MESOCYCLE 2

-WEEK 1
DAY 1:
Primary Barbell Squat: Top set of 2 at RPE 6, 3x5 with 72% of 1RM
Bench Press: Top set of 2 at RPE 6, 4x5 with 72% of 1RM
Pendlay Rows: Top set of 4 at RPE 6, 3x5 with 90% of top set
Weighted Dips: 3x8
Lat pull downs: 3x12
Tricep cable press downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x15

DAY 2:
Deadlifts: Top set of 2 at RPE 6, 2x5 with 72% of 1RM
OHP: Top set of 2 at RPE 6, 3x5 with 72% of 1RM
Primary Weighted Pull Up: Top set of 4 at RPE 6, 3x5 with 90% of top set
Dumbbell Bulgarian Split squats: 3x8 each leg
Incline dumbbell press: 3x8
Dumbbell Seal rows: 3x12
Lying hamstring curls: 3x12
Rope Cable Face pulls: 3x15

DAY 3:
Variation Barbell Squat: Top set of 7 at RPE 6, 2x10 with 90% of top set
Close grip bench press: Top set of 7 at RPE 6, 2x10 with 90% of top set
Variation Weighted Pull Up: Top set of 7 at RPE 6, 2x10 with 90% of top set.
Romanian Deadlifts: 3x10
Dumbbell Shoulder Press: 3x12
Seated Cable Rows: 3x15
Tricep cable over head extensions S.S with dumbbell hammer curls: 3x15
Dumbbell or Cable rear delt flys: 3x20

-WEEK 2
DAY 1:
Primary Barbell Squat: Top set of 2 at RPE 7, 3x5 with 74% of 1RM
Bench Press: Top set of 2 at RPE 7, 4x5 with 74% of 1RM
Pendlay Rows: Top set of 4 at RPE 7, 3x5 with 90% of top set
Weighted Dips: 3x8
Lat pull downs: 3x12
Tricep cable press downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x15
DAY 2:
Deadlifts: Top set of 2 at RPE 7, 2x5 with 74% of 1RM
OHP: Top set of 2 at RPE 7, 3x5 with 74% of 1RM
Primary Weighted Pull Up: Top set of 4 at RPE 7, 3x5 with 90% of top set
Dumbbell Bulgarian Split squats: 3x8 each leg
Incline dumbbell press: 3x8
Dumbbell Seal rows: 3x12
Lying hamstring curls: 3x12
Rope Cable Face pulls: 3x15

DAY 3:
Variation Barbell Squat: Top set of 7 at RPE 7, 2x10 with 90% of top set
Close grip bench press: Top set of 7 at RPE 7, 2x10 with 90% of top set
Variation Weighted Pull Up: Top set of 7 at RPE 7, 2x10 with 90% of top set.
Romanian Deadlifts: 3x10
Dumbbell Shoulder Press: 3x12
Seated Cable Rows: 3x15
Tricep cable over head extensions S.S with dumbbell hammer curls: 3x15
Dumbbell or Cable rear delt flys: 3x20

-WEEK 3
DAY 1:
Primary Barbell Squat: Top set of 2 at RPE 8, 3x5 with 76% of 1RM
Bench Press: Top set of 2 at RPE 8, 4x5 with 76% of 1RM
Pendlay Rows: Top set of 4 at RPE 8, 3x5 with 90% of top set
Weighted Dips: 3x8
Lat pull downs: 3x12
Tricep cable press downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x15

DAY 2:
Deadlifts: Top set of 2 at RPE 8, 2x5 with 76% of 1RM
OHP: Top set of 2 at RPE 8, 3x5 with 76% of 1RM
Primary Weighted Pull Up: Top set of 4 at RPE 8, 3x5 with 90% of top set
Dumbbell Bulgarian Split squats: 3x8 each leg
Incline dumbbell press: 3x8
Dumbbell Seal rows: 3x12
Lying hamstring curls: 3x12
Rope Cable Face pulls: 3x15

DAY 3:
Variation Barbell Squat: Top set of 7 at RPE 8, 2x10 with 90% of top set
Close grip bench press: Top set of 7 at RPE 8, 2x10 with 90% of top set
Variation Weighted Pull Up: Top set of 7 at RPE 8, 2x10 with 90% of top set.
Romanian Deadlifts: 3x10
Dumbbell Shoulder Press: 3x12
Seated Cable Rows: 3x15
Tricep cable over head extensions S.S with dumbbell hammer curls: 3x15
Dumbbell or Cable rear delt flys: 3x20

-WEEK 4
DAY 1:
Primary Barbell Squat: Top set of 2 at RPE 9, 3x5 with 78% of 1RM
Bench Press: Top set of 2 at RPE 9, 4x5 with 78% of 1RM
Pendlay Rows: Top set of 4 at RPE 9, 3x5 with 90% of top set
Weighted Dips: 3x8
Lat pull downs: 3x12
Tricep cable press downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x15

DAY 2:
Deadlifts: Top set of 2 at RPE 9, 2x5 with 78% of 1RM
OHP: Top set of 2 at RPE 9, 3x5 with 78% of 1RM
Primary Weighted Pull Up: Top set of 4 at RPE 9, 3x5 with 90% of top set
Dumbbell Bulgarian Split squats: 3x8 each leg
Incline dumbbell press: 3x8
Dumbbell Seal rows: 3x12
Lying hamstring curls: 3x12
Rope Cable Face pulls: 3x15

DAY 3:
Variation Barbell Squat: Top set of 7 at RPE 9, 2x10 with 90% of top set
Close grip bench press: Top set of 7 at RPE 9, 2x10 with 90% of top set
Variation Weighted Pull Up: Top set of 7 at RPE 9, 2x10 with 90% of top set.
Romanian Deadlifts: 3x10
Dumbbell Shoulder Press: 3x12
Seated Cable Rows: 3x15
Tricep cable over head extensions S.S with dumbbell hammer curls: 3x15
Dumbbell or Cable rear delt flys: 3x20