HERE ARE ALL THE EXERCISES:

0:52 - Legs 1 (Quad Focused)

Exercise 1: Squats 3 sets x 4 reps (80% 1RM)

Exercise 2: RDL 3 sets x 10 reps

Exercise 3: Single Leg Press 3 sets x 15 reps

Exercise 4: Eccentric-Accentuated Leg Extension 3 sets x 10-12 reps

Exercise 5: Seated Leg Curl 3 sets x 10-12 reps

Exercise 6: Standing Calf Raise 3 sets x 10-12 reps

Exercise 7A: Decline crunches: 2 sets x 10-12 reps

Exercise 7B: Long-Lever Planks: 2 sets x 30s

4:54 - Push 1 (Chest Focused)

Exercise 1: Bench Press 3 sets x 8 reps (72.5% 1RM)

Exercise 2: Machine Shoulder Press 3 sets x 12 reps

Exercise 3: Dip 3 sets x 12-15 reps

Exercise 4: Eccentric-Accentuated Skull crusher 3 sets x 8-10 reps

Exercise 5: Egyptian Lateral Raise 3 sets x 12 reps + MYO on last set

Exercise 6: Cable Tricep Kickback 3 sets x 20-30

7:24 - Pull 1 (Lat Focused) Exercise 1: Weighted Pull-Up 3 sets x 6 reps

Exercise 2: Seated Cable Row 3 sets x 10-12 reps

Exercise 3: Cable Pullover 3 sets x 15-20 reps

Exercise 4: Hammer Cheat Curl 3 sets x 8-10 reps

Exercise 5: Incline Dumbbell Curl 2 sets x 12-15 reps

9:35 - Legs 2 (Posterior-Chain Focused)

Exercise 1: Deadlift 3 sets x 3 reps (80-85% 1RM)

Exercise 2: Hack Squat 3 sets x 10-12 reps (Alternative Goblet Squats)

Exercise 3: Single-Leg Hip Thrust 2 sets x 15 reps

Exercise 4B: Prisoner Back Extension (He didn't give sets or reps)

Exercise 5: Single-Leg Calf Raise: 3 sets x 8-10 reps

Exercise 6: Weighted L-Sit Hold 3 sets to failure

12:15 - Push 2 (Delt Focused)

Exercise 1: Overhead Press 4 sets x 4 reps (80% 1RM)

Exercise 2: Close-Grip Bench Press 3 sets x 10 reps

Exercise 3: Cable Crossover 3 sets x 10-12 (+ Drop set on the last, drop 50% and to failure again)
Exercise 4: Overhead Tricep Extension: 3 sets x 10-12 reps

Exercise 5: Lateral Raise 21's 3 sets x 7/7/7

Exercise 6: Neck Flexion/Extension 3 sets x 10-12 (idk why this is here but whatever)

15:03 - Pull 2 (Mid-Back & Rear Delt Focused)

Exercise 1: OMNI-Grip Lat Pulldown (set 1 wide grip, set 2 close grip, set 3 supinated/reversed grip)
3 sets 10-12 reps

Exercise 2: Chest-Supported Row: 3 sets x 10-12 reps

Exercise 3: Rope Face Pull 3 sets x 15-20 (Athlean-X shall be proud of you)

Exercise 4 (Optional): Incline Dumbbell Shrug 3 sets x 15-20 reps (Straps recommended)

Exercise 5: Reverse Pec Deck: 2 sets x 15 (+ 10-15) (some weird drop set thing, check it out yourself)
Exercise 6: Pronated/Supinated Curl: 3 set x 10/10 reps (first 10 reps pronated and second 10
supinated)

OTHER WORKOUT PLANS

https://barbend.com/powerbuilding-workout-routine/

https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/6-week-workout-
serious-strength/
 MEAL PLAN
100G CHICKEN
2X WHOEL BAGEL
400 ML ORANGE JUICE
200ML CRANBERY JUICE
200G CHICKEN
3X TORTILLA WRAPS
2X PROTEIN BARS
80G COCO POPS
300 ML WHOLE MILK
150G CHICKEN
1X TORTILLA WRAP

400G 0% GREEK YOGHURT

20G PROTEIN WHEY
20G OF DARK CHOCOLATE