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Day 1: Legs A
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Deadlift 3 6 3 6 4 6
Leg Press 3 10 3 10 3 10
Leg Curl 3 12 3 12 4 12
Standing Calf Raise 4 8 5 8 6 8
Ab Machine 3 12 3 12 4 12
Hanging Leg Raise 3 8-15 3 8-15 4 8-15

Day 2: Push A
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Bench Press 3 6-8 4 6 5 6
Incline Dumbell Press 3 8-10 3 8-10 4 8-10
OHP 3 6-8 3 6-8 3 6-8
Cable Latheral Raise 3 12 4 12 4 12
Weighted Dips 3 8 3 8 4 8
Tricep Pushdowns 3 12 4 12 4 12

Day 3: Pull A
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Pull Ups 3 8-10 4 8-10 4 8-10
Barbell row 3 10 3 10 4 10
Close Grip Lat Pulldown 3 12 3 12 3 12
Cable Upright Row 3 10 3 10 3 10
Face Pulls 3 12 3 12 4 12
Barbell Bicep Curl 3 8 4 8 4 8
Bayesian Curl 3 15 3 15 4 15

Day 4: Legs B
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Squat 3 8 3 8 4 8
Stiff Legged Deadlift 3 10 3 10 3 10
Leg Extension 3 12 3 12 4 12
Standing Calf raise 4 12 4 12 5 12
Hanging Leg Raise 3 10 3 10 4 10
Cable Crunch 3 15 3 15 4 15

Day 5: Push B
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Incline Bench Press 3 10 4 10 5 10

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Cable Crossover 3 12 4 12 4 12
Shoulder Dumbell Press 3 10 3 10 3 10
Latheral Raise 3 15-20 4 15-2020 4 15-20
Close Grip Benchpress 3 10 3 10 3 10
Tricep cable extension 3 15 4 15 4 15

Day 6: Pull B
Week 1 4 RIR Week 2 3 RIR Week 3
Exercise Sets Reps Weight %1rm Sets Reps Weight %1rm Sets Reps Weight
Weighted Pullups 3 6 3 6 4 6
Chest Supported Row 3 10 3 10 3 10
Cable Row 3 12 4 12 4 12
Rear Delt machine Fly 3 15 3 15 4 15
Incline Dumbell Curl 3 10 4 10 4 10
Machine Curl/Cable Curl 3 12 3 12 4 12

Week 1 Week 2 Week 3

Total Weekly sets Sets Sets Sets
Chest 12 15 18
Side/Rear Delt 15 17 19
Triceps 12 14 15
Back 18 20 22
Biceps 12 14 16
Quad 9 9 11
Hamstring 9 9 11
Calves 8 9 11
Abs 12 12 16

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2 RIR Week 4 1 RIR Week 5 -Deload One Rep Max

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm Bench Squat
4 6 2 8 60% 205 325
3 10 2 10
4 12 2 12
7 8 3 8
4 12 2 12
4 8-15 2 8-15

2 RIR Week 4 1 RIR Week 5 -Deload

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm
5 6 2 6 60%
5 8-10 2 8-10
3 6-8 2 6-8
5 12 2 12
4 8 2 8
5 12 2 12

2 RIR Week 4 1 RIR Week 5 -Deload

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm
4 8-10 2 8-10 60%
4 10 2 10
4 12 2 12
3 10 2 10
5 12 2 12
5 8 2 8
4 15 2 15

2 RIR Week 4 1 RIR Week 5 -Deload

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm
4 8 2 8 60%
3 10 2 10
4 12 2 12
6 12 3 12
4 10 2 10
4 15 4 15

2 RIR Week 4 1 RIR Week 5 -Deload/ Or Skip

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm
5 10 2 10 60%

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5 12 2 12
3 10 2 10
5 15-20 2 20
4 10 2 10
4 15 2 15

2 RIR Week 4 1 RIR Week 5 -Deload/ Or Skip

%1rm Sets Reps Weight %1rm Sets Reps Weight %1rm
4 6 2 6 60%
4 10 2 10
4 12 2 12
5 15 2 15
5 10 2 10
4 12 2 12

Week 4 Week 5 -Deload

Sets Sets
20 8
23 10
17 8
24 12
18 8
11 6
11 6
13 6
16 8

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Deadlift OHP
315 145

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