Lift Maxes (KG)

Barbell Squat Max -> 110

Barbell Bench Max -> 70
Deadlift Max -> 125
Week 1
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 92.5 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 60 4,3,3x 60 kg
Military Press 3x8-12 RPE 8-9 5x35 kg, 2x8x30 kg Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 3x10 bw Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9 3x10 10kg
DB laterals 3x10 RPE 8-9 3x10 5 kg Cable Laterals
DB laterals 1xFailure RPE 10 12x5kg
Skull Crusher 3x10 RPE 8-9 10,7x5+2,5kg Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 10,10,9 x 5 kg Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 112.5 1x3 112,5 Sumo Deadlift
Deadlift 4x6 100 4x6 100 kg
Lat Pulldown 3x10-15 RPE 8-9 3x10 60 kg Pull Ups
Barbell Row 3x12 RPE 8-9 10x50, 2x12x40 T-Bar Row
Cable Row 3x10 RPE 8-9 3x10 35 kg Machine Chest Supported Row
Cable Row 1xFailure RPE 10 13x35 kg
Dumbbell Curl 3x12 RPE 8-9 3x12 7.5 kg Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 3x10 5 kg Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Squat 1x3 100 Hack Squat
Barbell Squat 4x8 82.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 120 Sumo Deadlift
Deadlift 4x2 115
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 2
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 92.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 120 Sumo Deadlift
Deadlift 4x2 112.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 92.5 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 62.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 107.5 Sumo Deadlift
Deadlift 4x8 95
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 3
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 100 Hack Squat
Barbell Squat 4x8 82.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 45
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 107.5 Sumo Deadlift
Deadlift 4x8 87.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 92.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 112.5 Sumo Deadlift
Deadlift 4x6 102.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 4
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 95 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 60
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 115 Sumo Deadlift
Deadlift 4x6 102.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 100 Hack Squat
Barbell Squat 4x8 82.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 120 Sumo Deadlift
Deadlift 4x2 117.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 5
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 95
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 120 Sumo Deadlift
Deadlift 4x2 115
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 95 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 62.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 107.5 Sumo Deadlift
Deadlift 4x8 95
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 6
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 100 Hack Squat
Barbell Squat 4x8 82.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 45
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 107.5 Sumo Deadlift
Deadlift 4x8 90
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 95
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 115 Sumo Deadlift
Deadlift 4x6 105
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 7
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 97.5 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 60
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 117.5 Sumo Deadlift
Deadlift 4x6 102.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 102.5 Hack Squat
Barbell Squat 4x8 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 122.5 Sumo Deadlift
Deadlift 4x2 117.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 8
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 107.5 Hack Squat
Barbell Squat 4x4 95
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 122.5 Sumo Deadlift
Deadlift 4x2 117.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 97.5 Hack Squat
Barbell Squat 4x12 72.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 62.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 110 Sumo Deadlift
Deadlift 4x8 97.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 9
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 102.5 Hack Squat
Barbell Squat 4x8 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 110 Sumo Deadlift
Deadlift 4x8 90
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 107.5 Hack Squat
Barbell Squat 4x4 95
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 117.5 Sumo Deadlift
Deadlift 4x6 105
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise