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Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up 90 x6 90 x6 90
Deadlift Warm Up 100 x6 100 x6
Optional Exercise 1 Warm Up 80 x8-12 80 x8-12 80
Optional Exercise 2 Warm Up 30 x8-12 30 x8-12 30

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 x8-12 x8-12

Thursday
Hypertrophy Lower Set 1 Set 2 Set 3
Back or Front Squat Warm Up x8 0 x8 0
Deadlift Variation Warm Up x8 0 x8 0
Hamstring Curl Warm Up x8 0 x8 0
Calf Raise Warm Up x15 0 x15 0
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Friday
Hypertrophy Upper Set 1 Set 2 Set 3
Chest Press (Flat or Decline) Warm Up x8 x8
Incline Chest Press Warm Up x8 x8
Upper Back Exercise #1 Warm Up x8 x8
Upper Back Exercise #2 Warm Up x8 x8
Shoulder Exercise Warm Up x10 x10
Bicep Exercise Warm Up x10 x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5
x8 0 x8 0 x8
x8 0 x6 0 x6
x8 0 x6 0 x6
x15 0 x15 0 x15
x8-12
x8-12

Set 4
x8 x8
x8 x8
x8 x8
x8 x8
x10 0 x6
x10
x8-12 x8-12
x8-12 x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Front Squat Warm Up x8-12 0 x8-12
Deadlift Warm Up x6 x6
SLDL Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 55 x6 55
DB Row Warm Up x6 x6
DB Press Seated Warm Up x6 x12
Pullup & Dip Weighted x6 x12
DB Curl Warm Up x8-12 x8-12
JM Press Warm Up x8-12 x8-12

Thursday
Control Lower Set 1 Set 2 Set 3
Pause Squat Warm Up x4 0 x4 0
Pause Front squat Warm Up x8-12 x8-12
Pause Deadlift Warm Up x4 0 x4 0
Deficit Deadlift Warm Up x8-12 x8-12

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up x4 x4
Pause DB Row Warm Up x4 x4
DB Press Seated Warm Up x10 0 x6 0
Pullup & Dip Weighted x10
JM Press Warm Up x8-12 x8-12
DB Curl Warm Up x8-12 x8-12
x6
x8-12

x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x8-12 0 x6 0 x6 0 x6
x4
x8-12

Set 4 Set 5 Set 6

x4 x4 x4 x4
x4 x4 x4 x4
x6 0 x6

x8-12
x8-12
 3 3
212 12 3
12 1

21
21 2
3
21

3
12
21
3 1 12

12
3 3
12

3 3

12
3
12

1
12
3
12

42 3
3 3

23141

4 31
12

4
21
12 5

2 5

12

3
4

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