Week 1 Week 2 Week 3

Legs
Squat 5 rep Max Squat 3 rep Max Squat 1 rep Max
HB Squat 3x12 HB Squat 3x8 HB Squat 3x4
SL Deads 3x10 SL Deads 3x10 SL Deads 3x10
Leg Ext. 3x10 Leg Ext. 3x10 Leg Ext. 3x10
Leg Curl 3x10 Leg Curl 3x10 Leg Curl 3x10
* Straight leg Deadlifts are to be done from a 2-3" defecit - Superset leg Extensions and Hamstring Curls

Push 1
Bench 1 rep Max Bench 3 rep Max Bench 5 rep Max
Bench 3x4 Bench 3x8 Bench 3x12
DB Shoulde3x10 DB Shoulde3x10 DB Shoulde3x10
Pec Deck 3x10 Pec Deck 3x10 Pec Deck 3x10
DB Laterals 3x10 DB Laterals 3x10 DB Laterals 3x10
Lat Pull Downs 3x10 Lat Pull Downs 3x10 Lat Pull Downs 3x10
Face Pulls 3x10 Face Pulls 3x10 Face Pulls 3x10
Cable Row 3x10 Cable Row 3x10 Cable Row 3x10
EZ Bar Seated Tricep Ext 3x10 EZ Bar Seated Tricep Ext 3x10 EZ Bar Seated Tricep Ext 3x10
* Pec Deck can be substituted with cable flyes or DB flyes, Face Pulls can be substituted with rear delt flye

Pull
Deadlift 3 rep max Deadlift 1 rep Max Deadlift 5 rep Max
Deadlift 3x6 Deadlift 3x2 Deadlift 3x10
Deficit DL 3x10 Deficit DL 3x10 Deficit DL 3x10
Pull Ups 3x8-10 Pull Ups 3x8-10 Pull Ups 3x8-10
Yates Row 3x10 Yates Row 3x10 Yates Row 3x10
DB Row 3x10 DB Row 3x10 DB Row 3x10
Shrugs 3x10 Shrugs 3x10 Shrugs 3x10
DB Ham. Curl 3x10 DB Ham. Curl 3x10 DB Ham. Curl 3x10
Concentration Curl 3x10 Concentration Curl 3x10 Concentration Curl 3x10
* Add weight on pull ups as needed

Push 2 OHP 5 rep Max OHP 1 rep Max OHP 3 rep Max
OHP 3x12 OHP 3x4 OHP 3x8
DB Incline 3x10 DB Incline 3x10 DB Incline 3x10
DB Laterals 3x10 DB Laterals 3x10 DB Laterals 3x10
Pec Deck 3x10 Pec Deck 3x10 Pec Deck 3x10
Lat Pull Downs 3x10 Lat Pull Downs 3x10 Lat Pull Downs 3x10
Face Pulls 3x10 Face Pulls 3x10 Face Pulls 3x10
Cable Row 3x10 Cable Row 3x10 Cable Row 3x10
Tricep Rope Press Downs 3x10 Tricep Rope Press Downs 3x10 Tricep Rope Press Downs 3x10
* OHP can be done standing or as a seated Barbell Press, for those with a lagging upper chest, do seated
* Pec Deck can be substituted with cable flyes or DB flyes, Face Pulls can be substituted with rear delt flye
xtensions and Hamstring Curls

ated Tricep Ext 3x10

be substituted with rear delt flyes

ation Curl 3x10

pe Press Downs 3x10

lagging upper chest, do seated
be substituted with rear delt flyes