Level 1 @ 3RIR

Back 10 Biceps 8
Chest 10 Triceps 6
F. Delts 6 Quads 8
S. Delts 4 Hams 6
R. Delts 4 Glutes 2
Traps 4 Calves 8

Workout Ex. No. Exercise Muscle Sets Range Rep Goal RIR Signal
A - Push 1 Face Pulls/Rotator Warmup - 2 - - -
A - Push 2 Barbell Benchpress Chest 3 L 6 3
A - Push 3 Seated Dumbell Shoulderpress F. Delts 3 M 10 3
A - Push 4 Cable Chest Flys Chest 2 H 20 3
A - Push 5 Cable Triceps Extensions (Overgrip) Triceps 3 M 10 3
A - Push 6 Dumbell Kickbacks Triceps
A - Push 7 Dumbell Lateral Raises S. Delts 2 M 10 3
A - Push 8
A - Push 9
A - Push 10
B - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
B - Pull 2 Pull Ups Back 3 L 6 3
B - Pull 3 Cable Rows Back 2 M 12 3
B - Pull 4 Barbell Bicep Curls Biceps 4 M 12 3
B - Pull 5 Concentration Curl Biceps
B - Pull 6 Rear Delt Flys R. Delts 2 H 20 3
B - Pull 7 Barbell Bentover Shrugs Traps 2 M 12 3
B - Pull 8
B - Pull 9
B - Pull 10
C - Legs 1 High Bar Squats Quads 3 L 6 3
C - Legs 2 Leg Curls Hams 3 M 12 3
C - Legs 3 Leg Extension/Legpress Quads 2 H 20 3
C - Legs 4 Stiff Legged Deadlift Hams
C - Legs 5 Calf Raise Calves 4 M 12 3
C - Legs 6 Seated Calf Raise Calves
C - Legs 7
C - Legs 8
D - Push 1 Face Pulls/Rotator Warmup - 2 - - -
D - Push 2 Overhead Press F. Delts 3 L 6 3
D - Push 3 Dumbell Incline Benchpress Chest 3 M 10 3
D - Push 4 Cable Chest Flys Chest 2 M 10 2
D - Push 5 Chest Press Machine Chest
D - Push 6 Cable Hammer Triceps Triceps 3 H 20 3
D - Push 7 Bench Dips Triceps
D - Push 8 Dumbell Side Rows S. Delts 2 M 10 3
D - Push 9
D - Push 10
E - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
E - Pull 2 Pendley Rows Back 3 L 6 3
E - Pull 3 Lat Pulldown Back 2 H 20 3
E - Pull 4 Standing Dumbell Curls Biceps 4 M 12 3
E - Pull 5 Hammer Curls Biceps
E - Pull 6 Dumbell Rear Delt Lateral Raise R. Delts 2 M 12 3
E - Pull 7 Dumbell Shrugs Traps 2 H 20 3
E - Pull 8 Dual Cable Shrug Traps
E - Pull 9
E - Pull 10
F - Legs 1 Deadlifts Hams 3 L 6 3
F - Legs 2 Hacksquats Quads 3 M 12 3
F - Legs 3 Lower Back/Glute Extension Glutes 2 H 20 3
F - Legs 4 Calf Raise Calves 4 H 20 3
F - Legs 5 Seated Calf Raise Calves
F - Legs 6
F - Legs 7
F - Legs 8
 Level 2 @ 2RIR

Back 12 Biceps 10
Chest 12 Triceps 8
F. Delts 7 Quads 10
S. Delts 5 Hams 8
R. Delts 5 Glutes 4
Traps 6 Calves 10

Workout Ex. No. Exercise Muscle Sets Range Rep Goal RIR Signal
A - Push 1 Face Pulls/Rotator Warmup - 2 - - -
A - Push 2 Barbell Benchpress Chest 4 L 6 2
A - Push 3 Seated Dumbell Shoulderpress F. Delts 3 M 10 2
A - Push 4 Cable Chest Flys Chest 2 H 20 2
A - Push 5 Cable Triceps Extensions (Overgrip) Triceps 3 M 10 2
A - Push 6 Dumbell Kickbacks Triceps 2 H 20 2
A - Push 7 Dumbell Lateral Raises S. Delts 3 M 10 2
A - Push 8
A - Push 9
A - Push 10
B - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
B - Pull 2 Pull Ups Back 3 L 6 2
B - Pull 3 Cable Rows Back 3 M 12 2
B - Pull 4 Barbell Bicep Curls Biceps 4 M 12 2
B - Pull 5 Concentration Curl Biceps 2 H 20 2
B - Pull 6 Rear Delt Flys R. Delts 2 H 20 2
B - Pull 7 Barbell Bentover Shrugs Traps 3 M 12 2
B - Pull 8
B - Pull 9
B - Pull 10
C - Legs 1 High Bar Squats Quads 4 L 6 2
C - Legs 2 Leg Curls Hams 4 M 12 2
C - Legs 3 Leg Extension/Legpress Quads 3 H 20 2
C - Legs 4 Stiff Legged Deadlift Hams
C - Legs 5 Calf Raise Calves 4 M 12 2
C - Legs 6 Seated Calf Raise Calves 2 H 20 2
C - Legs 7
C - Legs 8
D - Push 1 Face Pulls/Rotator Warmup - 2 - - -
D - Push 2 Overhead Press F. Delts 4 L 6 2
D - Push 3 Dumbell Incline Benchpress Chest 4 M 10 2
D - Push 4 Cable Chest Flys Chest 2 M 10 2
D - Push 5 Chest Press Machine Chest
D - Push 6 Cable Hammer Triceps Triceps 3 H 20 2
D - Push 7 Bench Dips Triceps
D - Push 8 Dumbell Side Rows S. Delts 2 M 10 2
D - Push 9
D - Push 10
E - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
E - Pull 2 Pendley Rows Back 3 L 6 2
E - Pull 3 Lat Pulldown Back 3 H 20 2
E - Pull 4 Standing Dumbell Curls Biceps 4 M 12 2
E - Pull 5 Hammer Curls Biceps
E - Pull 6 Dumbell Rear Delt Lateral Raise R. Delts 3 M 12 2
E - Pull 7 Dumbell Shrugs Traps 3 H 20 2
E - Pull 8 Dual Cable Shrug Traps
E - Pull 9
E - Pull 10
F - Legs 1 Deadlifts Hams 4 L 6 2
F - Legs 2 Hacksquats Quads 3 M 12 2
F - Legs 3 Lower Back/Glute Extension Glutes 4 H 20 2
F - Legs 4 Calf Raise Calves 4 H 20 2
F - Legs 5 Seated Calf Raise Calves
F - Legs 6
F - Legs 7
F - Legs 8
 Level 3 @ 1RIR

Back 14 Biceps 12
Chest 14 Triceps 10
F. Delts 8 Quads 12
S. Delts 6 Hams 10
R. Delts 6 Glutes 4
Traps 8 Calves 12

Workout Ex. No. Exercise Muscle Sets Range Rep Goal RIR Signal
A - Push 1 Face Pulls/Rotator Warmup - 2 - - -
A - Push 2 Barbell Benchpress Chest 4 L 6 1
A - Push 3 Seated Dumbell Shoulderpress F. Delts 4 M 10 1
A - Push 4 Cable Chest Flys Chest 2 H 20 1
A - Push 5 Cable Triceps Extensions (Overgrip) Triceps 3 M 10 1
A - Push 6 Dumbell Kickbacks Triceps 2 H 20 1
A - Push 7 Dumbell Lateral Raises S. Delts 3 M 10 1
A - Push 8
A - Push 9
A - Push 10
B - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
B - Pull 2 Pull Ups Back 4 L 6 1
B - Pull 3 Cable Rows Back 3 M 12 1
B - Pull 4 Barbell Bicep Curls Biceps 4 M 12 1
B - Pull 5 Concentration Curl Biceps 2 H 20 1
B - Pull 6 Rear Delt Flys R. Delts 3 H 20 1
B - Pull 7 Barbell Bentover Shrugs Traps 3 M 12 1
B - Pull 8
B - Pull 9
B - Pull 10
C - Legs 1 High Bar Squats Quads 5 L 6 1
C - Legs 2 Leg Curls Hams 4 M 12 1
C - Legs 3 Leg Extension/Legpress Quads 3 H 20 1
C - Legs 4 Stiff Legged Deadlift Hams 2 M 12 1
C - Legs 5 Calf Raise Calves 4 M 12 1
C - Legs 6 Seated Calf Raise Calves 2 H 20 1
C - Legs 7
C - Legs 8
D - Push 1 Face Pulls/Rotator Warmup - 2 - - -
D - Push 2 Overhead Press F. Delts 4 L 6 1
D - Push 3 Dumbell Incline Benchpress Chest 4 M 10 1
D - Push 4 Cable Chest Flys Chest 2 M 10 1
D - Push 5 Chest Press Machine Chest 2 H 20 1
D - Push 6 Cable Hammer Triceps Triceps 3 H 20 1
D - Push 7 Bench Dips Triceps 2 M 12 1
D - Push 8 Dumbell Side Rows S. Delts 3 M 10 1
D - Push 9
D - Push 10
E - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
E - Pull 2 Pendley Rows Back 4 L 6 1
E - Pull 3 Lat Pulldown Back 3 H 20 1
E - Pull 4 Standing Dumbell Curls Biceps 4 M 12 1
E - Pull 5 Hammer Curls Biceps 2 M 12 1
E - Pull 6 Dumbell Rear Delt Lateral Raise R. Delts 3 M 12 1
E - Pull 7 Dumbell Shrugs Traps 3 H 20 1
E - Pull 8 Dual Cable Shrug Traps 2 M 12 1
E - Pull 9
E - Pull 10
F - Legs 1 Deadlifts Hams 4 L 6 1
F - Legs 2 Hacksquats Quads 4 M 12 1
F - Legs 3 Lower Back/Glute Extension Glutes 4 H 20 1
F - Legs 4 Calf Raise Calves 4 H 20 1
F - Legs 5 Seated Calf Raise Calves 2 L 8 1
F - Legs 6
F - Legs 7
F - Legs 8
 Level 4 @ 1-0RIR

Back 16 Biceps 14
Chest 16 Triceps 12
F. Delts 8 Quads 14
S. Delts 8 Hams 12
R. Delts 8 Glutes 4
Traps 10 Calves 13

Workout Ex. No. Exercise Muscle Sets Range Rep Goal RIR Signal
A - Push 1 Face Pulls/Rotator Warmup - 2 - - -
A - Push 2 Barbell Benchpress Chest 4 L 6 1-0
A - Push 3 Seated Dumbell Shoulderpress F. Delts 4 M 10 1-0
A - Push 4 Cable Chest Flys Chest 3 H 20 1-0
A - Push 5 Cable Triceps Extensions (Overgrip) Triceps 3 M 10 1-0
A - Push 6 Dumbell Kickbacks Triceps 3 H 20 1-0
A - Push 7 Dumbell Lateral Raises S. Delts 4 M 10 1-0
A - Push 8
A - Push 9
A - Push 10
B - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
B - Pull 2 Pull Ups Back 4 L 6 1-0
B - Pull 3 Cable Rows Back 4 M 12 1-0
B - Pull 4 Barbell Bicep Curls Biceps 4 M 12 1-0
B - Pull 5 Concentration Curl Biceps 3 H 20 1-0
B - Pull 6 Rear Delt Flys R. Delts 4 H 20 1-0
B - Pull 7 Barbell Bentover Shrugs Traps 4 M 12 1-0
B - Pull 8
B - Pull 9
B - Pull 10
C - Legs 1 High Bar Squats Quads 5 L 6 1-0
C - Legs 2 Leg Curls Hams 4 M 12 1-0
C - Legs 3 Leg Extension/Legpress Quads 4 H 20 1-0
C - Legs 4 Stiff Legged Deadlift Hams 4 M 12 1-0
C - Legs 5 Calf Raise Calves 4 M 12 1-0
C - Legs 6 Seated Calf Raise Calves 2 H 20 1-0
C - Legs 7
C - Legs 8
D - Push 1 Face Pulls/Rotator Warmup - 2 - - -
D - Push 2 Overhead Press F. Delts 4 L 6 1-0
D - Push 3 Dumbell Incline Benchpress Chest 4 M 10 1-0
D - Push 4 Cable Chest Flys Chest 2 M 10 1-0
D - Push 5 Chest Press Machine Chest 3 H 20 1-0
D - Push 6 Cable Hammer Triceps Triceps 3 H 20 1-0
D - Push 7 Bench Dips Triceps 3 M 12 1-0
D - Push 8 Dumbell Side Rows S. Delts 4 M 10 1-0
D - Push 9
D - Push 10
E - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
E - Pull 2 Pendley Rows Back 4 L 6 1-0
E - Pull 3 Lat Pulldown Back 4 H 20 1-0
E - Pull 4 Standing Dumbell Curls Biceps 4 M 12 1-0
E - Pull 5 Hammer Curls Biceps 3 M 12 1-0
E - Pull 6 Dumbell Rear Delt Lateral Raise R. Delts 4 M 12 1-0
E - Pull 7 Dumbell Shrugs Traps 3 H 20 1-0
E - Pull 8 Dual Cable Shrug Traps 3 M 12 1-0
E - Pull 9
E - Pull 10
F - Legs 1 Deadlifts Hams 4 L 6 1-0
F - Legs 2 Hacksquats Quads 5 M 12 1-0
F - Legs 3 Lower Back/Glute Extension Glutes 4 H 20 1-0
F - Legs 4 Calf Raise Calves 4 H 20 1-0
F - Legs 5 Seated Calf Raise Calves 3 L 8 1-0
F - Legs 6
F - Legs 7
F - Legs 8