W1-W2 D1 D7

MG EXERCISE SETS REPS WEIGHT WEIGHT

C BENCH PRESS 3 10
C DB FLYE 3 15
C INCLINE DB FLYE 3 15
C INCLINE DB PRESS 3 10
S DB SHOULDER PRESS 3 10
S DB LATERAL RAISE 3 15
S BENT-OVER LATERAL RAISE 3 15
S BB UPRIGHT ROW 3 10
T CLOSE-GRIP BENCH PRESS 2 10
T BB LYING TRICEPS EXTENSION 2 15
T CABLE TRICEPS PRESSDOWN 2 15
T DB OVERHEAD TRICEPS EXTENSION 2 10
C PUSH-UP 1 AMRAP
W1-W2 D2 D8
MG EXERCISE SETS REPS WEIGHT WEIGHT
L FRONT SQUAT 3 15
L LYING LEG CURLS 3 15
L SQUAT 3 10
L LEG EXTENSION 3 15
L DB ROMANIAN DEADLIFT 3 10
L LEG PRESS CALF RAISE 3 15
L LUNGES 3 10
L STANDING CALF RAISE 3 AMRAP
CORE HANGING LEG RAISE 3 5
CORE STANDING OBLIQUE CRUNCHES 3 10
CORE CRUNCHES 3 10
W1-W2 D3 D9
MG EXERCISE SETS REPS WEIGHT WEIGHT
B BB BENT-OVER ROW 3 10
B STRAIGHT-ARM PULLDOWN 3 15
B REVERSE-GRIP BB BENT-OVER ROW 3 15
B WIDE-GRIP LAT PULLDOWN 3 10
T BB SHRUG 3 10
T BB BACK SHRUG 3 15
B SEATED BB CURLS 2 10
B BB CURLS 2 15
B PRONE-INCLINE DB CURLS 2 15
B INCLINE DB CURLS 2 10
A BB WRIST CURLS 2 10
A REVERSE BB WRIST CURLS 2 15
B CHIN-UP 1 AMRAP
W1-W2 D4 D10
MG EXERCISE SETS REPS WEIGHT WEIGHT
 C INCLINE BENCH PRESS 3 10
C INCLINE DB FLYE 3 15
C LOW-PULLEY CROSSOVER 3 15
C HIGH-PULLEY CROSSOVER 3 10
S SM SHOULDER PRESS 3 10
S BB UPRIGHT ROW 3 15
S LYING CABLE REAR DELT RAISE 3 15
S CABLE LATERAL RAISE 3 10
T BB LYING TRICEPS EXTENSION 2 10
T BENCH DIP 2 15
T REVERSE-GRIP TRICEPS EXTENSION 2 15
T TRICPES PRESSDOWN 2 10
PUSH-UP 1 AMRAP
W1-W2 D5 D11
MG EXERCISE SETS REPS WEIGHT WEIGHT
L SQUAT 3 10
L BB LUNCGE 3 15
L ONE-LEG LEG PRESS 3 15
L LEG PRESS 3 10
L DEADLIFT 3 10
L ROMANIAN DEADLIFT 3 15
L SEATED CALF RAISE 3 15
L ONE-LEG STANDING CALF RAISE 3 AMRAP
CORE CABLE CRUNCHES 3 10
CORE STANDING CABLE OBLIQUE CRUNCHES 3 15
CORE REVERSE CRUNCHES 3 10
W1-W2 D6 D12
MG EXERCISE SETS REPS WEIGHT WEIGHT
B WIDE-GRIP LAT PULLDOWN 3 10
B REVERSE-GRIP LAT PULLDOWN 3 15
B STRAIGHT-ARM PULLDOWN 3 15
B STANDING LAT PULLDOWN 3 10
T SM BACK SHRUG 3 10
T SM SHRUG 3 15
B BB CURLS 2 10
B PREACHER CURLS 2 15
B INCLINE DB CURLS 2 15
B ALTERNATINE DB CURLS 2 10
A DB REVERSE WRIST CURLS 2 10
A DB WRIST CURLS 2 15
PULL-UP 1 AMRAP
W3-W4 D1 D7
MG EXERCISE SETS REPS WEIGHT WEIGHT
C BENCH PRESS 3 8
C DB FLYE 3 20
C INCLINE DB FLYE 3 20
C INCLINE DB PRESS 3 8
S DB SHOULDER PRESS 3 8
S DB LATERAL RAISE 3 20
S BENT-OVER LATERAL RAISE 3 20
S BB UPRIGHT ROW 3 8
T CLOSE-GRIP BENCH PRESS 2 8
T BB LYING TRICEPS EXTENSION 2 20
T CABLE TRICEPS PRESSDOWN 2 20
T DB OVERHEAD TRICEPS EXTENSION 2 8
C PUSH-UP 1 AMRAP
W3-W4 D2 D8
MG EXERCISE SETS REPS WEIGHT WEIGHT
L FRONT SQUAT 3 20
L LYING LEG CURLS 3 20
L SQUAT 3 8
L LEG EXTENSION 3 20
L DB ROMANIAN DEADLIFT 3 8
L LEG PRESS CALF RAISE 3 20
L LUNGES 3 8
L STANDING CALF RAISE 3 AMRAP
CORE HANGING LEG RAISE 3 5
CORE STANDING OBLIQUE CRUNCHES 3 8
CORE CRUNCHES 3 8
W3-W4 D3 D9
MG EXERCISE SETS REPS WEIGHT WEIGHT
B BB BENT-OVER ROW 3 8
B STRAIGHT-ARM PULLDOWN 3 20
B REVERSE-GRIP BB BENT-OVER ROW 3 20
B WIDE-GRIP LAT PULLDOWN 3 8
T BB SHRUG 3 8
T BB BACK SHRUG 3 20
B SEATED BB CURLS 2 8
B BB CURLS 2 20
B PRONE-INCLINE DB CURLS 2 20
B INCLINE DB CURLS 2 8
A BB WRIST CURLS 2 8
A REVERSE BB WRIST CURLS 2 20
B CHIN-UP 1 AMRAP
W3-W4 D4 D10
MG EXERCISE SETS REPS WEIGHT WEIGHT
 C INCLINE BENCH PRESS 3 8
C INCLINE DB FLYE 3 20
C LOW-PULLEY CROSSOVER 3 20
C HIGH-PULLEY CROSSOVER 3 8
S SM SHOULDER PRESS 3 8
S BB UPRIGHT ROW 3 20
S LYING CABLE REAR DELT RAISE 3 20
S CABLE LATERAL RAISE 3 8
T BB LYING TRICEPS EXTENSION 2 8
T BENCH DIP 2 20
T REVERSE-GRIP TRICEPS EXTENSION 2 20
T TRICPES PRESSDOWN 2 8
PUSH-UP 1 AMRAP
W3-W4 D5 D11
MG EXERCISE SETS REPS WEIGHT WEIGHT
L SQUAT 3 8
L BB LUNCGE 3 20
L ONE-LEG LEG PRESS 3 20
L LEG PRESS 3 8
L DEADLIFT 3 8
L ROMANIAN DEADLIFT 3 20
L SEATED CALF RAISE 3 20
L ONE-LEG STANDING CALF RAISE 3 AMRAP
CORE CABLE CRUNCHES 3 8
CORE STANDING CABLE OBLIQUE CRUNCHES 3 20
CORE REVERSE CRUNCHES 3 8
W3-W4 D6 D12
MG EXERCISE SETS REPS WEIGHT WEIGHT
B WIDE-GRIP LAT PULLDOWN 3 8
B REVERSE-GRIP LAT PULLDOWN 3 20
B STRAIGHT-ARM PULLDOWN 3 20
B STANDING LAT PULLDOWN 3 8
T SM BACK SHRUG 3 8
T SM SHRUG 3 20
B BB CURLS 2 8
B PREACHER CURLS 2 20
B INCLINE DB CURLS 2 20
B ALTERNATINE DB CURLS 2 8
A DB REVERSE WRIST CURLS 2 8
A DB WRIST CURLS 2 20
PULL-UP 1 AMRAP
W5-W6 D1 D7
MG EXERCISE SETS REPS WEIGHT WEIGHT
C BENCH PRESS 4 6
C DB FLYE 4 25
C INCLINE DB FLYE 4 25
C INCLINE DB PRESS 4 6
S DB SHOULDER PRESS 4 6
S DB LATERAL RAISE 4 25
S BENT-OVER LATERAL RAISE 4 25
S BB UPRIGHT ROW 4 6
T CLOSE-GRIP BENCH PRESS 3 6
T BB LYING TRICEPS EXTENSION 3 25
T CABLE TRICEPS PRESSDOWN 3 25
T DB OVERHEAD TRICEPS EXTENSION 3 6
C PUSH-UP 1 AMRAP
W5-W6 D2 D8
MG EXERCISE SETS REPS WEIGHT WEIGHT
L FRONT SQUAT 4 25
L LYING LEG CURLS 4 25
L SQUAT 4 6
L LEG EXTENSION 4 25
L DB ROMANIAN DEADLIFT 4 6
L LEG PRESS CALF RAISE 4 25
L LUNGES 4 6
L STANDING CALF RAISE 4 AMRAP
CORE HANGING LEG RAISE 4 5
CORE STANDING OBLIQUE CRUNCHES 4 6
CORE CRUNCHES 4 6
W5-W6 D3 D9
MG EXERCISE SETS REPS WEIGHT WEIGHT
B BB BENT-OVER ROW 4 6
B STRAIGHT-ARM PULLDOWN 4 25
B REVERSE-GRIP BB BENT-OVER ROW 4 25
B WIDE-GRIP LAT PULLDOWN 4 6
T BB SHRUG 4 6
T BB BACK SHRUG 4 25
B SEATED BB CURLS 3 6
B BB CURLS 3 25
B PRONE-INCLINE DB CURLS 3 25
B INCLINE DB CURLS 3 6
A BB WRIST CURLS 3 6
A REVERSE BB WRIST CURLS 3 25
B CHIN-UP 1 AMRAP
W5-W6 D4 D10
MG EXERCISE SETS REPS WEIGHT WEIGHT
 C INCLINE BENCH PRESS 4 6
C INCLINE DB FLYE 4 25
C LOW-PULLEY CROSSOVER 4 25
C HIGH-PULLEY CROSSOVER 4 6
S SM SHOULDER PRESS 4 6
S BB UPRIGHT ROW 4 25
S LYING CABLE REAR DELT RAISE 4 25
S CABLE LATERAL RAISE 4 6
T BB LYING TRICEPS EXTENSION 3 6
T BENCH DIP 3 25
T REVERSE-GRIP TRICEPS EXTENSION 3 25
T TRICPES PRESSDOWN 3 6
PUSH-UP 1 AMRAP
W5-W6 D5 D11
MG EXERCISE SETS REPS WEIGHT WEIGHT
L SQUAT 4 6
L BB LUNCGE 4 25
L ONE-LEG LEG PRESS 4 25
L LEG PRESS 4 6
L DEADLIFT 4 6
L ROMANIAN DEADLIFT 4 25
L SEATED CALF RAISE 4 25
L ONE-LEG STANDING CALF RAISE 4 AMRAP
CORE CABLE CRUNCHES 4 6
CORE STANDING CABLE OBLIQUE CRUNCHES 4 25
CORE REVERSE CRUNCHES 4 6
W5-W6 D6 D12
MG EXERCISE SETS REPS WEIGHT WEIGHT
B WIDE-GRIP LAT PULLDOWN 4 6
B REVERSE-GRIP LAT PULLDOWN 4 25
B STRAIGHT-ARM PULLDOWN 4 25
B STANDING LAT PULLDOWN 4 6
T SM BACK SHRUG 4 6
T SM SHRUG 4 25
B BB CURLS 3 6
B PREACHER CURLS 3 25
B INCLINE DB CURLS 3 25
B ALTERNATINE DB CURLS 3 6
A DB REVERSE WRIST CURLS 3 6
A DB WRIST CURLS 3 25
PULL-UP 1 AMRAP
W7-W8 D1 D7
MG EXERCISE SETS REPS WEIGHT WEIGHT
C BENCH PRESS 4 4
C DB FLYE 4 30
C INCLINE DB FLYE 4 30
C INCLINE DB PRESS 4 4
S DB SHOULDER PRESS 4 4
S DB LATERAL RAISE 4 30
S BENT-OVER LATERAL RAISE 4 30
S BB UPRIGHT ROW 4 4
T CLOSE-GRIP BENCH PRESS 3 4
T BB LYING TRICEPS EXTENSION 3 30
T CABLE TRICEPS PRESSDOWN 3 30
T DB OVERHEAD TRICEPS EXTENSION 3 4
C PUSH-UP 1 AMRAP
W7-W8 D2 D8
MG EXERCISE SETS REPS WEIGHT WEIGHT
L FRONT SQUAT 4 30
L LYING LEG CURLS 4 30
L SQUAT 4 4
L LEG EXTENSION 4 30
L DB ROMANIAN DEADLIFT 4 4
L LEG PRESS CALF RAISE 4 30
L LUNGES 4 4
L STANDING CALF RAISE 4 AMRAP
CORE HANGING LEG RAISE 4 5
CORE STANDING OBLIQUE CRUNCHES 4 4
CORE CRUNCHES 4 4
W7-W8 D3 D9
MG EXERCISE SETS REPS WEIGHT WEIGHT
B BB BENT-OVER ROW 4 4
B STRAIGHT-ARM PULLDOWN 4 30
B REVERSE-GRIP BB BENT-OVER ROW 4 30
B WIDE-GRIP LAT PULLDOWN 4 4
T BB SHRUG 4 4
T BB BACK SHRUG 4 30
B SEATED BB CURLS 3 4
B BB CURLS 3 30
B PRONE-INCLINE DB CURLS 3 30
B INCLINE DB CURLS 3 4
A BB WRIST CURLS 3 4
A REVERSE BB WRIST CURLS 3 30
B CHIN-UP 1 AMRAP
W7-W8 D4 D10
MG EXERCISE SETS REPS WEIGHT WEIGHT
 C INCLINE BENCH PRESS 4 4
C INCLINE DB FLYE 4 30
C LOW-PULLEY CROSSOVER 4 30
C HIGH-PULLEY CROSSOVER 4 4
S SM SHOULDER PRESS 4 4
S BB UPRIGHT ROW 4 30
S LYING CABLE REAR DELT RAISE 4 30
S CABLE LATERAL RAISE 4 4
T BB LYING TRICEPS EXTENSION 3 4
T BENCH DIP 3 30
T REVERSE-GRIP TRICEPS EXTENSION 3 30
T TRICPES PRESSDOWN 3 4
PUSH-UP 1 AMRAP
W7-W8 D5 D11
MG EXERCISE SETS REPS WEIGHT WEIGHT
L SQUAT 4 4
L BB LUNCGE 4 30
L ONE-LEG LEG PRESS 4 30
L LEG PRESS 4 4
L DEADLIFT 4 4
L ROMANIAN DEADLIFT 4 30
L SEATED CALF RAISE 4 30
L ONE-LEG STANDING CALF RAISE 4 AMRAP
CORE CABLE CRUNCHES 4 4
CORE STANDING CABLE OBLIQUE CRUNCHES 4 30
CORE REVERSE CRUNCHES 4 4
W7-W8 D6 D12
MG EXERCISE SETS REPS WEIGHT WEIGHT
B WIDE-GRIP LAT PULLDOWN 4 4
B REVERSE-GRIP LAT PULLDOWN 4 30
B STRAIGHT-ARM PULLDOWN 4 30
B STANDING LAT PULLDOWN 4 4
T SM BACK SHRUG 4 4
T SM SHRUG 4 30
B BB CURLS 3 4
B PREACHER CURLS 3 30
B INCLINE DB CURLS 3 30
B ALTERNATINE DB CURLS 3 4
A DB REVERSE WRIST CURLS 3 4
A DB WRIST CURLS 3 30
PULL-UP 1 AMRAP