Exercise

25 total reps
60 sec rest

40 total reps
75 sec rest

25 total reps
60 sec rest

Load: Heavy 4-6 RM

25 total reps
60 sec rest

Set 4

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Barbell Decline Close-Grip Bench Press

Dead Lift
Standing One-Leg Calf Raises

Load: Medium 10-12 RM

Cable Seated 1-Arm Row w/ Neutral Grip

Dumbbell Standing 1-Arm Shoulder Press
Bulgarian Split Squat
Dumbbell Standing 1-Arm Tricep Ext.

Load: Heavy 4-6RM

High Pull
Dumbbell Incline Bench Press
Front Squat
Hammer Curl

Load: Heavy 4-6 RM

Chin up
Barbell Decline Close-Grip Bench Press
Dead Lift
Standing One-Leg Calf Raises

B
40 total reps
75 sec rest

Set 1

Chin up

- Sets Continuned -

Load: Medium 10-12 RM

Cable Seated 1-Arm Row w/ Neutral Grip

Dumbbell Standing 1-Arm Shoulder Press
Bulgarian Split Squat
Dumbbell Standing 1-Arm Tricep Ext.

C
25 total reps
60 sec rest

Weight

Reps Performed In Each Set

Set 2
Set 3

Load: Heavy 4-6 RM

High Pull
Dumbbell Incline Bench Press
Front Squat
Hammer Curl

Set 5

Set 6

Set 7

Set 8

Set 9

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Exercise

40 total reps
75 sec rest

40 total reps
75 sec rest

15 total reps
45 sec rest

Load: SuperHeavy 2-3 RM

15 total reps
45 sec rest

Set 4

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Dip
Hack Squat
Standing One-Leg Calf Raises (30 sec rest)

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row, Palm up

Dumbbell 1-Arm Bench Press

Dumbbell Single-Leg Deadlift
Dumbbell Decline 1-Arm Tricep Ext. 60 sec

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row Neutral Grip

Dumbbell Standing Shoulder Press

Squat
Barbell Curl (60 sec.rest)

Load: SuperHeavy 2-3 RM

Pull up
Dip
Hack Squat
Standing One-Leg Calf Raises (30 sec rest)

B
40 total reps
75 sec rest

Set 1

Pull up

- Sets Continuned -

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row, Palm up

Dumbbell 1-Arm Bench Press

Dumbbell Single-Leg Deadlift
Dumbbell Decline 1-Arm Tricep Ext. 60 sec

C
40 total reps
75 sec rest

Weight

Reps Performed In Each Set

Set 2
Set 3

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row Neutral Grip

Dumbbell Standing Shoulder Press

Squat

Set 5

Set 6

Set 7

Set 8

Set 9

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

40 total
75

Barbell Curl (60 sec.rest)

Exercise

25 total reps
60 sec rest

40 total reps
75 sec rest

15 total reps
45 sec rest

Load: SuperHeavy 2-3 RM

15 total reps
45 sec rest

Set 4

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Dumbbell Incline Bench Press

Front Squat
Standing One-Leg Calf Raises (30 sec rest)

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row, Palm up

Cable Standing 1-Arm Chest Press

Bulgarian Split Squat
Cable 1-Arm Triceps Pushdown 60 sec rest

Load: Heavy 4-6 RM

Neutral-Grip Pullup
Dip
Overhead Squat
EZ-Bar reverse Curl

Load: SuperHeavy 2-3 RM

Power Clean
Dumbbell Incline Bench Press
Front Squat
Standing One-Leg Calf Raises (30 sec rest)

B
40 total reps
75 sec rest

Set 1

Power Clean

- Sets Continuned -

Load: Medium 10-12 RM

Cable Standing 1-Arm MidPulley Row, Palm up

Cable Standing 1-Arm Chest Press

Bulgarian Split Squat
Cable 1-Arm Triceps Pushdown 60 sec rest

C
25 total reps
60 sec rest

Weight

Reps Performed In Each Set

Set 2
Set 3

Load: Heavy 4-6 RM

Neutral-Grip Pullup
Dip
Overhead Squat

Set 5

Set 6

Set 7

Set 8

Set 9

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

25 total
60

EZ-Bar reverse Curl

Exercise
20 total reps
75 sec rest

20 total reps
75 sec rest

Load: Heavy 4-6 RM

Dumbbell 1-Arm Bent-Over Row

Cable Standing 1-Arm Chest Press

Single-Leg Squat

Load: Medium 10-12 RM

Jump Shrug
Dumbbell Standing Shoulder Press
Squat

A
20 total reps
75 sec rest

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Dead Lift

- Sets Continuned Load: Heavy 4-6 RM

Chin Up
Barbell Decline Close-Grip Bench Press
Dead Lift

B
20 total reps
75 sec rest

Set 4

Barbell Decline Close-Grip Bench Press

Load: Heavy 4-6 RM

Dumbbell 1-Arm Bent-Over Row

Cable Standing 1-Arm Chest Press

Single-Leg Squat

C
35 total reps
90 sec rest

Set 1

Chin Up

35 total reps
90 sec rest

Load: Heavy 4-6 RM

Weight

Reps Performed In Each Set

Set 2
Set 3

Load: Medium 10-12 RM

Jump Shrug
Dumbbell Standing Shoulder Press
Squat

Set 5

Set 6

Set 7

Set 8

Set 9

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

35 total reps
90 sec rest

HIIT: 15 sec on, 45 sec off 10 min total

Exercise
Weight
20 total reps
45 sec rest

Overhead Squat
Hand Walkout

35 total reps
60 sec rest

Load: Medium 10-12 RM

Dumbbell 1-Arm Bent-Over Row

Dumbbell Standing 1-Arm Shoulder Press

Dumbbell Single-Leg Deadlift
Cable Woodchop on Knees

Load: Light 20-22 RM

Cable Steated Face Pull

Cable Standing Chest Press
Squat
Reverse Crunch

- Sets Continuned 20 total reps

45 sec rest

Load: Heavy 4-6 RM

Chin Up
Dip
Overhead Squat
Hand Walkout

B
35 total reps
60 sec rest

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

Dip

Load: Medium 10-12 RM

Dumbbell 1-Arm Bent-Over Row

Dumbbell Standing 1-Arm Shoulder Press

Dumbbell Single-Leg Deadlift
Cable Woodchop on Knees

C
50 total reps
75 sec rest

Set 4

Chin Up

50 total reps
75 sec rest

Load: Heavy 4-6 RM

Set 1

Reps Performed In Each Set

Set 2
Set 3

Load: Light 20-22 RM

Cable Steated Face Pull

Cable Standing Chest Press
Squat

Set 5

Set 6

Set 7

Set 8

Set 9

Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4 Wk 1 Wk 2 Wk 3 Wk 4

50 total reps
75 sec rest
Reverse Crunch

Biceps
Date

Neck

Shoulders

Chest

Biceps - Flex
L
R

Waist

Thigh
L

Calf
R