Session 1 Session 2 Session 3 Session 4 Session 5

Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x12, 1x10, 1x8 2x8, 1x6 3x10
*work to 2RIR each set *work to 2RIR each set *work to 2RIR each set *2 RIR Each set *2RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8 3x10 1x12, 1x10, 1x8 2x20
2 sets at 2RIR
*work to 2 RIR each set * 2RIR each set *work to 2RIR each set *3RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
3x8 3x8L, 8R 3x8 2x20 3x12
* 2 RIR each set *2 RIR each set *2RIR each set *3RIR each set *2RIR each set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
3x10 3x6 3x8 2x12
3x8L, 8R
* 2 RIR each set *2 RIR each set *2RIR each set *2 RIR each set
*2RIR each set

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x15 2x16 3x12 3x12
*2 RIR each set *2 RIR each set *2RIR each set *2RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
3x12 3x10 3x12
*2 RIR each set, 12 L, 12 R *1RIR each set *2RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

3x12 3x12
*2 RIR each set *2RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x16
70 Reps for time 3min for max reps 4x10
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x15 2 RIR each set 4x15 2 RIR each set 4x15L, 15R 2 RIR each set
 Session 6 Session 7 Session 8 Session 9 Session 10
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x8, 2x6, 1x5 3x10
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *2 RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8 3x10 1x12, 1x10, 1x8 2x20
2 sets at 1RIR
*work to 1 RIR each set * 1RIR each set *work to 1RIR each set *2RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
3x8 3x10L, 10R 1x10, 2x8 2x20 3x12
* 1 RIR each set *2 RIR each set *2RIR each set *2RIR each set *1RIR each set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
2x10, 1x8 1x8,2x6 3x8 2x12
3x9L, 9R
* 2 RIR each set *2 RIR each set *1RIR each set *1 RIR each set
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x15 2x18 1x12, 2x10 3x12
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
3x12 4x8 3x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

3x12 3x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x18
130 Reps for time 4min for max reps 4x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x15 1 RIR each set 4x15 1 RIR each set 4x17L, 17R 2 RIR each set
 Session 11 Session 12 Session 13 Session 14 Session 15
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8, 1x6 1x12, 1x10, 1x8, 1x6 1x12, 1x10, 1x8, 1x6 1x8, 2x6, 1x5 3x12
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *1RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8, 1x6 3x12 1x12, 1x10, 1x8, 1x6 2x20
2 sets max rep
*work to 1 RIR each set * 1RIR each set *work to 1RIR each set *1RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
4x8 4x8L, 8R 1x10, 2x8, 1x6 2x20 3x12
* 1 RIR each set *2 RIR each set *2RIR each set *1RIR each set *AHAP on last set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
2x10, 1x8, 1x6 1x8,2x6, 1x5 3x12 2x12
4x8L, 8R
* 2 RIR each set *1 RIR each set *1RIR each set *AHAP on all sets
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x17 3x15 1x12, 2x10, 1x8 4x10
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
4x12 4x10 4x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

4x12 4x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x20
150 Reps for time 5min for max reps 5x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x17 1 RIR each set 4x17 1 RIR each set 4x17L, 17R 1 RIR each set
 Session 16 Session 17 Session 18 Session 19 Session 20
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
2x8, 1x6 2x8, 1x6 2x8, 1x6 2x6, 1x5, 1x3 3x6
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *1RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
2x8, 1x6 3x12 2x8, 1x6 2x20
1 sets max rep
*work to 1RIR each set * 1RIR each set *work to 1RIR each set *1RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
2x8 3x6L, 6R 2x8, 2x6 2x20 3x10
* 1 RIR each set *2 RIR each set *2RIR each set *1RIR each set *AHAP on last set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
1x8, 2x6 2x6, 1x5 3x6 2x12
3x8L, 8R
* 2 RIR each set *1 RIR each set *1RIR each set *AHAP on all sets
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x17 3x15 2x10, 1x8, 1x6 3x8
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
4x12 4x10 4x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

4x12 4x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x20
150 Reps for time 5min for max reps 5x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x17 1 RIR each set 4x17 1 RIR each set 4x17L, 17R 1 RIR each set
Part Two
 Session 21 Session 22 Session 23 Session 24 Session 25
Seated Dumbbell Press Back Squat Incline Bench Press Trap Bar Deadlift Bench Press
1x12, 1x10, 1x8, 1x7 1x12, 1x10, 1x8, 1x7 1x12, 1x10, 1x8, 1x7 6 Every 2min on the min for 12min 8 Every 2min on the min for 10min
*2RIR *2RIR *2RIR *2RIR *2RIR

Seated Cable Row Machine Hamstring Curl Wide Grip Lat Pull Down Front Squat Banded Pull Ups
3x15 3x10 1x12, 1x10, 1x8 3x8 3 Sets at 2RIR
*2RIR *2RIR *AHAP on last set *2RIR *band anchored from ground

Viking Press Leg Press DB Bench Press Machine Hamstring Curl Machine Chest Press
3x8L, 8R 3x12 3x15 3x12 3x15
*2RIR *2RIR *2RIR *2RIR *2RIR
Single Arm Bench Supported DB
Stiff Leg DB Deadlift Single Leg Press Bent Over Barbell Row
Chin Ups Row
4x8 3x10L, 10R 3x10
2 sets at 2RIR 3x9L, 9R
*2RIR *2RIR each set *2RIR
*2RIR

Standing Lateral DB Fly Ez Bar Skull Crusher Seated Dumbbell Shoulder Press
Machine Leg Extension
50 Reps 3x12 3x10L, 10R 1RIR
*40 Reps for time moderately heavy
*as fast as possible *2RIR *single arm alternating

Ez Curls Alt Dumbbell Hammer Curl Cable Triceps Push Down

3x15 3min for max reps 4x12
*2RIR Male 35lbs DB, Female 25lbs *1RIR each set

Cable Biceps Curl

Bodyweight Dips
4x12
3 sets at 2RIR
*1RIR each set

Single Leg Calf Raise

V Ups Sit Ups GHD Sit Ups
4x15
12 EMOM for 5min 2 min for max reps *50 reps as fast as possible
* 2 RIR each set

Rear Delt DB Fly Banded Rear Delt Fly 50 Bodyweight Calf Raises
*50 reps for time 4x15 2 RIR each set *as fast as possible
 Session 26 Session 27 Session 28 Session 29 Session 30
Seated Dumbbell Press Back Squat Incline Bench Press Trap Bar Deadlift Bench Press
1x12, 1x10, 1x8, 1x7 1x12, 1x10, 1x8, 1x7 1x12, 1x10, 1x8, 1x7 6 Every 2min on the min for 14min 8 Every 2min on the min for 12min
*1RIR *1RIR *1RIR *2RIR *2RIR

Seated Cable Row Machine Hamstring Curl Wide Grip Lat Pull Down Front Squat Banded Pull Ups
3x15 4x8 1x12, 1x10, 1x8, 1x6 3x8 3 Sets at 1RIR
*1RIR *2RIR *AHAP on last set *1RIR *band anchored from ground

Viking Press Leg Press DB Bench Press Machine Hamstring Curl Machine Chest Press
3x8L, 8R 3x12 3x15 3x12 3x15
*1RIR *1RIR *1RIR *2RIR *1RIR
Single Arm Bench Supported DB
Stiff Leg DB Deadlift Single Leg Press Bent Over Barbell Row
Chin Ups Row
4x8 3x9L, 9R 3x9
3 sets at 2RIR 3x9L, 9R
*2RIR, beat last week *2RIR each set *2RIR
*1RIR

Standing Lateral DB Fly Machine Leg Extension Ez Bar Skull Crusher Seated Dumbbell Shoulder Press
50 Reps *50 Reps for time moderately 3x12 3x9L, 9R 1RIR
*as fast as possible, beat last week heavy, beat last week *1RIR *single arm alternating

Alt Dumbbell Hammer Curl

Ez Curls Cable Triceps Push Down
3min for max reps
3x15 4x12
Male 35lbs DB, Female 25lbs
*1RIR *AHAP on last
*beat last week

Bodyweight Dips Cable Biceps Curl

3 sets at 1RIR 4x12
*beat last week *AHAP on last

Single Leg Calf Raise GHD Sit Ups

V Ups Sit Ups
4x15 *50 reps as fast as possible, beat
12 EMOM for 6min 3 min for max reps
* 1 RIR each set last week

Rear Delt DB Fly Banded Rear Delt Fly 50 Bodyweight Calf Raises
*50 reps for time, beat last week 4x15 1 RIR each set *as fast as possible, beat last week
 Session 31 Session 32 Session 33 Session 34 Session 35
Seated Dumbbell Press Back Squat Incline Bench Press Trap Bar Deadlift Bench Press
1x11, 1x9, 1x7, 1x6 1x11, 1x9, 1x7, 1x6 1x11, 1x9, 1x7, 1x6 6 Every 2min on the min for 14min 8 Every 2min on the min for 12min
*AHAP on last *AHAP on last *AHAP on last *1RIR *1RIR

Seated Cable Row Machine Hamstring Curl Wide Grip Lat Pull Down Front Squat Banded Pull Ups
3x15 4x8 1x11, 1x9, 1x7, 1x6 3x8 3 Sets at max effort
*AHAP all sets *1RIR *AHAP on last *AHAP on last *band anchored from ground

Viking Press Leg Press DB Bench Press Machine Hamstring Curl Machine Chest Press
3x8L, 8R 3x12 3x15 3x12 3x15
*AHAP on last *AHAP on last *AHAP on last *1RIR *AHAP on last
Single Arm Bench Supported DB
Chin Ups Stiff Leg DB Deadlift Single Leg Press Bent Over Barbell Row
Row
3 sets at 1RIR 4x8 3x9L, 9R 3x9
3x9L, 9R
*beat last week *1RIR, beat last week *1RIR each set *1RIR
*AHAP on last

Standing Lateral DB Fly Ez Bar Skull Crusher Seated Dumbbell Shoulder Press
Machine Leg Extension
60 Reps 3x12 3x9L, 9R AHAP on last
*60 Reps for time moderately heavy
*as fast as possible *AHAP on last *single arm alternating

Ez Curls Alt Dumbbell Hammer Curl Cable Triceps Push Down

3x15 4min for max reps 4x12
*AHAP on all sets Male 35lbs DB, Female 25lbs *AHAP on last, beat last week

Bodyweight Dips Cable Biceps Curl

3 sets at 1RIR 4x12
*on last set max rep *AHAP on last, beat last week

Single Leg Calf Raise

V Ups Sit Ups GHD Sit Ups
4x15
14 EMOM for 6min 4 min for max reps *60 reps as fast as possible
* AHAP on last

Rear Delt DB Fly Banded Rear Delt Fly 60 Bodyweight Calf Raises
*50 reps for time, beat last week 4x15 AHAP each set *as fast as possible
 Session 36 Session 37 Session 38 Session 39 Session 40
Seated Dumbbell Press Back Squat Incline Bench Press Trap Bar Deadlift Bench Press
3x6 3x6 3x6 6 Every 2min on the min for 8min 8 Every 2min on the min for 8min
*AHAP on last *AHAP on last *AHAP on last set *1RIR *1RIR

Seated Cable Row Machine Hamstring Curl Wide Grip Lat Pull Down Front Squat Banded Pull Ups
3x10 4x8 1x11, 1x9, 1x7 3x6 2 Sets at max effort
*AHAP last set *1RIR *AHAP on last *AHAP on last *band anchored from ground

Viking Press Leg Press DB Bench Press Machine Hamstring Curl Machine Chest Press
3x8L, 8R 2x12 3x15 3x12 3x15
*AHAP on last *AHAP on last *AHAP on last *1RIR *AHAP on last
Single Arm Bench Supported DB
Chin Ups Stiff Leg DB Deadlift Single Leg Press Bent Over Barbell Row
Row
2 sets at 1RIR 3x8 3x7L, 7R 3x7
3x6L, 6R
*beat last week *1RIR, beat last week *1RIR each set *1RIR
*AHAP on last

Standing Lateral DB Fly Ez Bar Skull Crusher Seated Dumbbell Shoulder Press
Machine Leg Extension
60 Reps 3x12 3x9L, 9R AHAP on last
*50 Reps for time moderately heavy
*as fast as possible *AHAP on last *single arm alternating

Ez Curls Alt Dumbbell Hammer Curl Cable Triceps Push Down

3x15 4min for max reps 4x12
*AHAP on all sets Male 35lbs DB, Female 25lbs *AHAP on last, beat last week

Bodyweight Dips Cable Biceps Curl

3 sets at 1RIR 4x12
*on last set max rep *AHAP on last, beat last week

Single Leg Calf Raise

V Ups Sit Ups GHD Sit Ups
4x15
14 EMOM for 6min 4 min for max reps *60 reps as fast as possible
* AHAP on last

Rear Delt DB Fly Banded Rear Delt Fly 60 Bodyweight Calf Raises
*50 reps for time, beat last week 4x15 AHAP each set *as fast as possible
Part Three
 Session 41 Session 42 Session 43 Session 44 Session 45
Back Squat Deadlift
Seated Dumbbell Arnold Press Weighted Dips DB Bench Press
Work to 7RM, rest 3min then, Work to 7RM, rest 3min then,
1x12, 1x10, 1x8 1x11, 1x9, 1x7, 1x6 1x12, 1x10, 1x8
1x12 AHAP, rest 45 sec then, 30 reps as fast as possible at 70% of
*AHAP on last set *AHAP on last *AHAP on last set
1x14 AHAP 7RM
Chin Ups
Bent Over Barbell Row Machine Hamstring Curl Front Squat
Wide Grip Lat Pull Down 2 Max Rep Sets
3x10 4x15 3x8
10 EMOM for 5min *at the end of second set 5 slow
*moderately heavy on all *2RIR *work to AHAP on last set
negatives jump up and lower
Leg Press Incline DB Bench Press Machine Chest Press
3 Rds Max Rep Single Leg Machine
3 Rds Max Rep Strict Press 1x14, 1x12, 1x10 1x14, 1x12, 1x10 3x15
Hamstring Curl
*AHAP on last *AHAP on last *AHAP on last set
Single Arm Bench Supported DB
T Bar Row
3Rds Max Rep Stiff Leg Deadlift Row
3 Rds Max Rep Wide Grip Pull Up 3 Rds Max Rep Single Leg Press 3x15
225/155lbs 3x15L, 15R
*AHAP on last set
*AHAP on last

Cable Lateral Fly Machine Shoulder Press

3 Rds Machine Leg Extension 3 Rds Max Rep Ez Bar Skull Crusher
8 EMOM for 6min 3x17
*moderately heavy *moderately heavy
*moderately heavy *AHAP on last set

3 Rds Ez Curls 3 Rds Max Rep Alt Dumbbell 3 Rds Max Rep Cable Triceps Push
*moderate weight Hammer Curl 30/20lbs each DB Down

3 Rds Max Rep Alt DB Hammer

3 Rds Narrow Width Push Ups
Curls

50 Reps Decline Situps Single Leg Calf Raise Leg Raises AB Wheel Rollout
*as fast as possible 2x20 Moderately Heavy 4 min for max reps *3min max reps

Calf Raises 1.5 reps

Rear Delt DB Fly Banded Rear Delt Fly
3x12
4x8 Heavy 4x15 AHAP each set
*each rep half rep and then full rep
 Session 46 Session 47 Session 48 Session 49 Session 50
Back Squat Deadlift
Seated Dumbbell Arnold Press Weighted Dips DB Bench Press
Work to 6RM, rest 3min then, Work to 6RM, rest 3min then,
1x12, 1x10, 1x8 1x11, 1x9, 1x7, 1x6 1x12, 1x10, 1x8
1x10 AHAP, rest 45 sec then, 30 reps as fast as possible at 70% of
*beat last week *beat last week on 1x6 *beat last week on 1x8
1x12 AHAP 6RM
Chin Ups
Bent Over Barbell Row Machine Hamstring Curl Front Squat
Wide Grip Lat Pull Down 2 Max Rep Sets
3x10 4x15 3x8
10 EMOM for 6min *at the end of second set 5 slow
*beat last week *1RIR *work to AHAP on last set
negatives jump up and lower
3 Rds Max Rep Strict Press Leg Press Incline DB Bench Press 3 Rds Max Rep Single Leg Machine Machine Chest Press
*each rd one more rep, than last 1x14, 1x12, 1x10 1x14, 1x12, 1x10 Hamstring Curl 3x14
week *beat last week on 1x10 *beat last week on 1x10 *add 5/10 lbs from last week *AHAP on last set
Single Arm Bench Supported DB
3 Rds Max Rep Wide Grip Pull Up T Bar Row
3 Rds Max Rep Stiff Leg Deadlift Row 3 Rds Max Rep Single Leg Press
*each rd one more rep, than last 3x14
235/165lbs 3x15L, 15R *add 5/10 lbs from last week
week *AHAP on last set
*60 sec of rest between sets

Cable Lateral Fly Machine Shoulder Press

3 Rds Machine Leg Extension 3 Rds Max Rep Ez Bar Skull Crusher
8 EMOM for 7min 3x18
*10-20lbs heavier than last week *add 5/10 lbs from last week
*moderately heavy *AHAP on last set

3 Rds Max Rep Alt Dumbbell 3 Rds Max Rep Cable Triceps Push
3 Rds Ez Curls
Hammer Curl 30/20lbs each DB Down
*add 5/10lbs to last weeks weight
*at least one more rep each round *5/10 lbs heavier than last week

3 Rds Max Rep Alt DB Hammer

3 Rds Narrow Width Push Ups
Curls
*each rd one more rep, than last
*at least one more rep than last
week
week each round

50 Reps Decline Situps Single Leg Calf Raise Leg Raises AB Wheel Rollout
*as fast as possible 3x17 Moderately Heavy 5 min for max reps *4min max reps

Calf Raises 1.5 reps

Rear Delt DB Fly Banded Rear Delt Fly
3x14
4x8 Heavy 4x15 AHAP each set
*each rep half rep and then full rep
 Session 51 Session 52 Session 53 Session 54 Session 55
Back Squat Deadlift
Seated Dumbbell Arnold Press Weighted Dips DB Bench Press
Work to 5RM, rest 3min then, Work to 5RM, rest 3min then,
1x12, 1x10, 1x8 1x11, 1x9, 1x7, 1x6 1x12, 1x10, 1x8
1x9 AHAP, rest 45 sec then, 30 reps as fast as possible at 70% of
*beat last week *beat last week on 1x6 *beat last week on 1x8
1x11 AHAP 5RM
Chin Ups
Bent Over Barbell Row Machine Hamstring Curl Front Squat
Wide Grip Lat Pull Down 3 Max Rep Sets
3x10 4x15 3x8
9 EMOM for 7min *at the end of second set 5 slow
*beat last week *AHAP on last *work to AHAP on last set
negatives jump up and lower
3 Rds Max Rep Strict Press Leg Press Incline DB Bench Press 3 Rds Max Rep Single Leg Machine Machine Chest Press
*each rd one more rep, than last 1x14, 1x12, 1x10 1x14, 1x12, 1x10 Hamstring Curl 3x12
week *beat last week on 1x10 *beat last week on 1x10 *add 5/10 lbs from last week *AHAP on last set
Single Arm Bench Supported DB
3 Rds Max Rep Wide Grip Pull Up T Bar Row
3 Rds Max Rep Stiff Leg Deadlift Row 3 Rds Max Rep Single Leg Press
*each rd one more rep, than last 3x12
245/175lbs 3x15L, 15R *add 5/10 lbs from last week
week *AHAP on last set
*45 sec of rest between sets

Cable Lateral Fly Machine Shoulder Press

3 Rds Machine Leg Extension 3 Rds Max Rep Ez Bar Skull Crusher
7 EMOM for 8min 3x19
*10-20lbs heavier than last week *add 5/10 lbs from last week
*moderately heavy *AHAP on last set

3 Rds Max Rep Alt Dumbbell 3 Rds Max Rep Cable Triceps Push
3 Rds Ez Curls
Hammer Curl 30/20lbs each DB Down
*add 5/10lbs to last weeks weight
*at least one more rep each round *5/10 lbs heavier than last week

3 Rds Max Rep Alt DB Hammer

3 Rds Narrow Width Push Ups
Curls
*each rd one more rep, than last
*at least one more rep than last
week
week each round

50 Reps Decline Situps Single Leg Calf Raise Leg Raises AB Wheel Rollout
*as fast as possible 3x19 Moderately Heavy 5 min for max reps *5min max reps

Calf Raises 1.5 reps

Rear Delt DB Fly Banded Rear Delt Fly
3x15
4x8 Heavy 4x15 AHAP each set
*each rep half rep and then full rep
 Session 56 Session 57 Session 58 Session 59 Session 60
Back Squat Deadlift
Seated Dumbbell Arnold Press Weighted Dips DB Bench Press
Work to 4RM, rest 3min then, Work to 4RM, rest 3min then,
1x12, 1x9, 1x7 1x10, 1x8, 1x6, 1x5 1x11, 1x9, 1x7
1x8 AHAP, rest 45 sec then, 30 reps as fast as possible at 70% of
*AHAP on last set *AHAP on 1x5 *AHAP on 1x7
1x10 AHAP 4RM
Chin Ups
Bent Over Barbell Row Machine Hamstring Curl Front Squat
Wide Grip Lat Pull Down 3 Max Rep Sets
3x7 4x15 3x6
7 EMOM for 7min *at the end of second set 5 slow
*AHAP on last set *AHAP on last *work to AHAP on last set
negatives jump up and lower
3 Rds Max Rep Strict Press Leg Press Incline DB Bench Press 3 Rds Max Rep Single Leg Machine Machine Chest Press
*each rd one more rep, than last 1x14, 1x12, 1x10 1x12, 1x11, 1x9 Hamstring Curl 3x10
week *beat last week on 1x10 *AHAP on 1x9 *add 5/10 lbs from last week *AHAP on last set
Single Arm Bench Supported DB
3 Rds Max Rep Wide Grip Pull Up T Bar Row
3 Rds Max Rep Stiff Leg Deadlift Row 3 Rds Max Rep Single Leg Press
*each rd one more rep, than last 3x10
255/185lbs 3x15L, 15R *add 5/10 lbs from last week
week *AHAP on last set
*30 sec of rest between sets

Cable Lateral Fly Machine Shoulder Press

3 Rds Machine Leg Extension 3 Rds Max Rep Ez Bar Skull Crusher
6 EMOM for 7min 3x20
*10-20lbs heavier than last week *add 5/10 lbs from last week
*moderately heavy *AHAP on last set

3 Rds Max Rep Alt Dumbbell 3 Rds Max Rep Cable Triceps Push
3 Rds Ez Curls
Hammer Curl 30/20lbs each DB Down
*add 5/10lbs to last weeks weight
*at least one more rep each round *5/10 lbs heavier than last week

3 Rds Max Rep Alt DB Hammer

3 Rds Narrow Width Push Ups
Curls
*each rd one more rep, than last
*at least one more rep than last
week
week each round

50 Reps Decline Situps Single Leg Calf Raise Leg Raises AB Wheel Rollout
*as fast as possible 3x20 Moderately Heavy 5 min for max reps *5min max reps

Calf Raises 1.5 reps

Rear Delt DB Fly Banded Rear Delt Fly
3x15
4x8 Heavy 4x15 AHAP each set
*each rep half rep and then full rep