WEEK 1 - ACCUMULATION PHASE

LEGS #1 SETS REPS RPE/%1RM REST

BACK SQUAT 3 8 7 (75%) 2-3MIN
ROMANIAN DEADLIFT 4 8 8 2-3MIN
LEG PRESS 4 10 8 2-3MIN
LYING LEG CURL 2 12 9 1-2MIN
SINGLE LEG EXTENSIONS 3 15 (18) 8 1-2MIN
STANDING CALF RAISES 4 10 7 1-2MIN

TOTAL VOLUME OF THE DAY

SETS <=6 REPS >6-12 REPS >12REPS
QUADS 10 0 7 3
HARMSTRINGS 6 0 6 0
GLUTES 11 0 11 0
CALVES 4 0 4 0

PUSH #1 SETS REPS RPE/%1RM REST

BARBELL BENCH PRESS 3 10 8 (77,5%) 2-3MIN
STANDING DUMBELL OVERHEAD PRESS 2 12 (6/6) 8 2-3MIN
INCLINE DUMBELL PRESS 3 8 8 2-3MIN
CABLE LATERAL RAISES 4 12 (15) 9 1-2MIN
DIPS (MACHINE) 3 10 7 1-2MIN
SKULL CRUSHERS 3 15 8 1-2MIN
CABLE FLY´S 2 15 9 1-2MIN
ABS 8 14 N/A VAR
TOTAL VOLUME OF THE DAY
SETS <=6 REPS >6-12 REPS >12REPS
CHEST 11 0 9 2
ANTERIOR DELTS 11 0 9 2
TRICEPS 14 0 11 3
ABS 8 0

PULL #1 SETS REPS RPE/%1RM REST

CABLE PULLDOWN 3 10 8 2-3MIN
DUMBELL ROWS 3 12 8 2-3MIN
MACHINE PULLDOWN 2 10 8 2-3MIN
CABLE BAR PULLOVER 2 15 9 1-2MIN
FACE PULL 3 15 8 1-2MIN
DUMBELL HAMMER CURLS 3 8 8 1-2MIN
PREACHER CURLS 2 15 8 1-2MIN
TOTAL VOLUME OF THE DAY
PULL SETS <=6 REPS >6-12 REPS >12REPS
BACK 10 0 8 2
POSTERIOR DELTS 6 0 3 3
BICEPS 13 0 11 2
WEEK 1 - ACCUMULATION PHASE
LEGS #2 SETS REPS RPE/%1RM REST
HACK SQUAT 3 10 8 2-3MIN
STANDING LEG CURL/HIP THRUSTS 3 15 8 1-2MIN
SMITH MACHINE REVERSE LUNGE 3 15 8 2-3MIN
INCLINE SINGLE LEG CURL 3 8 8 1-2MIN
FRONT SQUAT/GOBLET SQUAT/KAY SQUAT 3 15 8 1-2MIN
HIP ABDUCTION/MACHINE HIP THRUST 2 15 7 1-2MIN
SEATED CALF RAISES 4 15 9 1-2MIN
TOTAL VOLUME OF THE DAY
SETS <=6 REPS >6-12 REPS >12REPS
QUADS 9 0 6 3
HARMSTRINGS 6 0 3 3
GLUTES 11 0 8 3
CALVES 4 0 0 4

PUSH #2 SETS REPS RPE/%1RM REST

BARBELL BENCH PRESS 2 8 8 2-3MIN
SEATED DUMBELL PRESS/ARNOLD PRESS 4 8 8 2-3MIN
MACHINE INCLINE PRESS 3 10 7 2-3MIN
DUMBELL LATERAL RAISES 3 20 9 1-2MIN
DECLINE CABLE CROSSOVERS/Fly's 3 15 9 1-2MIN
TRICEPS V-BAR PRESSDOWN 3 12 8 1-2MIN
TRICEPS OVERHEAD 3 15 9 1-2MIN
ABS 8 10 N/A VAR
TOTAL VOLUME OF THE DAY
SETS <=6 REPS >6-12 REPS >12REPS
CHEST 8 0 5 3
ANTERIOR DELTS 9 0 9 0
TRICEPS 15 0 9 6
ABS 8 0

PULL #2 SETS REPS RPE/%1RM REST

PULLUPS 3 8 8 2-3MIN
CABLE ROWS 2 8 8 2-3MIN
SINGLE ARM PULLDOWN 2 15 7 2-3MIN
MACHINE T-BAR ROW CHEST SUPPORTED 2 12 9 1-2MIN
PEC DECK SINGLE ARM REVERSE FLY 3 15 8 1-2MIN
HAMMER CURL 3 15 9 1-2MIN
DUMBELL BICEPS CURL 2 15 9 1-2MIN
TOTAL VOLUME OF THE DAY
PULL SETS <=6 REPS >6-12 REPS >12REPS
BACK 9 0 7 2
POSTERIOR DELTS 7 0 4 3
BICEPS 14 0 9 5