable Curl
Flat DB Skullcrusher
Day 1. Week 5. Push A - RJFitness Day 2. Week 5. Low er A - RJFitness Day 3. Week 5. Pull A - RJF itness Day 4. Week 5. Push B - RJFitness Day 5. Week 5. Lower B - RJFitness Day 6. Week 5. Pull B - R JFitness Lying Leg Curl
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Standing Calf Raise Machine
1 Flat DB Bench Press 3 6-8 1-0 3-5m 1 Deficit Barbell SLDL 3 5-7 1-0 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 3 7-10 3 2-3m Use straps 1 Incline DB Bench Press 3 7-10 1 3-5m 30-45° bench angle 1 Hack Squat Machine 3 6-10 1-0 4-6m 1 T-Bar Row 3 6-8 0 3-5m Use straps ● Low Handles Hanging Leg Raise
2 Seated DB Anterior Delt Press 3 6-8 1-0 3-5m 75° bench angle 2 Decline Leg Press 3 8-12 1-0 3-5m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 3 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P3+1MR-DS 10-15 1-0 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 2 15-25 0 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 2 7-10 0 3-5m Use straps T-Bar Row Machine
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 2 10-15 0 2-4m 3 Smith Machine Squat 3 5-10 1-0 3-5m 3 Seated Neutral-Grip Pulldown 3 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 3 8-12 0 2-3m D-Handle attachment 3 Seated Leg Curl 3+1MR-DS 8-12 0 4-6m 3 Seated Horizontal Upper-Back 3 7-15 0 3-5m Use straps ● 45 Degree ABduction Machine Wide-Grip Pull-Up
4 Weighted Dip 2 8-12 0 2-4m 4 Lying Leg Curl 3+1MR 10-15 0 2-3m 3sec eccentric 4 DB Helms Row 3 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 3 8-12 0 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)3+1MR 8-12 0 3-5m 4 Standing Machine Shrug 1+1MR 10-20 0 2-3m Use straps Standing DB Monkey Shrug
5 Standing DB Lateral Raise 3 10-15 0 1.5-2.5m 5 A1: Seated Calf Raise Machine 3+1MR 12-15 0 Pause at top & bottom 5 Incline DB Rear Delt Swing 3 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 2 8-12 1 1.5-2.5m 5 A1: Standing Calf Raise Machin3+1MR-DS 12-15 0 Pause at top & bottom 5 Machine High Row (Iliac Lat; 3 8-12 0 2-3m Use D-Handle attachment to use a neutral-grip ● Use straMachine Preacher Curl
6 Supine Incline DB Skullcrusher 3 8-12 0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropse10-20 0 1m Use rope attachment 6 Incline DB Spider Curl 3 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.3 8-12 1 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m 6 Standing Unilateral Cable Curl1+1MR 10-15 0 1.5-2.5m D-Handle
7 Seated DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3+1MR-DS 7-10 1-0 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu2 7-12 0 1.5-2.5m

Day 1. Week 6. (Deload) - RJFitness Push A - RJFitness Day 2. Week 6. (Deload) - RJFitness Low er A - RJFitness Day 3. Week 6. (Deload) - RJFitness Pull A - RJF itness Day 4. Week 6. (Deload) - RJFitness Push B - RJFitness Day 5. Week 6. (Deload) - RJFitness Push B - RJFitness Day 6. Week 6. (Deload) - RJFitness Pull B - R JFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 4-6 3-5m 1 Deficit Barbell SLDL 1 5-7 4-6 3-5m 1 45lb plate deficit ● Use straps 1 Half-Kneeling Unilateral Lumbar Lat 2 7-10 3 2-3m Use straps 1 Incline DB Bench Press 2 7-10 4-6 3-5m 30-45° bench angle 1 Hack Squat Machine 2 6-10 4-6 4-6m 1 T-Bar Row 1 6-8 4-6 3-5m Use straps ● Low Handles
2 Seated DB Anterior Delt Press 2 6-8 4-6 3-5m 2 Decline Leg Press 2 8-12 4-6 2-3m Low & narrow foot position 2 Seated Unilateral Cable Iliac High R 1 7-10 3 2-3m Use straps 2 Seated Cable Chest Fly (Sternal / Mid P1 10-15 4-6 2-3m Bend elbows during eccentric, fully during concentric 2 Decline Leg Press 1 15-25 4-6 2-3m Low & narrow foot position 2 Pronated-Grip Assisted Pull- 1 7-10 4-6 3-5m Use straps
3 Standing Cable Clavicular (Upper Pec) Unilateral Press 1 10-15 4-6 2-4m 3 Smith Machine Squat 1 5-10 4-6 3-5m 3 Seated Neutral-Grip Pulldown 2 6-10 3 3-5m Use straps 3 Standing Cable Bilateral Y-Raise 2 8-12 4-6 2-3m D-Handle attachment 3 Seated Leg Curl 2 8-12 4-6 4-6m 3 Seated Horizontal Upper-Back 2 7-15 4-6 3-5m Use straps ● 45 Degree ABduction
4 Weighted Dip 1 8-12 4-6 2-4m 4 Lying Leg Curl 2 10-15 4-6 2-3m 3sec eccentric 4 DB Helms Row 1 8-12 3 2-3m Use straps 4 Standing Cable Bilateral Lateral Raise 1 8-12 4-6 2-3m D-Handle attachment 4 Bilateral Leg Extension (Paused)1 8-12 4-6 3-5m 4 Standing Machine Shrug 1 10-20 4-6 2-3m Use straps
5 Standing DB Lateral Raise 1 10-15 4-6 1.5-2.5m 5 A1: Seated Calf Raise Machine 1 12-15 4-6 Pause at top & bottom 5 Incline DB Rear Delt Swing 2 10-15 2-1 1.5-2.5m 5 Standing Cable Unilateral Tricep Ext. 1 8-12 4-6 1.5-2.5m 5 A1: Standing Calf Raise Machin1 12-15 4-6 Pause at top & bottom 5 Machine High Row (Iliac Lat; 1 8-12 4-6 2-3m Use D-Handle attachment to use a neutral-grip ● Use straps
6 Supine Incline DB Skullcrusher 1 8-12 4-6 1.5-2.5m 6 A2: Cable Crunch 2 Myorep Dropse10-20 4-6 1m Use rope attachment 6 Incline DB Spider Curl 2 8-12 2 1.5-2.5m 6 Standing Cable Unilateral Overhead Ext.2 8-12 4-6 1.5-2.5m 6 A2: Hanging Leg Raise OR Jackknives
1 10-20 4-6 1m 6 Standing Unilateral Cable Curl1 10-15 4-6 1.5-2.5m D-Handle
7 Seated DB Curl 2 8-12 4-6 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 7-10 4-6 1.5-2.5m Step forward ● Elbows behind torso 7 Standing Rope Neutral-Grip Cu1 7-12 4-6 1.5-2.5m

Day 1. Volume - RJFitness Intro. Week 5 Total AccumulatioDay 2. Volume - RJFitness Intro. Week 5 Total Accumulation Day 3. Volume - RJFitness Intro. Week 5 Total Accumulation Day 4. Volume - RJFitness Intro. Week 5 Total Accumulation Day 5. Volume - RJFitness Intro. Week 5 Total Accumulation Day 6. Volume - RJFitness Intro. Week 5 Total Accumulation
Chest 5 7 2 Quads 4 6 2 Chest Chest 4 7 3 Quads 4 9 5 Chest
Anterior Delt 4 5.5 1.5 Glutes 6 9 3 Anterior Delt Anterior Delt 2 3 1 Glutes 3 5 2 Anterior Delt
Lateral Delt 2 3 1 Hams 4 7 3 Lateral Delt Lateral Delt 4 6 2 Hams 2 4 2 Lateral Delt
Posterior Delt Calves 2 4 2 Posterior Delt 5 9 4 Posterior Delt Calves 2 4 2 Posterior Delt 6 8 2
Triceps 5 7 2 Abs 3 3 0 Triceps Triceps 4 6.5 2.5 Abs 2 3 1 Triceps
Biceps 2 3 1 Biceps 5.5 12 6.5 Biceps Biceps 7 10 3
Lats Lats 4.5 9 3.5 Lats Lats 5 7 2
Traps Traps 3 6 3 Traps Traps 7 10 3
 Direct Volume (1° Movers)
Direct Volume (1° Movers)
Exercise Substitutions - Mesocycle 2 (6x/w eek)
Substitution 1
Seated Paused DB Lateral Raise
Flat DB Chest Fly
Seated DB Shoulder Press
Standing Cable Rope Overhead Ext.
Bent-Over Unilateral DB Tricep KickbackBent-Over Bilateral Cable Tricep Kickback
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Neutral-Grip Pull-Up
Incline DB Rear Delt Fly
Incline DB Curl
Flat EZ-Bar Skullcrusher
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Helms Row
Weighted Wide-Grip Pull-Up
Standing DB Shrug
DB Preacher Curl
Indirect Volume (2° Movers) Total Equated Volume Week 1
Indirect Volume (2° Movers) Total Equated Volume Week 5
Substitution 2 Substitution 3
Seated Paused Lateral Raise Machine Standing Paused Lateral Raise Machine
x x
x x
Standing DB Overhead Ext. Seated DB Overhead Ext.
Bent-Over Unilateral Cable Tricep Kickback
Pendulum Squat Machine Lever Squat Machine
Barbell Good Morning x
x x
Cable Crunch x
x x
x x
x x
x x
x x
x x
Lying Leg Raise x
x x
x x
Standing Barbell Shrug x
EZ-Bar Preacher Curl x
Day 1. Week 1. Push A - RJFitness Day 2. Week 1. Pull A - RJF itness Day 3. Week 1. Low er A - RJFitness Day 4. Week 1. Upper A - RJFitness Day 5. Week 1. Lower B - RJFitness Day 6. Week 1 RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 3 3-5m 1 Seated Unilateral Cable High Row (Iliac 2l 8-12 3 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 3 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 2 6-9 3 3-5m 45° bench angle 1 Hack Squat Machine 2 6-10 3 4-6m
2 Seated DB Anterior Delt Press 2 6-8 3 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat1 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 2 7-12 3 2-3m Low & narrow foot position 2 T-Bar Row Machine 2 6-8 3 3-5m Use straps ● Top Handles 2 Decline Leg Press 1 15-25 3 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 2 10-15 3-2 2-4m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● Top-Handles 3 Smith Machine Squat 2 5-10 3 3-5m 3 Seated Chest Fly Machine 2 10-15 3 2-3m 3 Seated Leg Curl 2 8-12 3 4-6m
4 Seated Incline Chest Press Machine 1 8-12 3-2 2-4m 4 Seated Neutral-Grip Pulldown 1 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 2 10-15 3 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 2 10-15 2 2-3m 4 Bilateral Leg Extension (Paused)1 8-12 3-2 3-5m
5 Standing Unilateral Cable Lateral Raise 1 10-15 2 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 3-2 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 3 8-12 3 2-3m Use straps 5 A1: Standing Calf Raise Machin2 12-15 2 Pause at top & bottom
6 Standing Double Rope Pushdown 2 8-12 2 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 1 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)2 8-12 3 2-3m 6 2
A2: Hanging Leg Raise OR Jackknives 10-20 1 1m
7 Standing DB Curl 2 8-12 2-1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 2 10-5 2 1-2m

Day 1. Week 2. Push A - RJFitness Day 2. Week 2. Pull A - RJF itness Day 3. Week 2. Low er A - RJFitness Day 4. Week 2. Upper A - RJFitness Day 5. Week 2. Lower B - RJFitness Day 6. Week 2. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 2 3-5m 1 Seated Unilateral Cable High Row (Iliac 2l 8-12 3 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 2 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 6-9 2 3-5m 45° bench angle 1 Hack Squat Machine 2 6-10 2 4-6m
2 Seated DB Anterior Delt Press 2 6-8 2 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 7-12 2 2-3m Low & narrow foot position 2 T-Bar Row Machine 3 6-8 2 3-5m Use straps ● Top Handles 2 Decline Leg Press 1 15-25 2 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 2 10-15 2-1 2-4m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● High-Grip 3 Smith Machine Squat 2 5-10 2 3-5m 3 Seated Chest Fly Machine 2 10-15 2 2-3m 3 Seated Leg Curl 3 8-12 2 4-6m
4 Seated Incline Chest Press Machine 1 8-12 2-1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 3 10-15 2 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 2 10-15 2-1 2-3m 4 Bilateral Leg Extension (Paused)2 8-12 2-1 3-5m
5 Standing Unilateral Cable Lateral Raise 2 10-15 1 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 2-1 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 2 8-12 2 2-3m Use straps 5 A1: Standing Calf Raise Machin2 12-15 1 Pause at top & bottom
6 Standing Double Rope Pushdown 3 8-12 1 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 1-0 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)3 8-12 2 2-3m 6 A2: Hanging Leg Raise OR Jackknives
2 10-20 0 1m
7 Standing DB Curl 2 8-12 1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 10-5 2-1 1-2m

Day 1. Week 3. Push A - RJFitness Day 2. Week 3. Pull A - RJF itness Day 3. Week 3. Low er A - RJFitness Day 4. Week 3. Upper A - RJFitness Day 5. Week 3. Lower B - RJFitness Day 6. Week 3. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 2-1 3-5m 1 Seated Unilateral Cable High Row (Iliac 2l 8-12 3 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 2-1 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 6-9 1 3-5m 45° bench angle 1 Hack Squat Machine 2 6-10 1 4-6m
2 Seated DB Anterior Delt Press 3 6-8 2-1 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 7-12 2-1 2-3m Low & narrow foot position 2 T-Bar Row Machine 3 6-8 1 3-5m Use straps ● Top Handles 2 Decline Leg Press 2 15-25 1 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 2 10-15 1 2-4m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Smith Machine Squat 2 5-10 2-1 3-5m 3 Seated Chest Fly Machine 2 10-15 1 2-3m 3 Seated Leg Curl 3 8-12 1 4-6m
4 Seated Incline Chest Press Machine 2 8-12 2-1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 3 10-15 2-1 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 3 10-15 1 2-3m 4 Bilateral Leg Extension (Paused)2 8-12 1 3-5m
5 Standing Unilateral Cable Lateral Raise 2 10-15 1 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 1 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 3 8-12 1 2-3m Use straps 5 A1: Standing Calf Raise Machin3 12-15 1 Pause at top & bottom
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)3 8-12 1 2-3m 6 3
A2: Hanging Leg Raise OR Jackknives 10-20 0 1m
7 Standing DB Curl 2 8-12 1-0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3 10-5 1 1-2m

Day 1. Week 4. Push A - RJFitness Day 2. Week 4. Pull A - RJF itness Day 3. Week 4. Low er A - RJFitness Day 4. Week 4. Upper A - RJFitness Day 5. Week 4. Lower B - RJFitness Day 6. Week 4. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 3 6-8 1 3-5m 1 Seated Unilateral Cable High Row (Iliac 3l 8-12 3 2-3m Use straps 1 Deficit Barbell SLDL 3 6-10 1 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 6-9 1-0 3-5m 45° bench angle 1 Hack Squat Machine 3 6-10 1 4-6m
2 Seated DB Anterior Delt Press 3 6-8 1 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 7-12 1 2-3m Low & narrow foot position 2 T-Bar Row Machine 3 6-8 1-0 3-5m Use straps ● Top Handles 2 Decline Leg Press 2 15-25 1-0 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 2 10-15 1-0 2-4m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Smith Machine Squat 3 5-10 1 3-5m 3 Seated Chest Fly Machine 3 10-15 1-0 2-3m 3 Seated Leg Curl 3 8-12 1-0 4-6m
4 Seated Incline Chest Press Machine 2 8-12 1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 3 10-15 1 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 3+1MR 10-15 1-0 2-3m 4 Bilateral Leg Extension (Paused)3 8-12 0 3-5m
5 Standing Unilateral Cable Lateral Raise 3 10-15 1-0 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 0 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 3 8-12 1-0 2-3m Use straps 5 A1: Standing Calf Raise Machin3 12-15 0 Pause at top & bottom
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 Machine Preacher Curl 3 10-15 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)3 8-12 1-0 2-3m 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3+1MR 10-5 1-0 1-2m

Day 1. Week 5. Push A - RJFitness Day 2. Week 5. Pull A - RJF itness Day 3. Week 5. Low er A - RJFitness Day 4. Week 5. Upper A - RJFitness Day 5. Week 5. Lower B - RJFitness Day 6. Week 5. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 3 6-8 1-0 3-5m 1 Seated Unilateral Cable High Row (Iliac 3l 8-12 3 2-3m Use straps 1 Deficit Barbell SLDL 3 6-10 1-0 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 4 6-9 0 3-5m 45° bench angle 1 Hack Squat Machine 3 6-10 1-0 4-6m
2 Seated DB Anterior Delt Press 3 6-8 1-0 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat3 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 7-12 1-0 3-5m Low & narrow foot position 2 T-Bar Row Machine 4 6-8 0 3-5m Use straps ● Top Handles 2 Decline Leg Press 2 15-25 0 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 3 10-15 0 2-3m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Smith Machine Squat 3 5-10 1-0 3-5m 3 Seated Chest Fly Machine 3 10-15 0 2-3m 3 Seated Leg Curl 3+1MR-DS 8-12 0 4-6m
4 Seated Incline Chest Press Machine 2 8-12 1-0 3-5m 4 Seated Neutral-Grip Pulldown 3 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 3+1MR 10-15 0 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 3+1MR 10-15 0 2-3m 4 Bilateral Leg Extension (Paused)3+1MR 8-12 0 3-5m
5 Standing Unilateral Cable Lateral Raise 3+1MR 10-15 0 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 3+1MR 12-15 0 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 3+1MR 8-12 0 2-3m Use straps 5 A1: Standing Calf Raise Machin3+1MR-DS 12-15 0 Pause at top & bottom
6 Standing Double Rope Pushdown 3 8-12 0 1.5-2.5m 6 Machine Preacher Curl 3+1MR-DS 10-15 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)3 8-12 0 2-3m 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Standing Cable Face-away Curl 3+1MR 10-5 0 1-2m

Day 1. Week 6. (Deload) - RJFitness Push A - RJFitness Day 2. Week 6. (Deload) - RJFitness Pull A - RJF itness Day 3. Week 6. (Deload) - RJFitness Low er A - RJFitness Day 4. Week 6. (Deload) - RJFitness Upper A - RJFitness Day 5. Week 6. (Deload) - RJFitness Push B - RJFitness Day 6. Week 6. (Deload) - RJFitness RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 4-6 3-5m 1 Seated Unilateral Cable High Row (Iliac 2l 8-12 4-6 2-3m Use straps 1 Deficit Barbell SLDL 1 6-10 4-6 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 2 6-9 4-6 3-5m 45° bench angle 1 Hack Squat Machine 2 6-10 4-6 4-6m
2 Seated DB Anterior Delt Press 2 6-8 4-6 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat1 7-10 4-6 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 2 7-12 4-6 2-3m Low & narrow foot position 2 T-Bar Row Machine 2 6-8 4-6 3-5m Use straps ● Top Handles 2 Decline Leg Press 1 15-25 4-6 2-3m Low & narrow foot position
3 Standing Cable Fly (high-low) 1 10-15 4-6 2-4m 3 T-Bar Row Machine 2 10-15 4-6 3-5m Use straps ● High-Grip 3 Smith Machine Squat 1 5-10 4-6 3-5m 3 Seated Chest Fly Machine 1 10-15 4-6 2-3m 3 Seated Leg Curl 2 8-12 4-6 4-6m
4 Seated Incline Chest Press Machine 1 8-12 4-6 2-4m 4 Seated Neutral-Grip Pulldown 1 8-12 4-6 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 Lying Leg Curl 2 10-15 4-6 2-3m 3sec eccentric 4 Standing Bilateral Cable Y-Raise 2 10-15 4-6 2-3m 4 Bilateral Leg Extension (Paused)1 8-12 4-6 3-5m
5 Standing Unilateral Cable Lateral Raise 1 10-15 4-6 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 4-6 1.5-2.5m 5 A1: Seated Calf Raise Machine 1 12-15 4-6 Pause at top & bottom 5 Half-Kneeling Unilateral Lat Pulldown 1 8-12 4-6 2-3m Use straps 5 A1: Standing Calf Raise Machin1 12-15 4-6 Pause at top & bottom
6 Standing Double Rope Pushdown 2 8-12 4-6 1.5-2.5m 6 Machine Preacher Curl 2 10-15 4-6 1.5-2.5m 6 A2: Cable Crunch 2 Myorep Dropset10-20 4-6 1m Use rope attachment 6 Standing Cable Bilateral Overhead Ext. (Katana Ext.)2 8-12 4-6 2-3m 6 A2: Hanging Leg Raise OR Jackknives
1 10-20 4-6 1m
7 Standing DB Curl 2 8-12 4-6 1.5-2.5m 7 Incline DB Curl 1 7-12 4-6 1.5-2.5m 7 Standing Cable Face-away Curl 2 10-5 4-6 1-2m

Day 1. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 3. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 2. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 4. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 5. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 6. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation
Chest Volume will be updated March 4, 2022 Chest Volume will be updated March 4, 2022 Quads Volume will be updated March 4, 2022 Chest Volume will be updated March 4, 2022 Quads Volume will be updated March 4, 2022 Volume will be updated March 4, 2022
Anterior Delt Anterior Delt Glutes Anterior Delt Glutes
Lateral Delt Lateral Delt Hams Lateral Delt Hams
Posterior Delt Posterior Delt Calves Posterior Delt Calves
Triceps Triceps Abs Triceps Abs
Biceps Biceps Biceps
Lats Lats Lats
Traps Traps Traps
Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 1
Quads Volume will be updated March 4, 2022
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps

Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 5
Quads Volume will be updated March 4, 2022
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps

Ex ercise Substitutions - Mesocycle 1 ( 5x /week)

Exercise
Standing Paused DB Lateral Raise
Seated Fly Machine
Seated Shoulder Press Machine
Seated Bilateral DB Overhead Ext.
Smith Machine Squat
DB RDL
Seated Calf Raise Machine
Cable Crunch
T-Bar Row Machine
Machine Preacher Curl
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Seated Leg Extension
Substitution 1
Seated Paused DB Lateral Raise
Flat DB Chest Fly
Seated DB Shoulder Press
Standing Bilateral DB Overhead Ext.
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Decline Crunch
DB Helms Row
DB Preacher Curl
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Split Squat
Substitution 2 Substitution 3
Seated Paused Lateral Raise Machine Standing Paused Lateral Raise Machine
x x
x x
x x
Pendulum Squat Machine Lever Squat Machine
x x
x x
Weighted Feet-Up Crunch x
x x
EZ-Bar Preacher Curl x
x x
x x
Lying Leg Raise x
Smith Machine Split Squat x
 Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Day 1. Week 1. Push A - RJFitness Day 2. Week 1. Pull A - RJFitness Day 3. Week 1. Lower A - RJF itness Day 4. Week 1. Upper A - RJF itness Day 5. Week 1. Lower B - RJFitness Day 6. Week 1 RJFitness Abs
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Chest
1 Flat DB Bench Press 2 7-10 3 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 2 7-10 3 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 3 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 2 5-7 3 3-5m 30° bench angle 1 Hack Squat Machine 2 6-10 3 4-6m Anterior Delt
2 Seated DB Anterior Delt Press 2 5-7 3 3-5m 75° bench angle 2 Seated Unilateral Cable Iliac High Row1 7-10 3 2-3m Use straps 2 Decline Leg Press 2 7-12 3 2-3m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 2 7-10 3 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 1 15-25 3 2-3m Low & narrow foot position Lateral Delt
3 Standing Cable Clavicular (Upper Pec) Un1 8-12 3-2 2-4m 3 Seated Neutral-Grip Pulldown 2 6-10 3 3-5m Use straps 3 Smith Machine Squat 2 5-10 3 3-5m 3 Standing Behind The Back Bilateral Cable2 8-12 2 2-3m Lengthened-Mid Position 3 Seated Leg Curl 2 8-12 3 4-6m Posterior Delt
4 Weighted Dip 2 5-10 3-2 2-4m 4 DB Helms Row 1 8-12 3 2-3m Use straps 4 Lying Leg Curl 2 10-15 3 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 2 10-15 3 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)1 8-12 3-2 3-5m Triceps
5 Standing DB Lateral Raise 2 10-15 2 1.5-2.5m 5 Incline DB Rear Delt Swing 2 10-15 2-1 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 3-2 Pause at top & bottom 5 Incline DB Rear Row 2 6-10 3 3-5m Use straps 5 A1: Standing Calf Raise Machin2 12-15 2 Pause at top & bottom Biceps
6 Supine Incline DB Skullcrusher 2 8-12 2 1.5-2.5m 6 Incline DB Spider Curl 2 8-12 2 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 1 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 2 7-10 3 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
2 10-20 1 1m Lats
7 Seated DB Curl 2 8-12 2-1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Machine Preacher Curl 2 7-10 2 2-3m Traps

Day 1. Week 2. Push A - RJFitness Day 2. Week 2. Pull A - RJFitness Day 3. Week 2. Lower A - RJF itness Day 4. Week 2. Upper A - RJF itness Day 5. Week 2. Lower B - RJFitness Day 6. Week 2. RJFitness Muscle Group - RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Quads
1 Flat DB Bench Press 2 6-8 3-2 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 2 7-10 2 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 2 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 5-7 2 3-5m 30° bench angle 1 Hack Squat Machine 2 6-10 2 4-6m Glutes
2 Seated DB Anterior Delt Press 2 6-8 3-2 3-5m 75° bench angle 2 Seated Unilateral Cable Iliac High Row2 7-10 2 2-3m Use straps 2 Decline Leg Press 3 7-12 2 2-3m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 2 7-10 2 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 1 15-25 2 2-3m Low & narrow foot position Hams
3 Standing Cable Clavicular (Upper Pec) Un2 10-15 2 2-4m 3 Seated Neutral-Grip Pulldown 2 6-10 2 3-5m Use straps 3 Smith Machine Squat 2 5-10 2 3-5m 3 Standing Behind The Back Bilateral Cable3 8-12 1 2-3m Lengthened-Mid Position 3 Seated Leg Curl 3 8-12 2 4-6m Calves
4 Weighted Dip 2 8-12 2 2-4m 4 DB Helms Row 2 8-12 2 2-3m Use straps 4 Lying Leg Curl 3 10-15 2 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 2 10-15 2 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)2 8-12 2-1 3-5m Abs
5 Standing DB Lateral Raise 2 10-15 2-1 1.5-2.5m 5 Incline DB Rear Delt Swing 2 10-15 1 1.5-2.5m 5 A1: Seated Calf Raise Machine 2 12-15 2-1 Pause at top & bottom 5 Incline DB Rear Row 3 6-10 2 3-5m Use straps 5 A1: Standing Calf Raise Machin2 12-15 1 Pause at top & bottom Chest
6 Supine Incline DB Skullcrusher 2 8-12 2-1 1.5-2.5m 6 Incline DB Spider Curl 2 8-12 2-1 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 1-0 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 2 7-10 2 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
2 10-20 0 1m Anterior Delt
7 Seated DB Curl 2 8-12 1 1.5-2.5m 7 Incline DB Curl 1 7-12 2-1 1.5-2.5m 7 Machine Preacher Curl 2 7-10 2-1 2-3m Lateral Delt
Posterior Delt
Day 1. Week 3. Push A - RJFitness Day 2. Week 3. Pull A - RJFitness Day 3. Week 3. Lower A - RJF itness Day 4. Week 3. Upper A - RJF itness Day 5. Week 3. Lower B - RJFitness Day 6. Week 3. RJFitness Triceps
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Biceps
1 Flat DB Bench Press 3 6-8 2 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 2 7-10 1 2-3m Use straps 1 Deficit Barbell SLDL 2 6-10 2-1 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 5-7 1 3-5m 30° bench angle 1 Hack Squat Machine 2 6-10 1 4-6m Lats
2 Seated DB Anterior Delt Press 2 6-8 2 3-5m 75° bench angle 2 Seated Unilateral Cable Iliac High Row2 7-10 1 2-3m Use straps 2 Decline Leg Press 3 7-12 2-1 2-3m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 2 7-10 1 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 2 15-25 1 2-3m Low & narrow foot position Traps
3 Standing Cable Clavicular (Upper Pec) Un2 10-15 1 2-4m 3 Seated Neutral-Grip Pulldown 3 6-10 1 3-5m Use straps 3 Smith Machine Squat 2 5-10 2-1 3-5m 3 Standing Behind The Back Bilateral Cable3 8-12 1-0 2-3m Lengthened-Mid Position 3 Seated Leg Curl 3 8-12 1 4-6m
4 Weighted Dip 2 8-12 1 2-4m 4 DB Helms Row 2 8-12 1 2-3m Use straps 4 Lying Leg Curl 3 10-15 2-1 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 2 10-15 1 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)2 8-12 1 3-5m Ex ercise Substitutions - M esocycle 2 ( 5x /week)
5 Standing DB Lateral Raise 2 10-15 1 1.5-2.5m 5 Incline DB Rear Delt Swing 2 10-15 0 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 1 Pause at top & bottom 5 Incline DB Rear Row 3 6-10 1 3-5m Use straps 5 A1: Standing Calf Raise Machin3 12-15 1 Pause at top & bottom Exercise
6 Supine Incline DB Skullcrusher 2 8-12 1 1.5-2.5m 6 Incline DB Spider Curl 2 8-12 1 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 2 7-10 1 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m Standing DB Arnold Press
7 Seated DB Curl 3 8-12 1-0 1.5-2.5m 7 Incline DB Curl 2 7-12 1 1.5-2.5m 7 Machine Preacher Curl 2 7-10 1 2-3m Incline EZ-Bar Skullcrusher
Smith Machine Squat
Day 1. Week 4. Push A - RJFitness Day 2. Week 4. Pull A - RJFitness Day 3. Week 4. Lower A - RJF itness Day 4. Week 4. Upper A - RJF itness Day 5. Week 4. Lower B - RJFitness Day 6. Week 4. RJFitness DB RDL
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Seated Calf Raise Machine
1 Flat DB Bench Press 3 6-8 1 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 3 7-10 1-0 2-3m Use straps 1 Deficit Barbell SLDL 3 6-10 1 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 5-7 1 3-5m 30° bench angle 1 Hack Squat Machine 3 6-10 1 4-6m Weighted Decline Crunch
2 Seated DB Anterior Delt Press 3 6-8 1 3-5m 75° bench angle 2 Seated Unilateral Cable Iliac High Row2 7-10 1-0 2-3m Use straps 2 Decline Leg Press 3 7-12 1 2-3m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 2 7-10 1-0 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 2 15-25 1-0 2-3m Low & narrow foot position Machine Wide-Grip Pull-Up
3 Standing Cable Clavicular (Upper Pec) Un2 10-15 1-0 2-4m 3 Seated Neutral-Grip Pulldown 3 6-10 1 3-5m Use straps 3 Smith Machine Squat 3 5-10 1 3-5m 3 Standing Behind The Back Bilateral Cable3 8-12 0 2-3m Lengthened-Mid Position 3 Seated Leg Curl 3 8-12 1-0 4-6m Standing DB Lateral Raise
4 Weighted Dip 2 8-12 1-0 2-4m 4 DB Helms Row 2 8-12 1-0 2-3m Use straps 4 Lying Leg Curl 3 10-15 1 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 3 10-15 1 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)3 8-12 0 3-5m Standing EZ-Bar Curl
5 Standing DB Lateral Raise 3 10-15 1-0 1.5-2.5m 5 Incline DB Rear Delt Swing 3 10-15 0 1.5-2.5m 5 A1: Seated Calf Raise Machine 3 12-15 0 Pause at top & bottom 5 Incline DB Rear Row 3 6-10 1 3-5m Use straps 5 A1: Standing Calf Raise Machin3 12-15 0 Pause at top & bottom Lying Leg Curl
6 Supine Incline DB Skullcrusher 2 8-12 1-0 1.5-2.5m 6 Incline DB Spider Curl 3 8-12 1-0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 2 7-10 1 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m Standing Calf Raise Machine
7 Seated DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 1 1.5-2.5m 7 Machine Preacher Curl 2 7-10 1-0 2-3m Hanging Leg Raise
Seated Leg Extension
Day 1. Week 5. Push A - RJFitness Day 2. Week 5. Pull A - RJFitness Day 3. Week 5. Lower A - RJF itness Day 4. Week 5. Upper A - RJF itness Day 5. Week 5. Lower B - RJFitness Day 6. Week 5. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 3 6-8 1-0 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 3 7-10 0 2-3m Use straps 1 Deficit Barbell SLDL 3 6-10 1-0 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 3 5-7 0 3-5m 30° bench angle 1 Hack Squat Machine 3 6-10 1-0 4-6m
2 Seated DB Anterior Delt Press 3 6-8 1-0 3-5m 75° bench angle 2 Seated Unilateral Cable Iliac High Row3 7-10 0 2-3m Use straps 2 Decline Leg Press 3 7-12 1-0 3-5m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 3 7-10 0 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 2 15-25 0 2-3m Low & narrow foot position
3 Standing Cable Clavicular (Upper Pec) Un2 10-15 0 2-4m 3 Seated Neutral-Grip Pulldown 3 6-10 0 3-5m Use straps 3 Smith Machine Squat 3 5-10 1-0 3-5m 3 Standing Behind The Back Bilateral Cable3+1MR 8-12 0 2-3m Lengthened-Mid Position 3 Seated Leg Curl 3+1MR-DS 8-12 0 4-6m
4 Weighted Dip 2 8-12 0 2-4m 4 DB Helms Row 3 8-12 0 2-3m Use straps 4 Lying Leg Curl 3+1MR 10-15 0 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 3 10-15 0 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)3+1MR 8-12 0 3-5m
5 Standing DB Lateral Raise 3 10-15 0 1.5-2.5m 5 Incline DB Rear Delt Swing 3 10-15 0 1.5-2.5m 5 A1: Seated Calf Raise Machine 3+1MR 12-15 0 Pause at top & bottom 5 Incline DB Rear Row 3 6-10 0 3-5m Use straps 5 A1: Standing Calf Raise Machin3+1MR-DS 12-15 0 Pause at top & bottom
6 Supine Incline DB Skullcrusher 3 8-12 0 1.5-2.5m 6 Incline DB Spider Curl 3 8-12 0 1.5-2.5m 6 A2: Cable Crunch 3 Myorep Dropset10-20 0 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 2+1MR 7-10 0 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
3 10-20 0 1m
7 Seated DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 0 1.5-2.5m 7 Machine Preacher Curl 2+1MR 7-10 0 2-3m

Day 1. Week 6. (Deload) - RJFitness Push A - RJFitness Day 2. Week 6. (Deload) - RJFitness Pull A - RJFitness Day 3. Week 6. (Deload) - RJFitness Lower A - RJF itness Day 4. Week 6. (Deload) - RJFitness Upper A - RJF itness Day 5. Week 6. (Deload) - RJFitness Push B - R JFitness Day 6. Week 6. (Deload) - RJFitness RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 4-6 3-5m 1 Half-Kneeling Unilateral Lumbar Lat R 2 7-10 4-6 2-3m Use straps 1 Deficit Barbell SLDL 1 6-10 4-6 3-5m 1 45lb plate deficit ● Use straps 1 Incline DB Bench Press 1 5-7 4-6 3-5m 30° bench angle 1 Hack Squat Machine 2 6-10 4-6 4-6m
2 Seated DB Anterior Delt Press 2 6-8 4-6 3-5m 2 Seated Unilateral Cable Iliac High Row1 7-10 4-6 2-3m Use straps 2 Decline Leg Press 2 7-12 4-6 2-3m Low & narrow foot position 2 Seated Cable Sternal Pec Press / Fly 2 7-10 4-6 3-5m 75° bench angle ● Cable + hands aligned with mid chest 2 Decline Leg Press 1 15-25 4-6 2-3m Low & narrow foot position
3 Standing Cable Clavicular (Upper Pec) Un1 10-15 4-6 2-4m 3 Seated Neutral-Grip Pulldown 2 6-10 4-6 3-5m Use straps 3 Smith Machine Squat 1 5-10 4-6 3-5m 3 Standing Behind The Back Bilateral Cable2 8-12 4-6 2-3m Lengthened-Mid Position 3 Seated Leg Curl 2 8-12 4-6 4-6m
4 Weighted Dip 1 8-12 4-6 2-4m 4 DB Helms Row 1 8-12 4-6 2-3m Use straps 4 Lying Leg Curl 2 10-15 4-6 2-3m 3sec eccentric 4 Seated Unilateral Iliac High Row Variant 0 10-15 4-6 3-5m Different variant than Day 2 Pull A ● Use straps 4 Bilateral Leg Extension (Paused)1 8-12 4-6 3-5m
5 Standing DB Lateral Raise 1 10-15 4-6 1.5-2.5m 5 Incline DB Rear Delt Swing 2 10-15 4-6 1.5-2.5m 5 A1: Seated Calf Raise Machine 1 12-15 4-6 Pause at top & bottom 5 Incline DB Rear Row 2 6-10 4-6 3-5m Use straps 5 A1: Standing Calf Raise Machin1 12-15 4-6 Pause at top & bottom
6 Supine Incline DB Skullcrusher 1 8-12 4-6 1.5-2.5m 6 Incline DB Spider Curl 2 8-12 4-6 1.5-2.5m 6 A2: Cable Crunch 2 Myorep Dropset10-20 4-6 1m Use rope attachment 6 Standing Cable Bilateral Cross-Body Ext 1 7-10 4-6 2-3m Arm aligned with cable ● Abduct 30° from body 6 A2: Hanging Leg Raise OR Jackknives
1 10-20 4-6 1m
7 Seated DB Curl 2 8-12 4-6 1.5-2.5m 7 Incline DB Curl 1 7-12 4-6 1.5-2.5m 7 Machine Preacher Curl 2 7-10 4-6 2-3m

Day 1. Volume - RJFitness Intro. Week 5 Total AccumulatioDay 2. Volume - RJFitness Intro. Week 5 Total Accumulation Day 3. Volume - RJFitness Intro. Week 5 Total Accumulation Day 4. Volume - RJFitness Intro. Week 5 Total Accumulation Day 5. Volume - RJFitness Intro. Week 5 Total Accumulation Day 6. Volume - RJFitness Intro. Week 5 Total Accumulation
Chest 5 7 2 Chest Quads 4 6 2 Chest 4 6 2 Quads 4 9 5
Anterior Delt 4 5.5 1.5 Anterior Delt Glutes 6 9 3 Anterior Delt 2 3 1 Glutes 3 5 2
Lateral Delt 2 3 1 Lateral Delt Hams 4 7 3 Lateral Delt 2 4 2 Hams 2 4 2
Posterior Delt Posterior Delt 5 9 4 Calves 2 4 2 Posterior Delt 2 3 1 Calves 2 4 2
Triceps 5 7 2 Triceps Abs 3 3 0 Triceps 3 4.5 1.5 Abs 2 3 1
Biceps 2 3 1 Biceps 5.5 12 6.5 Biceps 4 6 2
Lats Lats 4.5 9 3.5 Lats 3 4.5 1.5
Traps Traps 3 6 3 Traps 3 4.5 1.5
Direct Volume (1° Movers)
Direct Volume (1° Movers)
Exercise Substitutions - Mesocycle 2 (5x/w eek)
Substitution 1
Seated DB Arnold Press
Incline DB Skullcrusher
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Weighted Pull-Up
Seated DB Lateral Raise
Standing Barbell Curl
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Split Squat
Indirect Volume (2° Movers) Total Equated Volume Week 1
Indirect Volume (2° Movers) Total Equated Volume Week 5
Substitution 2 Substitution 3
x x
x x
Pendulum Squat Machine Lever Squat Machine
x x
x x
Cable Crunch x
x x
Standing Lateral Raise Machine Seated Lateral Raise Machine
x x
x x
x x
Lying Leg Raise x
Smith Machine Split Squat x
Day 1. Week 1. Upper A - RJFitness Day 2. Week 1. Pull A - R JFitness Day 3. Week 1. L ow er A - R JFitness Day 4. Week 1. Upper - RJFitness Day 5. Week 1. Lower B - RJFitness Day 6. Week 1 RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 3 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Barbell SLDL 2 6-9 2-1 3-5m Use straps 1 Incline Smith Machine Bench Press 2 8-12 3 3-5m
2 Seated DB Anterior Delt Press 2 6-8 3 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 1 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 2 8-12 2-1 3-5m Low & narrow foot position 2 T-Bar Row Machine 2 8-12 3 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 2 10-15 3-2 2-4m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● Top-Handles 3 Hack Squat Machine 2 6-9 2-1 3-5m 3 Seated Horizontal Chest Press Machine 2 15-20 3 1.5-2.5m
4 Seated Incline Chest Press Machine 1 8-12 3-2 2-4m 4 Seated Neutral-Grip Pulldown 1 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 2 8-12 1 4 Bilateral Horizontal Row Machine 2 15-20 3 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 1 10-15 2 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A2: Lying Leg Curl 2 8-12 1 2-3m 5 A1: Bilateral Cable Lateral Raise 2 10-15 3-2
6 Standing Double Rope Pushdown 2 8-12 2 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Weighted Jacknives 2 10-20 1-0 1m 6 A2: Bilateral Cable Rear Delt Fly 2 10-15 3-2 1-2m
7 Standing DB Curl 2 8-12 2-1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Cable Crunch 2 Myorep Dropsets 10-20 1-0 1m 7 B1: Standing Cable Straight-Bar Pushdo 2 10-15 3
8 B2: Standing Cable Straight-Bar Curl 2 10-15 3 1-2m
Day 1. Week 2. Push A - RJFitness Day 2. Week 2. Pull A - R JFitness Day 3. Week 2. L ow er A - R JFitness Day 4. Week 2. Upper - RJFitness Day 5. Week 2. Lower B - RJFitness Day 6. Week 2. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 2 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Barbell SLDL 3 6-9 1 3-5m Use straps 1 Incline Smith Machine Bench Press 3 8-12 3-2 3-5m
2 Seated DB Anterior Delt Press 2 6-8 2 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 8-12 1 3-5m Low & narrow foot position 2 T-Bar Row Machine 3 8-12 3-2 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 2 10-15 2-1 2-4m 3 T-Bar Row Machine 2 10-15 3 3-5m Use straps ● High-Grip 3 Hack Squat Machine 2 6-9 1 3-5m 3 Seated Horizontal Chest Press Machine 2 15-20 3-2 1.5-2.5m
4 Seated Incline Chest Press Machine 1 8-12 2-1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 2 8-12 1-0 4 Bilateral Horizontal Row Machine 2 15-20 3-2 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 2 10-15 1 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A2: Lying Leg Curl 2 8-12 1-0 2-3m 5 A1: Bilateral Cable Lateral Raise 3 10-15 2-1
6 Standing Double Rope Pushdown 3 8-12 1 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Weighted Jacknives 2 10-20 0 1m 6 A2: Bilateral Cable Rear Delt Fly 3 10-15 2-1 1-2m
7 Standing DB Curl 2 8-12 1 1.5-2.5m 7 Incline DB Curl 1 7-12 2 1.5-2.5m 7 Cable Crunch 2 Myorep Dropsets 10-20 0 1m 7 B1: Standing Cable Straight-Bar Pushdo 2 10-15 3-2
8 B2: Standing Cable Straight-Bar Curl 2 10-15 3-2 1-2m
Day 1. Week 3. Push A - RJFitness Day 2. Week 3. Pull A - R JFitness Day 3. Week 3. L ow er A - R JFitness Day 4. Week 3. Upper - RJFitness Day 5. Week 3. Lower B - RJFitness Day 6. Week 3. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 2-1 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 3 2-3m Use straps 1 Barbell SLDL 3 6-9 1-0 3-5m Use straps 1 Incline Smith Machine Bench Press 3 8-12 2-1 3-5m
2 Seated DB Anterior Delt Press 3 6-8 2-1 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 8-12 1-0 3-5m Low & narrow foot position 2 T-Bar Row Machine 3 8-12 2-1 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 2 10-15 1 2-4m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Hack Squat Machine 2 6-9 1-0 3-5m 3 Seated Horizontal Chest Press Machine 3 15-20 2-1 1.5-2.5m
4 Seated Incline Chest Press Machine 2 8-12 2-1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 2 8-12 0 4 Bilateral Horizontal Row Machine 3 15-20 2-1 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 2 10-15 1 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 2-1 1.5-2.5m 5 A2: Lying Leg Curl 2 8-12 0 2-3m 5 A1: Bilateral Cable Lateral Raise 3 10-15 1
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 Machine Preacher Curl 2 10-15 2 1.5-2.5m 6 Weighted Jacknives 2 10-20 0 1m 6 A2: Bilateral Cable Rear Delt Fly 3 10-15 1 1-2m
7 Standing DB Curl 2 8-12 1-0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Cable Crunch 2 Myorep Dropsets 10-20 0 1m 7 B1: Standing Cable Straight-Bar Pushdo 3 10-15 2-1
8 B2: Standing Cable Straight-Bar Curl 3 10-15 2-1 1-2m
Day 1. Week 4. Push A - RJFitness Day 2. Week 4. Pull A - R JFitness Day 3. Week 4. L ow er A - R JFitness Day 4. Week 4. Upper - RJFitness Day 5. Week 4. Lower B - RJFitness Day 6. Week 4. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 3 6-8 1 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 3 8-12 3 2-3m Use straps 1 Barbell SLDL 3 6-9 0 3-5m Use straps 1 Incline Smith Machine Bench Press 3 8-12 2-1 3-5m
2 Seated DB Anterior Delt Press 3 6-8 1 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 2 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 8-12 0 3-5m Low & narrow foot position 2 T-Bar Row Machine 4 8-12 2-1 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 2 10-15 1-0 2-4m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Hack Squat Machine 2 6-9 0 3-5m 3 Seated Horizontal Chest Press Machine 4 15-20 2-1 1.5-2.5m
4 Seated Incline Chest Press Machine 2 8-12 1 2-4m 4 Seated Neutral-Grip Pulldown 2 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 3 8-12 0 4 Bilateral Horizontal Row Machine 3 15-20 2-1 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 3 10-15 1-0 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 A2: Lying Leg Curl 3 8-12 0 2-3m 5 A1: Bilateral Cable Lateral Raise 3 10-15 1-0
6 Standing Double Rope Pushdown 3 8-12 1-0 1.5-2.5m 6 Machine Preacher Curl 3 10-15 2 1.5-2.5m 6 Weighted Jacknives 2 10-20 0 1m 6 A2: Bilateral Cable Rear Delt Fly 3 10-15 1-0 1-2m
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Cable Crunch 2 Myorep Dropsets 10-20 0 1m 7 B1: Standing Cable Straight-Bar Pushdo 3 10-15 2-1
8 B2: Standing Cable Straight-Bar Curl 3 10-15 2-1 1-2m
Day 1. Week 5. Push A - RJFitness Day 2. Week 5. Pull A - R JFitness Day 3. Week 5. L ow er A - R JFitness Day 4. Week 5. Upper - RJFitness Day 5. Week 5. Lower B - RJFitness Day 6. Week 5. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 3 6-8 1-0 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 3 8-12 3 2-3m Use straps 1 Barbell SLDL 3 6-9 0 3-5m Use straps 1 Incline Smith Machine Bench Press 4 8-12 1-0 3-5m
2 Seated DB Anterior Delt Press 3 6-8 1-0 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 3 7-10 3 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 3 8-12 0 3-5m Low & narrow foot position 2 T-Bar Row Machine 4 8-12 1-0 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 3 10-15 0 2-3m 3 T-Bar Row Machine 3 10-15 3 3-5m Use straps ● High-Grip 3 Hack Squat Machine 3 6-9 0 3-5m 3 Seated Horizontal Chest Press Machine 4 15-20 1-0 1.5-2.5m
4 Seated Incline Chest Press Machine 2 8-12 1-0 3-5m 4 Seated Neutral-Grip Pulldown 3 8-12 3 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 3 8-12 0 4 Bilateral Horizontal Row Machine 3+1MR 15-20 1-0 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 3+1MR 10-15 0 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 3 10-15 2-1 1.5-2.5m 5 A2: Lying Leg Curl 3 8-12 0 2-3m 5 A1: Bilateral Cable Lateral Raise 4 10-15 0-Failure
6 Standing Double Rope Pushdown 3 8-12 0 1.5-2.5m 6 Machine Preacher Curl 3+1MR-DS 10-15 2 1.5-2.5m 6 Weighted Jacknives 2 10-20 0 1m 6 A2: Bilateral Cable Rear Delt Fly 4 10-15 0-Failure1-2m
7 Standing DB Curl 3 8-12 0 1.5-2.5m 7 Incline DB Curl 2 7-12 2 1.5-2.5m 7 Cable Crunch 3 Myorep Dropsets 10-20 0 1m 7 B1: Standing Cable Straight-Bar Pushdo 4 10-15 1-0
8 B2: Standing Cable Straight-Bar Curl 4 10-15 1-0 1-2m
Day 1. Week 6. (Deload) - RJFitness Push A - RJFitness Day 2. Week 6. (Deload) - RJFitness Pull A - R JFitness Day 3. Week 6. (Deload) - RJFitness L ow er A - R JFitness Day 4. Week 6. (Deload) - RJFitness Upper - RJFitness Day 5. Week 6. (Deload) - RJFitness Lower B - RJFitness Day 6. Week 6. (Deload) - RJFitness RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 6-8 4-6 3-5m 1 Seated Unilateral Cable High Row (Iliac lat) 2 8-12 4-6 2-3m Use straps 1 Barbell SLDL 2 6-9 2-1 3-5m Use straps 1 Incline Smith Machine Bench Press 2 8-12 4-3 3-5m
2 Seated DB Anterior Delt Press 2 6-8 4-6 3-5m 75° bench angle 2 Seated Bilateral Cable Row (Thoracic lat) 1 7-10 4-6 2-3m Use straps ● EZ-Bar attachment + D-Handles 2 Decline Leg Press 2 8-12 2-1 3-5m Low & narrow foot position 2 T-Bar Row Machine 2 8-12 4-3 3-5m Use straps ● High-Grip
3 Standing Cable Fly (high-low) 1 10-15 4-6 2-4m 3 T-Bar Row Machine 2 10-15 4-6 3-5m Use straps ● High-Grip 3 Hack Squat Machine 1 6-9 2-1 3-5m 3 Seated Horizontal Chest Press Machine 1 15-20 4-3 1.5-2.5m
4 Seated Incline Chest Press Machine 1 8-12 4-6 2-4m 4 Seated Neutral-Grip Pulldown 1 8-12 4-6 2-3m Use straps ● 2-3sec eccentric ● Greater lean 4 A1: Seated Bilateral Leg Extension 1 8-12 1 4 Bilateral Horizontal Row Machine 1 15-20 4-3 2-3m Use straps ● Neutral-Grip
5 Standing Unilateral Cable Lateral Raise 1 10-15 4-6 1.5-2.5m Lengthened Position (Attachment set close to hand) 5 Standing Unilateral Cable Rear Delt Fly 2 10-15 4-6 1.5-2.5m 5 A2: Lying Leg Curl 1 8-12 1 2-3m 5 A1: Bilateral Cable Lateral Raise 2 10-15 3-2
6 Standing Double Rope Pushdown 2 8-12 4-6 1.5-2.5m 6 Machine Preacher Curl 2 10-15 4-6 1.5-2.5m 6 Weighted Jacknives 2 10-20 1-0 1m 6 A2: Bilateral Cable Rear Delt Fly 2 10-15 3-2 1-2m
7 Standing DB Curl 2 8-12 4-6 1.5-2.5m 7 Incline DB Curl 1 7-12 4-6 1.5-2.5m 7 Cable Crunch 0 10-20 1-0 1m 7 B1: Standing Cable Straight-Bar Pushdo 1 10-15 4-3
8 B2: Standing Cable Straight-Bar Curl 1 10-15 4-3 1-2m
Day 1. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 3. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 2. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 4. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 5. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 6. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation
Chest Chest Quads Chest Quads
Anterior Delt Anterior Delt Glutes Anterior Delt Glutes
Lateral Delt Lateral Delt Hams Lateral Delt Hams
Posterior Delt Posterior Delt Calves Posterior Delt Calves
Triceps Triceps Abs Triceps Abs
Biceps Biceps Biceps
Lats Lats Lats
Traps Traps Traps
Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 1
Quads Volume will be updated March 4, 2022
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps

Muscle Group - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 5
Quads Volume will be updated March 4, 2022
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps

Ex ercise Substitutions - Mesocycle 1 ( 4x /week)

Exercise
Standing DB Lateral Raise
Flat EZ-Bar Skullcrusher
Standing DB Lateral Raise
Smith Machine Squat
BB SLDL
Seated Calf Raise Machine
Weighted Decline Crunch
T-Bar Row Machine
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Substitution 1
Seated DB Lateral Raise
Flat DB Skullcrusher
Seated DB Lateral Raise
Hack Squat Machine
DB RDL
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
DB Helms Row
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
Substitution 2 Substitution 3
Standing Lateral Raise Machine Seated Lateral Raise Machine
x x
x x
Pendulum Squat Machine Lever Squat Machine
x x
x x
x x
x x
x x
x x
Lying Leg Raise x
 Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Day 1. Week 1. Upper A - RJFitness Day 2. Week 1. Pull A - RJFitness Day 3. Week 1. Lower A - RJF itness Day 4. Week 1. Upper - RJFitness Day 5. Week 1. Lower B - RJFitness Day 6. Week 1 - RJFitness RJFitness Abs
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Chest
Mesocycle 2 will be updated March 4, 2022 Mesocycle 2 will be updated March 4, 2022 Mesocycle 2 will be updated March 4, 2022 Mesocycle 2 will be updated March 4, 2022 Mesocycle 2 will be updated March 4, 2022 Mesocycle 2 will be updated March 4, 2022 Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps

Day 1. Week 2. Upper A - RJFitness Day 2. Week 2. Pull A - RJFitness Day 3. Week 2. Lower A - RJF itness Day 4. Week 2. Upper - RJFitness Day 5. Week 2. Lower B - RJFitness Day 6. Week 2. RJFitness Muscle Group - RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Day 1. Week 3. Upper A - RJFitness Day 2. Week 3. Pull A - RJFitness Day 3. Week 3. Lower A - RJF itness Day 4. Week 3. Upper - RJFitness Day 5. Week 3. Lower B - RJFitness Day 6. Week 3. RJFitness Triceps
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Biceps
Lats
Traps

Ex ercise Substitutions - Mesocycle 2 ( 4x /week)

Exercise
Standing DB Lateral Raise
Smith Machine Squat
BB SLDL
Day 1. Week 4. Upper A - RJFitness Day 2. Week 4. Pull A - RJFitness Day 3. Week 4. Lower A - RJF itness Day 4. Week 4. Upper - RJFitness Day 5. Week 4. Lower B - RJFitness Day 6. Week 4. RJFitness Seated Calf Raise Machine
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Weighted Decline Crunch
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Barbell Row

Day 1. Week 5. Upper A - RJFitness Day 2. Week 5. Pull A - RJFitness Day 3. Week 5. Lower A - RJF itness Day 4. Week 5. Upper - RJFitness Day 5. Week 5. Lower B - RJFitness Day 6. Week 5. RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness

Day 1. Week 6. (Deload) - RJFitness Upper A - RJFitness Day 2. Week 6. (Deload) - RJFitness Pull A - RJFitness Day 3. Week 6. (Deload) - RJFitness Lower A - RJF itness Day 4. Week 6. (Deload) - RJFitness Upper - RJFitness Day 5. Week 6. (Deload) - RJFitness Lower B - RJFitness Day 6. Week 6. (Deload) - RJFitness RJFitness
Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness Load & Reps Used ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness

Day 1. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulatio Day 3. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 2. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 4. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 5. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation Day 6. Volume - RJFitness Intro. Week 2 Week 3 Week 4 Week 5 Deload Total Accumulation
Chest Chest Quads Chest Quads
Anterior Delt Anterior Delt Glutes Anterior Delt Glutes
Lateral Delt Lateral Delt Hams Lateral Delt Hams
Posterior Delt Posterior Delt Calves Posterior Delt Calves
Triceps Triceps Abs Triceps Abs
Biceps Biceps Biceps
Lats Lats Lats
Traps Traps Traps
Direct Volume (1° Movers)
Direct Volume (1° Movers)
Exercise Substitutions - Mesocycle 2 (4x/w eek)
Substitution 1
Seated DB Lateral Raise
Hack Squat Machine
DB RDL
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
Smith Machine Barbell Row
Indirect Volume (2° Movers) Total Equated Volume Week 1
Indirect Volume (2° Movers) Total Equated Volume Week 5
Substitution 2 Substitution 3
Standing Lateral Raise Machine Seated Lateral Raise Machine
Pendulum Squat Machine Lever Squat Machine
x x
x x
x x
x x
x x
Lying Leg Raise x
x x