Week 1 Week 2 Week 3 Week 4

Day 1: Upper 1 Day 1: Upper 1 Day 1: Upper 1 Day 1: Upper 1

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
assess your active range of
Vertical motion for lats and line up Vertical Vertical Vertical
Lat the cable appropriately. pull Lat Lat Lat
Pulldown 3 12 90s 8,9,10 elbows down into the sides of Pulldown 3 12 90s 8,9,10 Pulldown 4 12 90s 7,8,9,10 Pulldown 4 12 90s 7,8,9,10
(chest the hips. arms should be (chest (chest (chest
supported) relatively narrow to the supported) supported) supported)
body.
a slight arch in the upper
back will line up the fibers of
DB Low the lower and mid pecs best. DB Low DB Low DB Low
Incline 3 12 90s 8,9,10 arms should be relatively Incline 3 12 90s 8,9,10 Incline 4 12 90s 7,8,9,10 Incline 4 12 90s 7,8,9,10
Bench narrow to the body. do not Bench Bench Bench
fully lock the ellbows. aim to
press above the sternum.
make sure the arms are
Rear Delt starting around ear-level at Rear Delt Rear Delt Rear Delt
High-Low 3 12 90s 8,9,10 the top and row down past High-Low 3 12 90s 8,9,10 High-Low 4 12 90s 7,8,9,10 High-Low 4 12 90s 7,8,9,10
Row the plane of the body, as far Row Row Row
back as you can.
Anterior Anterior Anterior Anterior
keep the arms slightly away
Delt Delt Delt Delt
3 12 90s 8,9,10 from the torso and press 3 12 90s 8,9,10 4 12 90s 8,9,10 4 12 90s 8,9,10
Incline Incline Incline Incline
toward the nose.
Press Press Press Press
line up the cables so that the
Facing Facing Facing Facing
line of pull goes directly
Away 4 12 90s 7,8,9,10 Away 4 12 90s 7,8,9,10 Away 4 12 90s 7,8,9,10 Away 4 12 90s 7,8,9,10
paralell to the hinge joint at
Biceps Curl Biceps Curl Biceps Curl Biceps Curl
the elbow.
Cross line up the cables so that the Cross Cross Cross
Cable line of pull goes directly Cable Cable Cable
4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Triceps paralell to the hinge joint at Triceps Triceps Triceps
Extension the elbow. Extension Extension Extension
raise the DB's in the
DB Lateral DB Lateral DB Lateral DB Lateral
4 12 90s 7,8,9,10 scapular plane, slightly out in 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Raise Raise Raise Raise
front of the body.

Day 2: Lower 1 Day 2: Lower 1 Day 2: Lower 1 Day 2: Lower 1

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
Pendulum/ not have access to either of Pendulum/ Pendulum/ Pendulum/
input input input input
Hack 3 10 3 min 8,9,10 these machines, you can use Hack 3 10 3 min 8,9,10 Hack 4 10 3 min 7,8,9,10 Hack 4 10 3 min 7,8,9,10
here here here here
Squat a quad dominant leg press or Squat Squat Squat
heel elevated high bar as
substitution.
Paused Leg input pause for a 2-count at the Paused Leg input Paused Leg input Paused Leg input
3 12 90s 8,9,10 3 12 90s 8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Extension here TOP. Extension here Extension here Extension here
Paused Paused Paused Paused
input pause for a 2-count at the input input input
Seated 3 12 90s 8,9,10 Seated 3 12 90s 8,9,10 Seated 4 12 90s 7,8,9,10 Seated 4 12 90s 7,8,9,10
here TOP. here here here
Leg Curl Leg Curl Leg Curl Leg Curl
45 Degree 45 Degree 45 Degree 45 Degree
input input input input
Hip 3 12 90s 8,9,10 Hip 3 12 90s 8,9,10 Hip 4 12 90s 7,8,9,10 Hip 4 12 90s 7,8,9,10
here here here here
Extension Extension Extension Extension
Seated input Seated input Seated input Seated input
3 12 90s 8,9,10 3 12 90s 8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Calf Raise here Calf Raise here Calf Raise here Calf Raise here
Anterior Anterior Anterior Anterior
if you do not have access to
Tibialis input Tibialis input Tibialis input Tibialis input
3 12 90s 8,9,10 this machine, hold a DB on 3 12 90s 8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Raise here Raise here Raise here Raise here
your foot and do it single leg.
(machine) (machine) (machine) (machine)

Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory)

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Overhead Overhead Overhead Overhead
input input input input
Triceps 3 12 90s 8,9,10 done in the scapular plane. Triceps 3 12 90s 8,9,10 Triceps 3 12 90s 8,9,10 Triceps 3 12 90s 8,9,10
here here here here
Ext (SA) Ext (SA) Ext (SA) Ext (SA)
Overhead Overhead Overhead Overhead
input input input input
Biceps Curl 3 12 90s 8,9,10 done in the scapular plane. Biceps Curl 3 12 90s 8,9,10 Biceps Curl 3 12 90s 8,9,10 Biceps Curl 3 12 90s 8,9,10
here here here here
(SA) (SA) (SA) (SA)
Cable Cable Cable Cable
input input input input
Middle 3 12 90s 8,9,10 done in the scapular plane. Middle 3 12 90s 8,9,10 Middle 3 12 90s 8,9,10 Middle 3 12 90s 8,9,10
here here here here
Delt Raise Delt Raise Delt Raise Delt Raise
Leg Press input Leg Press input Leg Press input Leg Press input
3 12 90s 8,9,10 3 12 90s 8,9,10 3 12 90s 8,9,10 3 12 90s 8,9,10
Calves here Calves here Calves here Calves here

Day 4: Upper 2 Day 4: Upper 2 Day 4: Upper 2 Day 4: Upper 2

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
press to the mid-sternum.
make sure your arm does not
Middle Pec Middle Pec Middle Pec Middle Pec
input roll into internal rotation input input input
Press 3 12 90s 8,9,10 Press 3 12 90s 8,9,10 Press 4 12 90s 7,8,9,10 Press 4 12 90s 7,8,9,10
here when you initiate (palm here here here
Around Around Around Around
toward floor). squeeze the
biceps across.
Middle Lat input Middle Lat input Middle Lat input Middle Lat input
3 12 90s 8,9,10 squeeze the armpit down. 3 12 90s 8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Pull Around here Pull Around here Pull Around here Pull Around here
Cable Cable Cable Cable
input input input input
Anterior 3 12 90s 8,9,10 pull the biceps to the nose. Anterior 3 12 90s 8,9,10 Anterior 4 12 90s 7,8,9,10 Anterior 4 12 90s 7,8,9,10
here here here here
Delt Flye Delt Flye Delt Flye Delt Flye
you can do this single arm if
Cable Rear Cable Rear Cable Rear Cable Rear
input you don't have access to the input input input
Delt Pull 3 12 90s 8,9,10 Delt Pull 3 12 90s 8,9,10 Delt Pull 4 12 90s 7,8,9,10 Delt Pull 4 12 90s 7,8,9,10
here attachments that I do in the here here here
Apart Apart Apart Apart
video.
DB Single DB Single DB Single DB Single
Arm input Arm input Arm input Arm input
4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Preacher here Preacher here Preacher here Preacher here
Curl Curl Curl Curl
Cross line up the cables so that the Cross Cross Cross
Cable input line of pull goes directly Cable input Cable input Cable input
4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Triceps here paralell to the hinge joint at Triceps here Triceps here Triceps here
Extension the elbow. Extension Extension Extension

Day 5: Lower 2 Day 5: Lower 2 Day 5: Lower 2 Day 5: Lower 2

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Trap Trap Trap Trap
4 sec negatives, 1 sec pause
Bar/BB input Bar/BB input Bar/BB input Bar/BB input
3 10 3 min 8,9,10 @bottom. drive the hips 3 10 3 min 8,9,10 4 10 3 min 7,8,9,10 4 10 3 min 7,8,9,10
RDL here RDL here RDL here RDL here
back.
(tempo (tempo (tempo (tempo
Lying Leg input Lying Leg input Lying Leg input Lying Leg input
3 12 90 sec 8,9,10 3 12 90 sec 8,9,10 4 12 90 sec 7,8,9,10 4 12 90 sec 7,8,9,10
Curl here Curl here Curl here Curl here
elevate the front HEEL and
elevate the back FOOT. do
RFE RFE RFE RFE
90 sec not make the distance 90 sec 90 sec 90 sec
Bulgarian input Bulgarian input Bulgarian input Bulgarian input
3 12 each between 8,9,10 between feet too large. drive 3 12 each between 8,9,10 4 12 each between 7,8,9,10 4 12 each between 7,8,9,10
Split here Split here Split here Split here
either the front knee FORWARD. in either either either
Squat Squat Squat Squat
the bottom position, we want
to see both knees fully bent.
Drop Step 90 sec Drop Step 90 sec Drop Step 90 sec Drop Step 90 sec
input input input input
Glute 3 12 each between 8,9,10 Glute 3 12 each between 8,9,10 Glute 4 12 each between 7,8,9,10 Glute 4 12 each between 7,8,9,10
here here here here
Lunges either Lunges either Lunges either Lunges either
use the prone hamstring curl
Lying Calf input machine and perform the Lying Calf input Lying Calf input Lying Calf input
3 12 90 sec 8,9,10 3 12 90 sec 8,9,10 4 12 90 sec 7,8,9,10 4 12 90 sec 7,8,9,10
Curl here first 15 degrees of the Curl here Curl here Curl here
movement.

Week 5 Week 6 Week 7 Week 8

Day 1: Upper 1 Day 1: Upper 1 Day 1: Upper 1 Day 1: Upper 1

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
assess your active range of
Vertical motion for lats and line up Vertical Vertical Vertical
Lat the cable appropriately. pull Lat Lat Lat
input input input input
Pulldown 3 10 90s 8,9,10 down into the sides of the Pulldown 3 10 90s 8,9,10 Pulldown 4 10 90s 7,8,9,10 Pulldown 4 10 90s 7,8,9,10
here here here here
(chest hips. arms should be (chest (chest (chest
supported) relatively narrow to the supported) supported) supported)
body.
a slight arch in the upper
back will line up the fibers of
DB Low the lower and mid pecs best. DB Low DB Low DB Low
input input input input
Incline 3 10 90s 8,9,10 arms should be relatively Incline 3 10 90s 8,9,10 Incline 4 10 90s 7,8,9,10 Incline 4 10 90s 7,8,9,10
here here here here
Bench narrow to the body. do not Bench Bench Bench
fully lock the ellbows. aim to
press above the sternum.
 make sure the arms are
Rear Delt starting around ear-level at Rear Delt Rear Delt Rear Delt
input input input input
High-Low 3 10 90s 8,9,10 the top and row down past High-Low 3 10 90s 8,9,10 High-Low 4 10 90s 7,8,9,10 High-Low 4 10 90s 7,8,9,10
here here here here
Row the plane of the body, as far Row Row Row
back as you can.
Anterior Anterior Anterior Anterior
keep the arms slightly away
Delt input Delt input Delt input Delt input
3 10 90s 8,9,10 from the torso and press 3 10 90s 8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10
Incline here Incline here Incline here Incline here
toward the nose.
Press Press Press Press
line up the cables so that the
Facing Facing Facing Facing
input line of pull goes directly input input 7,8,9,10, input 7,8,9,10,
Away 4 10 90s 7,8,9,10 Away 4 10 90s 7,8,9,10 Away 5 10 90s Away 5 12 90s
here paralell to the hinge joint at here here 10 here 10
Biceps Curl Biceps Curl Biceps Curl Biceps Curl
the elbow.
Cross line up the cables so that the Cross Cross Cross
Cable input line of pull goes directly Cable input Cable input 7,8,9,10, Cable input 7,8,9,10,
4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 5 10 90s 5 12 90s
Triceps here paralell to the hinge joint at Triceps here Triceps here 10 Triceps here 10
Extension the elbow. Extension Extension Extension
raise the DB's in the
DB Lateral input DB Lateral input DB Lateral input 7,8,9,10, DB Lateral input 7,8,9,10,
4 10 90s 7,8,9,10 scapular plane, slightly out in 4 10 90s 7,8,9,10 5 10 90s 5 12 90s
Raise here Raise here Raise here 10 Raise here 10
front of the body.

Day 2: Lower 1 Day 2: Lower 1 Day 2: Lower 1 Day 2: Lower 1

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
Pendulum/ not have access to either of Pendulum/ Pendulum/ Pendulum/
input input input input
Hack 3 8 3 min 8,9,10 these machines, you can use Hack 3 8 3 min 8,9,10 Hack 4 8 3 min 7,8,9,10 Hack 4 8 3 min 7,8,9,10
here here here here
Squat a quad dominant leg press or Squat Squat Squat
heel elevated high bar as
substitution.
Paused Leg input pause for a 2-count at the Paused Leg input Paused Leg input Paused Leg input
3 10 90s 8,9,10 3 10 90s 8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10
Extension here TOP. Extension here Extension here Extension here
Paused Paused Paused Paused
input pause for a 2-count at the input input input
Seated 3 10 90s 8,9,10 Seated 3 10 90s 8,9,10 Seated 4 10 90s 7,8,9,10 Seated 4 10 90s 7,8,9,10
here TOP. here here here
Leg Curl Leg Curl Leg Curl Leg Curl
45 Degree 45 Degree 45 Degree 45 Degree
input input input input
Hip 3 10 90s 8,9,10 Hip 3 10 90s 8,9,10 Hip 4 10 90s 7,8,9,10 Hip 4 10 90s 7,8,9,10
here here here here
Extension Extension Extension Extension
Seated input Seated input Seated input Seated input
4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10
Calf Raise here Calf Raise here Calf Raise here Calf Raise here
Anterior Anterior Anterior Anterior
if you do not have access to
Tibialis input Tibialis input Tibialis input Tibialis input
4 10 90s 7,8,9,10 this machine, hold a DB on 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10
Raise here Raise here Raise here Raise here
your foot and do it single leg.
(machine) (machine) (machine) (machine)

Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory) Day 3: Upper 3/Lower 3 (accessory)

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Overhead Overhead Overhead Overhead
input input input input
Triceps 4 12 90s 7,8,9,10 done in the scapular plane. Triceps 4 12 90s 7,8,9,10 Triceps 4 12 90s 7,8,9,10 Triceps 4 12 90s 7,8,9,10
here here here here
Ext (SA) Ext (SA) Ext (SA) Ext (SA)
Overhead Overhead Overhead Overhead
input input input input
Biceps Curl 4 12 90s 7,8,9,10 done in the scapular plane. Biceps Curl 4 12 90s 7,8,9,10 Biceps Curl 4 12 90s 7,8,9,10 Biceps Curl 4 12 90s 7,8,9,10
here here here here
(SA) (SA) (SA) (SA)
Cable Cable Cable Cable
input input input input
Middle 4 12 90s 7,8,9,10 done in the scapular plane. Middle 4 12 90s 7,8,9,10 Middle 4 12 90s 7,8,9,10 Middle 4 12 90s 7,8,9,10
here here here here
Delt Raise Delt Raise Delt Raise Delt Raise
Leg Press input Leg Press input Leg Press input Leg Press input
4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10 4 12 90s 7,8,9,10
Calves here Calves here Calves here Calves here

Day 4: Upper 2 Day 4: Upper 2 Day 4: Upper 2 Day 4: Upper 2

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
press to the mid-sternum.
make sure your arm does not
Middle Pec Middle Pec Middle Pec Middle Pec
input roll into internal rotation input input input
Press 3 10 90s 8,9,10 Press 3 10 90s 8,9,10 Press 4 10 90s 7,8,9,10 Press 4 10 90s 7,8,9,10
here when you initiate (palm here here here
Around Around Around Around
toward floor). squeeze the
biceps across.
Middle Lat input Middle Lat input Middle Lat input Middle Lat input
3 10 90s 8,9,10 squeeze the armpit down. 3 10 90s 8,9,10 4 10 90s 7,8,9,10 4 10 90s 7,8,9,10
Pull Around here Pull Around here Pull Around here Pull Around here
Cable Cable Cable Cable
input input input input
Anterior 3 10 90s 8,9,10 pull the biceps to the nose. Anterior 3 10 90s 8,9,10 Anterior 4 10 90s 7,8,9,10 Anterior 4 10 90s 7,8,9,10
here here here here
Delt Flye Delt Flye Delt Flye Delt Flye
you can do this single arm if
Cable Rear Cable Rear Cable Rear Cable Rear
input you don't have access to the input input input
Delt Pull 3 10 90s 8,9,10 Delt Pull 3 10 90s 8,9,10 Delt Pull 4 10 90s 7,8,9,10 Delt Pull 4 10 90s 7,8,9,10
here attachments that I do in the here here here
Apart Apart Apart Apart
video.
DB Single DB Single DB Single DB Single
Arm input Arm input Arm input 7,8,9,10, Arm input 7,8,9,10,
4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 5 10 90s 5 10 90s
Preacher here Preacher here Preacher here 10 Preacher here 10
Curl Curl Curl Curl
Cross line up the cables so that the Cross Cross Cross
Cable input line of pull goes directly Cable input Cable input 7,8,9,10, Cable input 7,8,9,10,
4 10 90s 7,8,9,10 4 10 90s 7,8,9,10 5 10 90s 5 10 90s
Triceps here paralell to the hinge joint at Triceps here Triceps here 10 Triceps here 10
Extension the elbow. Extension Extension Extension

Day 5: Lower 2 Day 5: Lower 2 Day 5: Lower 2 Day 5: Lower 2

Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes Exercise Sets Reps Weight Rest RPE Notes
Trap Trap Trap Trap
4 sec negatives, 1 sec pause
Bar/BB input Bar/BB input Bar/BB input Bar/BB input
3 8 3 min 8,9,10 @bottom. drive the hips 3 8 3 min 8,9,10 4 8 3 min 7,8,9,10 4 8 3 min 7,8,9,10
RDL here RDL here RDL here RDL here
back.
(tempo (tempo (tempo (tempo
Lying Leg input Lying Leg input Lying Leg input Lying Leg input
3 10 90 sec 8,9,10 3 10 90 sec 8,9,10 4 10 90 sec 7,8,9,10 4 10 90 sec 7,8,9,10
Curl here Curl here Curl here Curl here
elevate the front HEEL and
elevate the back FOOT. do
RFE RFE RFE RFE
90 sec not make the distance 90 sec 90 sec 90 sec
Bulgarian input Bulgarian input Bulgarian input Bulgarian input
3 10 each between 8,9,10 between feet too large. drive 3 10 each between 8,9,10 4 10 each between 7,8,9,10 4 10 each between 7,8,9,10
Split here Split here Split here Split here
either the front knee FORWARD. in either either either
Squat Squat Squat Squat
the bottom position, we want
to see both knees fully bent.
Drop Step 90 sec Drop Step 90 sec Drop Step 90 sec Drop Step 90 sec
input input input input
Glute 3 10 each between 8,9,10 Glute 3 10 each between 8,9,10 Glute 4 10 each between 7,8,9,10 Glute 4 10 each between 7,8,9,10
here here here here
Lunges either Lunges either Lunges either Lunges either
use the prone hamstring curl
Lying Calf input machine and perform the Lying Calf input Lying Calf input Lying Calf input
4 10 90 sec 7,8,9,10 4 10 90 sec 7,8,9,10 4 10 90 sec 7,8,9,10 4 10 90 sec 7,8,9,10
Curl here first 15 degrees of the Curl here Curl here Curl here
movement.