Chest + Back Exercise: Sets x Reps Notes + Rest

(Pre-exhaustion) Lat Pulldown 2x12-15 30 sec.

(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12 30 sec.
Superset 1 Seated Cable Row 4x12 30 sec.
Superset 2 Converging Chest Press 4x10-12 30 sec. to 1 min.
Superset 2 Vertical Row 4x10-12 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Machine Chest Press 4x12 30 sec.
Superset 4 Smith Machine Row 4x12 30 sec.
Burnout Pushups 1 x failure
Burnout Pullups 1 x failure

Legs (Quad Focus)

Barbell Back Squat 1x5 full recovery, warmup and work up to a top (heavy/challenging) set
Barbell Back Squat 3x8 2 min. rest
Leg Press (low, narrow foot position) 4x20 1-2 min.
Quad Extension 3x75 drop set 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Walking Lunges 3x25 each leg, last set until failure 30 sec. to 1 min.
Superset 1 Standing Calf Raises 4x20 1 min.
Superset 1 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated Overhead Press 3x12 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Machine Incline Press 3x12-15 1-2 min.
Superset 2 Cable Fly (High to Low) 3x15-20 1-2 min.
Bent Over DB Rear Delt Fly 4x15-20 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 2x10-12, drop weight do a third set to failure 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Landmine Chest Press 2x12-15, third set until failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Hamstring Curl 2x15 2 min. This is just a warmup, keep the weight light and focus on the contraction.
Barbell Hip Thrust 1x6-8 1-2 min.
Barbell Hip Thrust 3x10-12 1-2 min.
Leg Press (High, Wide Foot Position) 2x15 1 min.
Leg Press (High, Wide Foot Position) 2xfailure, last set triple dropset 2 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset Standing Calf Raises 5x20-failure 1-2 min.
Superset Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 1 min.
Superset 1 DB Curl 4x15-20 1 min.
Superset 1 Overhead Tricep Extension- Rope 4x15 1 min.
Superset 2 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 2 Bent Over Barbell Row 4x 10-12, last set dropset to failure 1-2 min.
Superset 3 Cable Pullover 5x10-12 1 min.
Superset 3 French Press 5x12-15, last set to failure 1 min.
Reverse Grip Single Arm Tricep Extension 3x12, fourth set to failure 30 sec.
Lat Pulldown 3x12, fourth set heavy & triple drop set to failure 1 min.

Rest Day ENDWEEK 1

Chest + Back
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Chest Cable Fly 2x12-15 30 sec.
Incline Barbell Press Heavy Set of 4, followed by 3x12 2 min.
Lat Pulldown 3x8, last set single dropset to failure 2 min.
Neutral Grip Chest Press 4x10-12 30 sec. to 1 min.
Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15-20 1 min.
Superset 1 High to Low Cable Fly 4x15 1-2 min.
Superset 1 DB Pullover 4x10-12 1-2 min.
Superset 2 Dips 4x12, last set to failure 1 min.
Superset 2 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Quad Extension 3x75 drop set 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Superset 1 Leg Press (low, narrow foot position) 4x20 rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 4xfailure rest 1 min. before starting next set of leg press
Barbell Back Squat 4x10 2 min. rest
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated DB Overhead Press 1x6 full recovery working up to the top set.
Seated DB Overhead Press 3x10 1-2 min.
Superset 1 Facepulls 4x15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Superset 2 DB Incline Press 3x12-15, last set dropset 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 3x12 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x10 Full recovery working up to top set.
Barbell Hip Thrust 3x10-12 1-2 min.
Glute Ham Raise 4x12-15, last set to failure 1 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset Standing Calf Raises 5x20-failure 1-2 min.
Superset Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Lat Pulldown 4x8-10, heavy, 1 sec. pause at bottom 2 min.
Superset 1 DB Curl 4x12-15 1 min.
Superset 1 Overhead DB Tricep Extension 4x10-12 1 min.
Superset 2 Hammer Curl 3x8-10 heavy 1 min.
Superset 2 Rope Tricep Extension 3x10-12 heavy 1 min
Superset 3 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 3 Bent Over Barbell Row 4x 10-12, last set dropset to failure 1-2 min.
Cable Pullover 5x10-12 1 min.
French Press 5x12-15, last set to failure 1 min.
Barbell Row 4x10, last set dropset 1 min.
Pullups 3x failure 2 min.

Rest Day ENDWEEK 2

Chest + Back
Incline Barbell Press Top set of 10, followed by 3x8 Full recovery while building up to top set. 2 min. for working sets
Lat Pulldown 3x10, last set single dropset to failure 2 min.
Superset 1 Incline DB Press 4x10-12 2 min.
Superset 1 Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15, 3 sec. eccentric 1 min.
Superset 2 High to Low Cable Fly 4x15 1-2 min.
Superset 2 DB Pullover 4x10-12 1-2 min.
Superset 3 Dips 4x12, last set to failure 1 min.
Superset 3 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Barbell Back Squat 1x4, 3x12 Full recovery working up to top set. 2 min. rest for working sets
Superset 1 Leg Press (low, narrow foot position) 4x15, last set double dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 3xfailure rest 1 min. before starting next set of leg press
Quad Extension 4x20, 3 sec. eccentric 2 min.
Bulgarian Split Squat 3x10-12 each leg 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Standing Military Press 4x10 2 min.
Superset 1 Facepulls 4x15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 DB Incline Press 3x12-15, last set dropset 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 3x12 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x10 Full recovery working up to top set.
Barbell Hip Thrust 3x10-12 1-2 min.
Glute Ham Raise 4x12-15, last set to failure 1 min.
DB RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Smith Machine Row 4x8-10, heavy, 2 sec. eccentric 2 min.
Superset 1 DB Curl 4x12-15 1 min.
Superset 1 Overhead DB Tricep Extension 4x10-12 1 min.
Superset 2 Hammer Curl 3x12-15 rest while working triceps
Superset 2 Rope Tricep Extension 3x12-15 rest while working biceps
Superset 3 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 3 DB Pullover 4x 10-12, last set dropset to failure 1-2 min.
Neutral Grip Lat Pulldown 4x10-12 2 min.
French Press 4x12-15, last set to failure 1 min.
DB Row 4x10, last set dropset 1 min.
Pullups 3x failure 2 min.

Rest Day ENDWEEK 3

Chest + Back
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Incline Bench Cable Fly 2x12-15 30 sec.
Incline Barbell Press Top set of 10, followed by 3x6 Full recovery while working up to top set. 2 min for working sets
Lat Pulldown 3x8, last set single dropset to failure 2 min.
Incline Machine Press 4x10-12 30 sec. to 1 min.
Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15-20 1 min.
Superset 1 Low to High Cable Fly 4x15 1-2 min.
Superset 1 Cable Pullover 4x10-12 1-2 min.
Superset 2 DB Incline Pec Fly 4x12, last set to failure 1 min.
Superset 2 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Quad Extension 3x75 dropset 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Superset 1 Leg Press (low, narrow foot position) 4x20, last set dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 4xfailure rest 1 min. before starting next set of leg press
Barbell Back Squat 3x15 2 min. rest
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated DB Overhead Press 4x12 1-2 min.
Superset 1 Facepulls 4x12-15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Superset 2 Flat DB Press 3x10-12, last set dropset to failure 1-2 min.
Superset 2 Neutral Cable Fly 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Incline DB Press 1x6-8 Full recovery working up to the top set.
Incline DB Press 3x12 1 min.
 DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x6 Full recovery working up to top set.
Barbell Hip Thrust 3x10, 2 sec. pause at top 1-2 min.
Glute Ham Raise 4x12-15, last set dropset to failure 1 min.
Smith Machine RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset Standing Calf Raises 5x20-failure 1-2 min.
Superset Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Supinated Grip Lat Pulldown 4x12-15, heavy, 3 sec. eccentric 2 min.
Superset 1 DB Curl 4x12-15 1 min.
Superset 1 Overhead DB Tricep Extension 4x10-12 1 min.
Superset 2 Hammer Curl 3x12-15 rest while working triceps
Superset 2 Straight Bar Tricep Extension 3x12-15 rest while working biceps
Superset 3 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 3 Cable Pullover 4x10-12, last set dropset to failure 1-2 min.
Neutral Grip Lat Pulldown 4x10-12 2 min.
French Press 4x12-15, last set to failure 1 min.
DB Row 4x10, last set dropset 1 min.
Pullups, Neutral Grip 3x failure 2 min.

Rest Day ENDWEEK 4

Chest + Back Exercise: Sets x Reps Notes + Rest

(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12 30 sec.
Superset 1 Single Arm Seated Cable Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x12-15, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 Vertical Row 4x12, 2 sec. pause at bottom 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Position Seated Cable Fly 4x15-20 30 sec.
Superset 4 Smith Machine Row 4x10, 2 sec. pause at top, 3 sec. eccentric 30 sec.

Legs (Quad Focus)

Barbell Back Squat 1x6-8 full recovery, warmup and work up to a top (heavy/challenging) set
Barbell Back Squat 3x12, pause at bottom 2 min. rest
Leg Press (low, narrow foot position) 4x20 1-2 min.
Quad Extension 3x75 drop set 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Bulgarian Split Squat 3x15 each leg 1-2 min.
Superset 1 Standing Calf Raises 4x20 1 min.
Superset 1 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
DB Seated Overhead Press 3x12 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Machine Incline Press 3x12-15 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Bent Over DB Rear Delt Fly 4x15-20 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 2x10-12, drop weight do a third set to failure 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Landmine Chest Press 2x12-15, third set until failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) DB RDL 2x15, 3 sec. eccentric, 3 sec. concentric 2 min. This is just a warmup, keep the weight light and focus on the contraction.
Barbell Hip Thrust 1x6, pause at the top 2 sec. 1-2 min.
Barbell Hip Thrust 3x10, pulse, go to the top, drop 1/3, back to the top 1-2 min.
 Leg Press (High, Wide Foot Position) 3x15 1 min.
Leg Press (High, Wide Foot Position) 2xfailure, last set triple dropset 2 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 1 min.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 Overhead Tricep Extension- Rope 4x15, 15 sec. pause at bottom after last rep 1 min.
Superset 2 Preacher Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 2 Smith Machine Barbell Row 4x 10-12, last set dropset to failure 1-2 min.
Superset 3 Cable Pullover 5x10-12 1 min.
Superset 3 French Press 5x12-15, last set to failure 1 min.
Reverse Grip Single Arm Tricep Extension 3x12, fourth set to failure 30 sec.
Lat Pulldown 3x12, fourth set heavy & triple drop set to failure 1 min.

Rest Day ENDWEEK 5

Chest + Back
Incline Barbell Press Top set of 4, followed by 3x12 Full recovery while building up to top set. 2 min. for working sets
Lat Pulldown 3x12, last set single dropset to failure 2 min.
Superset 1 Incline DB Press 4x10-12 2 min.
Superset 1 Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Neutral Position Cable Fly 3x15, 3 sec. eccentric 1 min.
Superset 2 High to Low Cable Fly 4x15 1-2 min.
Superset 2 DB Pullover 4x10-12 1-2 min.
Superset 3 Dips 4x12, last set to failure 1 min.
Superset 3 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Barbell Back Squat 1x4, 3x12 Full recovery working up to top set. 2 min. rest for working sets
Superset 1 Leg Press (low, narrow foot position) 4x15, last set double dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 3xfailure rest 1 min. before starting next set of leg press
Quad Extension 4x20, 3 sec. eccentric 2 min.
Bulgarian Split Squat 3x10-12 each leg 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Standing Military Press 4x10 2 min.
Superset 1 Facepulls 4x15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 DB Incline Press 3x12-15, last set dropset 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 3x12 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x8 Full recovery working up to top set.
Barbell Hip Thrust 3x10-12 1-2 min.
Glute Ham Raise 4x12-15, last set to failure 1 min.
Barbell RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Smith Machine Row 4x8-10, heavy, 2 sec. eccentric 2 min.
Superset 1 DB Curl 4x12-15 1 min.
Superset 1 French Press 4x10-12 1 min.
Superset 2 Hammer Curl 3x12-15 rest while working triceps
Superset 2 EZ Bar Tricep Extension 3x12-15 2 sec. pause at bottom rest while working biceps
Superset 3 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 3 DB Pullover 4x 10-12, last set dropset to failure 1-2 min.
Neutral Grip Lat Pulldown 4x10-12 2 min.
Overhead DB Tricep Extension 4x12-15, last set to failure 1 min.
DB Row 4x10, last set dropset 1 min.
Pullups 3x failure 2 min.

Rest Day ENDWEEK 6

Chest + Back
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Any Variation Cable Fly 2x12-15 30 sec.
Incline Barbell Press Top set of 6, followed by 3x8 Full recovery while working up to top set. 2 min for working sets
Lat Pulldown 3x12-15, pause at bottom 2 min.
Incline Machine Press 4x10-12 30 sec. to 1 min.
Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15-20 1 min.
Superset 1 Low to High Cable Fly 4x15 1-2 min.
Superset 1 Cable Pullover 4x10-12 1-2 min.
Superset 2 Neutral Grip Machine Press 4x12, last set to failure 1 min.
Superset 2 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Superset 1 Leg Press (low, narrow foot position) 4x20, last set dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 4xfailure rest 1 min. before starting next set of leg press
Barbell Back Squat 3x12 2 min.
Quad Extension 3x75 dropset 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated DB Overhead Press 4x12 1-2 min.
Superset 1 Facepulls 4x12-15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Superset 2 Flat DB Press 3x10-12, last set dropset to failure 1-2 min.
Superset 2 Neutral Cable Fly 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Incline DB Press 1x6-8 Full recovery working up to the top set.
Incline DB Press 3x12, last set dropset, get at least 10 on the drop 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x6 Full recovery working up to top set.
Barbell Hip Thrust 3x10, 2 sec. pause at top 1-2 min.
Glute Ham Raise 4x12-15, last set dropset to failure 1 min.
Smith Machine RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset Standing Calf Raises 5x20-failure 1-2 min.
Superset Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 1 min.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 Overhead Tricep Extension- Rope 4x15, 15 sec. pause at bottom after last rep 1 min.
Superset 2 Preacher Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 2 Smith Machine Barbell Row 4x 10-12, last set dropset to failure 1-2 min.
Superset 3 Cable Pullover 5x10-12 1 min.
Superset 3 French Press 5x12-15, last set to failure 1 min.
Reverse Grip Single Arm Tricep Extension 3x12, fourth set to failure 30 sec.
Lat Pulldown 3x12, fourth set heavy & triple drop set to failure 1 min.

Rest Day ENDWEEK 7

Chest + Back
Incline Barbell Press Top set of 10, followed by 3x6 Full recovery while building up to top set. 2 min. for working sets
Lat Pulldown 3x10, last set single dropset to failure 2 min.
Superset 1 Incline DB Press 4x10-12 2 min.
Superset 1 Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15, 3 sec. eccentric 1 min.
Superset 2 High to Low Cable Fly 4x15 1-2 min.
Superset 2 DB Pullover 4x10-12 1-2 min.
Superset 3 Dips 4x12, last set to failure 1 min.
Superset 3 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Barbell Back Squat 1x6, 3x10 Full recovery working up to top set. 2 min. rest for working sets
Leg Press (low, narrow foot position) 4x15, last set double dropset to failure 2 min.
Superset 1 Bodyweight Sissy Squat 3xfailure 1 min.
Superset 1 Quad Extension 4x20, 3 sec. eccentric rest 1 min. before starting next set of sissy squats
Bulgarian Split Squat 3x10-12 each leg 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Standing Military Press 4x12 2 min.
Superset 1 Facepulls 4x15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Incline Barbell Press 3x10, last set dropset 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 3x10, 3 sec. eccentric 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

Barbell Hip Thrust 1x4-6 Full recovery working up to top set.
Barbell Hip Thrust 3x10-12 1-2 min.
Glute Ham Raise 4x12-15, last set to failure 1 min.
Good Morning 3x12 1-2 min.
DB RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 1 min.
Superset 1 Ez Bar Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 1 Overhead Straight Bar Tricep Extension 4x15, 15 sec. pause at bottom after last rep 1 min.
Superset 2 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 2 Vertical Row 4x10-12, last set dropset to failure 1-2 min.
Superset 3 Cable Pullover 5x10-12 1 min.
Superset 3 French Press 5x12-15, last set to failure 1 min.
Reverse Grip Single Arm Tricep Extension 3x12, fourth set to failure 30 sec.
Neutral Grip Lat Pulldown 3x12, fourth set heavy & triple drop set to failure 1 min.

Rest Day ENDWEEK 8

Chest + Back Exercise: Sets x Reps Notes + Rest

(Pre-exhaustion) Single Arm Seated Cable Row 2x12-15 30 sec.
(Pre-exhaustion) Any Variation Cable Fly 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12, last set dropset 30 sec.
Superset 1 Chest Supported Row or Landmine Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x12-15, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 Vertical Row 4x12, 2 sec. pause at bottom 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Position Seated Cable Fly 4x15-20 30 sec.
Superset 4 Smith Machine Row 4x10, 2 sec. pause at top, 3 sec. eccentric 30 sec.

Legs (Quad Focus)

Barbell Back Squat 1x4 full recovery, warmup and work up to a top (heavy/challenging) set
Barbell Back Squat 3x8 2 min. rest
Leg Press (low, narrow foot position) 4x20 1-2 min.
Quad Extension 4x25 slow & controlled 2 min.
Bulgarian Split Squat 3x15 each leg, 3 sec. eccentric 1-2 min.
Superset 1 Standing Calf Raises 4x20 1 min.
Superset 1 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
DB Seated Overhead Press 3x12 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Cable Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Machine Incline Press 3x12-15 1-2 min.
Superset 2 Cable Fly (Neutral) 3x15-20 1-2 min.
Bent Over DB Rear Delt Fly 4x15-20 1 min.
Flat DB Press 1x4-6 Full recovery working up to the top set.
Flat DB Press 2x10-12, drop weight do a third set to failure 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Landmine Chest Press 2x12-15, third set until failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Glute Ham Raise 2x15, 3 sec. eccentric 2 min. This is just a warmup, keep the weight light and focus on the contraction.
Barbell Hip Thrust 1x6, pause at the top 2 sec. 1-2 min.
Barbell Hip Thrust 3x10, 3 sec. eccentric, 3 sec. concentric 1-2 min.
Leg Press (High, Wide Foot Position) 3x15 1 min.
Leg Press (High, Wide Foot Position) 2xfailure, last set triple dropset 2 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 30 sec.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 T Bar Row 4x10-12, last set dropset to failure 1 min.
Superset 2 DB Pullover 5x10-12 1 min.
Superset 2 French Press 5x12-15, last set to failure 1 min.
Lat Pulldown 3x12, 3 sec. eccentric 1 min.
Tricep Cable Kickback 3x12, fourth set dropset 30 sec.
Superset 3 Ez Bar Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 3 Overhead Straight Bar Tricep Extension 4x15, 15 sec. pause at bottom after last rep 1 min.
Pullups 2xfailure 2 min.

Rest Day ENDWEEK 9

Chest + Back
Incline Barbell Press Top set of 6, followed by 3x8 Full recovery while building up to top set. 2 min. for working sets
Lat Pulldown 3x12, last set single dropset to failure 2 min.
Superset 1 Incline DB Press 4x10-12 2 min.
Superset 1 Seated Cable Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Neutral Position Cable Fly 3x15, 3 sec. eccentric 1 min.
Superset 2 High to Low Cable Fly 4x15 1-2 min.
Superset 2 DB Pullover 4x10-12 1-2 min.
Superset 3 Dips 4x12, 3 sec. eccentric, last set to failure 1 min.
Superset 3 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Barbell Back Squat 1x8, 3x12 Full recovery working up to top set. 2 min. rest for working sets
Superset 1 Leg Press (low, narrow foot position) 4x15, last set double dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 3xfailure rest 1 min. before starting next set of leg press
Quad Extension 4x20, 3 sec. eccentric, 3 sec. concentric 2 min.
Bulgarian Split Squat 3x10-12 each leg 1 min.
Walking Lunges 2x20 yards 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated Military Press 4x12-15 2 min.
Superset 1 Facepulls 4x15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Superset 2 Seated DB Rear Delt Fly 4x12 1 min.
DB Incline Press 3x12-15, last set dropset 1-2 min.
Flat Machine Press 1x6-8 Full recovery working up to the top set.
 Flat Machine Press 3x12 1 min.
Superset 3 DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Pushups 3xfailure 1-2 min.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x8 Full recovery working up to top set.
Barbell Hip Thrust 3x10-12, 2 sec. pause at top 1-2 min.
Glute Ham Raise 4x12-15, last set to failure 1 min.
Barbell RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Smith Machine Row 4x8-10, heavy, 2 sec. eccentric 2 min.
Superset 1 DB Curl 4x12-15 1 min.
Superset 1 French Press 4x10-12 1 min.
Superset 2 Hammer Curl 3x12-15 rest while working triceps
Superset 2 V Bar Tricep Extension 3x12-15 2 sec. pause at bottom rest while working biceps
Superset 3 Preacher Curl 2x10 heavy, 2xfailure lighter 1-2 min.
Superset 3 Cable Pullover 4x 10-12, last set dropset to failure 1-2 min.
Neutral Grip Lat Pulldown 4x10-12 2 min.
Overhead DB Tricep Extension 4x12-15, last set to failure 1 min.
DB Row 4x10, last set dropset 1 min.
Pullups 3x failure 2 min.

Rest Day ENDWEEK 10

Chest + Back
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Any Variation Cable Fly 2x12-15 30 sec.
Incline Barbell Press Top set of 6, followed by 3x8 Full recovery while working up to top set. 2 min for working sets
Lat Pulldown 3x12-15, pause at bottom 2 min.
Incline Machine Press 4x10-12 30 sec. to 1 min.
Smith Machine Row 4x10-12, heavy, 3 sec. eccentric 1-2 min.
Pec Deck 3x15-20 1 min.
Superset 1 Low to High Cable Fly 4x15 1-2 min.
Superset 1 Cable Pullover 4x10-12 1-2 min.
Superset 2 Neutral Grip Machine Press 4x12, last set to failure 1 min.
Superset 2 DB Row 4x12-15 1 min.

Legs (Quad Focus)

Superset 1 Leg Press (low, narrow foot position) 4x20, last set dropset to failure rest while doing sissy squats
Superset 1 Bodyweight Sissy Squat 4xfailure rest 1 min. before starting next set of leg press
Barbell Back Squat 3x12 2 min.
Quad Extension 3x75 dropset 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Seated DB Overhead Press 4x12 1-2 min.
Superset 1 Facepulls 4x12-15 1 min.
Superset 1 Lateral Raise 4x12-15, heavy 1 min.
Superset 2 Flat DB Press 3x10-12, last set dropset to failure 1-2 min.
Superset 2 Neutral Cable Fly 3x15-20 1-2 min.
Seated DB Rear Delt Fly 4x12 1 min.
Incline DB Press 1x6-8 Full recovery working up to the top set.
Incline DB Press 3x12, last set dropset, get at least 10 on the drop 1 min.
DB Shrug 4x20,1 sec. hold at top 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Dips 3x12-20, last set to failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Resistance Band Good Morning 2x15 2 min. This is just a warmup, use it as a dynamic stretching movement.
Barbell Hip Thrust 1x6 Full recovery working up to top set.
Barbell Hip Thrust 3x10, 2 sec. pause at top 1-2 min.
Glute Ham Raise 4x12-15, last set dropset to failure 1 min.
 Smith Machine RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset Standing Calf Raises 5x20-failure 1-2 min.
Superset Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 1 min.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 Overhead Tricep Extension- Rope 4x15, 15 sec. pause at bottom after last rep 1 min.
Superset 2 Preacher Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 2 Smith Machine Barbell Row 4x 10-12, last set dropset to failure 1-2 min.
Superset 3 Cable Pullover 5x10-12 1 min.
Superset 3 French Press 5x12-15, last set to failure 1 min.
Reverse Grip Single Arm Tricep Extension 3x12, fourth set to failure 30 sec.
Lat Pulldown 3x12, fourth set heavy & triple drop set to failure 1 min.

Rest Day ENDWEEK 11

Chest + Back Exercise: Sets x Reps Notes + Rest

(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12 30 sec.
Superset 1 Single Arm Seated Cable Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x12-15, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 Chest Supported Row 4x12, 2 sec. pause at bottom 30 sec. to 1 min.
Superset 3 Low to High Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Position Seated Cable Fly 4x15-20 30 sec.
Superset 4 Smith Machine Row 4x10, 2 sec. pause at top, 3 sec. eccentric 30 sec.

Legs (Quad Focus)

Barbell Back Squat 1x6-8 full recovery, warmup and work up to a top (heavy/challenging) set
Barbell Back Squat 4x12 2 min. rest
Leg Press (low, narrow foot position) 4x20, last set triple dropset to failure 1-2 min.
Quad Extension 3x75 drop set 1st 25 reps 1 sec. hold at top, 2nd 25 reps 3 sec. eccentric, 3rd 25 reps explosive. That is one set. 2 min rest between sets
Bulgarian Split Squat 3x15 each leg 1-2 min.
Superset 1 Standing Calf Raises 4x20 1 min.
Superset 1 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
Standing Military Press 3x8-10 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 DB Incline Press 3x12-15 1-2 min.
Superset 2 Cable Fly (Low to High) 3x15-20 1-2 min.
Bent Over DB Rear Delt Fly 4x15-20 1 min.
Flat DB Press 1x6-8 Full recovery working up to the top set.
Flat DB Press 2x10-12, drop weight do a third set to failure 1 min.
Superset 3 Machine Shoulder Press 3x12-15, fourth set until failure 30 sec.
Superset 3 Landmine Chest Press 3x12-15, fourth set until failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) DB RDL 2x15, 3 sec. eccentric, 3 sec. concentric 2 min. This is just a warmup, keep the weight light and focus on the contraction.
Barbell Hip Thrust 1x6, pause at the top 2 sec. 1-2 min.
Barbell Hip Thrust 3x10, pulse, go to the top, drop 1/3, back to the top 1-2 min.
Leg Press (High, Wide Foot Position) 3x15 1 min.
Leg Press (High, Wide Foot Position) 2xfailure, last set triple dropset 2 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 30 sec.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 T Bar Row 4x10-12, last set dropset to failure 1 min.
Superset 2 DB Pullover 5x10-12 1 min.
Superset 2 French Press 5x12-15, last set to failure 1 min.
Lat Pulldown 3x12, 3 sec. eccentric 1 min.
Tricep Cable Kickback 3x12, fourth set dropset 30 sec.
Superset 3 Ez Bar Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 3 Overhead Straight Bar Tricep Extension 4x15, 15 sec. pause at bottom after last rep 1 min.
Pullups 2xfailure 2 min.

Rest Day ENDWEEK 12

Chest + Back Exercise: Sets x Reps Notes + Rest

(Pre-exhaustion) Single Arm Seated Cable Row 2x12-15 30 sec.
(Pre-exhaustion) Any Variation Cable Fly 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12, last set dropset 30 sec.
Superset 1 Chest Supported Row or Landmine Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x12-15, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 Vertical Row 4x12, 2 sec. pause at bottom 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Position Seated Cable Fly 4x15-20 30 sec.
Superset 4 Smith Machine Row 4x10, 2 sec. pause at top, 3 sec. eccentric 30 sec.

Legs (Quad Focus)

Barbell Back Squat 1x4 full recovery, warmup and work up to a top (heavy/challenging) set
Barbell Back Squat 3x8 2 min. rest
Leg Press (low, narrow foot position) 4x20 1-2 min.
Quad Extension 4x25 slow & controlled 2 min.
Bulgarian Split Squat 3x15 each leg, 3 sec. eccentric 1-2 min.
Superset 1 Standing Calf Raises 4x20 1 min.
Superset 1 Seated Calf Raises 4x20 1 min.

Shoulders + Chest
DB Seated Overhead Press 3x12 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Cable Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min. between each set
Superset 2 Machine Incline Press 3x12-15 1-2 min.
Superset 2 Cable Fly (Neutral) 3x15-20 1-2 min.
Bent Over DB Rear Delt Fly 4x15-20 1 min.
Flat DB Press 1x4-6 Full recovery working up to the top set.
Flat DB Press 2x10-12, drop weight do a third set to failure 1 min.
Superset 3 Machine Shoulder Press 2x12-15, third set until failure 30 sec.
Superset 3 Landmine Chest Press 2x12-15, third set until failure 30 sec.

Rest Day

Legs (Hamstring Focus)

(Pre-exhaustion) Glute Ham Raise 2x15, 3 sec. eccentric 2 min. This is just a warmup, keep the weight light and focus on the contraction.
Barbell Hip Thrust 1x6, pause at the top 2 sec. 1-2 min.
Barbell Hip Thrust 3x10, 3 sec. eccentric, 3 sec. concentric 1-2 min.
Leg Press (High, Wide Foot Position) 3x15 1 min.
Leg Press (High, Wide Foot Position) 2xfailure, last set triple dropset 2 min.
Staggered Stance RDL 3x12-15 1-2 min.
Lying Hamstring Curl 4x15 1 min.
Superset 1 Standing Calf Raises 5x20-failure 1-2 min.
Superset 1 Seated Calf Raises 4xfailure 1-2 min.

Arms + Back
Pullups 2x15 30 sec.
Superset 1 DB Curl 4x15-20, 2 sec. eccentric 1 min.
Superset 1 T Bar Row 4x10-12, last set dropset to failure 1 min.
Superset 2 DB Pullover 5x10-12 1 min.
Superset 2 French Press 5x12-15, last set to failure 1 min.
Lat Pulldown 3x12, 3 sec. eccentric 1 min.
Tricep Cable Kickback 3x12, fourth set dropset 30 sec.
Superset 3 Ez Bar Curl, 21s, 7 reps 1/2 ROM, 7 reps top 1/2ROM, 7 reps full ROM 4x21 1-2 min.
Superset 3 Overhead Straight Bar Tricep Extension 4x15, 15 sec. pause at bottom after last rep 1 min.
Pullups 2xfailure 2 min.

Rest Day ENDWEEK 13