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LOWER UPPER LOWER

Monday Tuesday Wednesday
Exercise Sets x reps Exercise Sets x reps Exercise
Low bar squats 4x5 Bench press 4x5 Conventional DLs
Sumo DLs 3 x 10 Chin ups 4x5 Front squats
Lunges or BSS 3 x 12 each leg DB shoulder press 3 x 12 Barbell hip thrust
Leg curls 3x6 Barbell row 3 x 10 Leg extensions
Standing calf raises 4 x 12 Dips 3 x 12 Seated calf raises
Leg raises 3 x AMRAP Facepulls 3 x 12 Cable crunches

PL stats Sets / week PPL stats

Mid/lower chest 11 Mid/lower chest
Upper chest 10 Upper chest
Anterior deltoids 30 Anterior deltoids
Triceps 33 Triceps
Lateral deltoids 18 Lateral deltoids
Lats 21 Lats
Traps/Rhomboids 40 Traps/Rhomboids
Upper traps 13 Upper traps
Rear deltoids 30 Rear deltoids
Biceps 27 Biceps
Quads 20 Quads
Glutes 30 Glutes
Hamstrings 19 Hamstrings
Calves 12 Calves

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LOWER UPPER LOWER UPPER

Wednesday Thursday Friday Saturday
Sets x reps Exercise Sets x reps Exercise Sets x reps Exercise
4x5 Bench press 4 x 12 High bar squats 4x8 Pendlay row
3 x 12 Pull ups 4 x AMRAP Snatch grip DLs 3 x 12 Incline BB BP
3 x 10 BB overhead press 3 x 5 Single leg press 3x8 BB overhead press
3 x 15 Seated cable row 3 x 12 Leg curls 3 x 12 NG pulls ups
4x8 Incline DB press 3 x 12 Standing calf raise 4 x 6 CGBP
3 x 12 Rear delt lat raises 3 x 12 Cable twists 3 x 12 Rear delt raises

Sets / week Difference

10 1
10 0
20 10
26 7
18 0
20 1
33 7
13 0
26 4
32 -5
16 4
20 10
16 3
8 4

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UPPER MISC
Saturday Sunday
Sets x reps Exercise Sets x reps
4x8 Bicep curl 3x8
4x8 Skullcrusher 3 x 12
3x8 Lateral raise 3 x 12
3 x AMRAP Hammer curls 3 x 12
3 x 15 Shrugs 3 x 15
3 x 15

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