WEEK 1

Wide Grip Pause Bench Press 1-5RM OR 4-10RM + 3 Back-Off

Sets/Triple Dropset
Flat Dumbbell Bench Press 3×6-10 or 3×10-20
Pec Deck 4×15
Rolling Dumbbell Extension 3×10-20
Reverse Grip Pushdown 4×25

Rack Pull below the Knee 1-5RM or 4-10RM + 3 Back-Off

Sets/Triple Dropset 
(next 1-4week cycle switch to snatch grip and pull off blocks of
the same height)
Snatch Grip Pendlay Row or Yates Row 3×5-10
Seated Dumbbell Shrug 3×20-30
Lat Pulldown 3×6-12
Cable Face Pulls 3×15
Barbell Curl/Cheat Curl 3×10
Preacher Dumbbell Curl 3×10

—Cardio + abs or—

Pistol Squat 1-3RM
Sissy Squat 3xAMRAP
Hanging Leg Raises 3×20

WEEK 2
Low Pin Press 1-5RM or 4-10RM + 3 Back-Off Sets/Triple
Dropset
Decline Dumbbell Bench Press 3×6-10 or 3×10-20
Low Cable Crossovers 4×15
JM Press 4×12
Rack Pull at the Knee 1-5RM or 4-10RM + 3 Back-Off Sets/Triple
Dropset
Meadows Row 3×5-10
Barbell Power Shrug 3×3-5 or 5×5
Weighted Chinup 4-10RM + 3 Back-Off Sets/Triple Dropset

Band Face Pulls 3×15

Barbell Curl off Low Pins 3×10
Incline Dumbbell Curl 3×10

—Cardio + abs or—

Low Pistol Box Squat 1-3RM
Reverse Lunges 3×5 (per leg)
Russian Twist 3×50

WEEK 3
Reverse Grip Paused Bench Press 1-5RM or 4-10RM + 3 Back-
Off Sets/Triple Dropset
Dip Machine 3×6-10 or 3×10-20
Incline Dumbbell Flyes 4×15
Decline Barbell Extension 4×12
Rope Pushdown 4×25

Rack Pull Above the Knee 1-5RM or 4-10RM + 3 Back-Off

Sets/Triple Dropset
One Arm T-Bar Row 3×5-10
Behind the Back Barbell Power Shrug 3×3-5 or 5×5
Neutral Weighted Pullup 4-10RM + 3 Back-Off Sets/Triple
Dropset
Power Side Raise 3×15
Barbell Curl off High Pins 3×10
One Arm Cable Curl 3×10

—Cardio + abs or—

Bulgarian Split Squat 5-10RM + 3 Back-Off Sets/Triple Dropset
Single-legged Leg Press 3×5
L-Holds OR Planks 3×30-60s

WEEK 4
Incline Paused Bench Press 1-5RM or 4-10RM + 3 Back-Off
Sets/Triple Dropset
1-3 Board Press/Medium Pin Press 3×6-10 or 3×10-20
Flat Dumbbell Flyes 4×15
Floor Barbell Extension 4×12
V-Bar Pushdown 4×25

Behind the back Block Pull (Plates 2-6 inches above ground) 1-
5RM or 4-10RM + 3 Back-Off Sets/Triple Dropset
T-Bar Row 3×5-10
Snatch Grip High Pull 3×3-5 or 5×5
Dumbbell Pullover 3×10-15
Crucifix Holds 3×30-60s
Reverse Barbell Curl 3×10
Cable Curl 3×10

—Cardio + abs or—

Hack Squat Machine 4-10RM + 3 Back-Off Sets/Triple Dropset
Jumping Pistol Squats 3×10
Dragon Flags or Hanging Leg Raises 3×10