Exercise Focus Exercise Instructional Video

Day 1

Chest Compounds Incline Machine Chest Press Incline Machine Chest Press
Chest Isolations High Cable Flye High Cable Flye
Triceps JM Press JM Press
Shoulders Cable Cross Body Lateral Raise Cable Cross Body Lateral Raise

Exercise Focus Exercise Instructional Video

Day 2

Back Barbell Row to Chest Barbell Row to Chest

Back Barbell Bent Over Row Barbell Bent Over Row
Biceps Incline Dumbbell Curl Incline Dumbbell Curl
Shoulders Incline Dumbbell Facepull Incline Dumbbell Facepull
 Exercise Focus Exercise Instructional Video
Day 3

Quads Feet Forward Smith Squat Feet Forward Smith Squat

Glutes Cable Pull Through Cable Pull Through
Hams Seated Leg Curl Seated Leg Curl
Calves Stair Calves Stair Calves

Exercise Focus Exercise Instructional Video

Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Day 4

Back Normal Grip Pullup Normal Grip Pullup

Triceps Seated EZ Bar Overhead Triceps Extension Seated EZ Bar Overhead Triceps Extension
Biceps EZ Curl EZ Curl
Shoulders Smith Machine Upright Row Smith Machine Upright Row

Exercise Focus Exercise Instructional Video

Day 5

Hams Stiff-Legged Deadlift Stiff-Legged Deadlift

Glutes Deficit Deadlift Deficit Deadlift
Quads Belt Squat Belt Squat
Calves Calf Machine Calf Machine
Stronk
 Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 1

Incline Machine Chest Press 2 3/fail

High Cable Flye 2 3/fail
JM Press 2 3/fail
Cable Cross Body Lateral Raise 3 3/fail

Do Day 2 tomorrow. Make sure not to take too many rest days per week and
your weekly workouts!

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 2

Barbell Row to Chest 2 3/fail

Barbell Bent Over Row 2 3/fail
Incline Dumbbell Curl 3 3/fail
Incline Dumbbell Facepull 3 3/fail
 Do Day 3 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 3
Feet Forward Smith Squat 2 3/fail
Cable Pull Through 2 3/fail
Seated Leg Curl 2 3/fail
Stair Calves 3 3/fail

Do Day 4 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Flat Dumbbell Bench Press 2 3/fail

Day 4

Normal Grip Pullup 2 3/fail

Seated EZ Bar Overhead Triceps Extension 2 3/fail
EZ Curl 3 3/fail
Smith Machine Upright Row 3 3/fail

Do Day 5 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 5

Stiff-Legged Deadlift 2 3/fail

Deficit Deadlift 2 3/fail
Belt Squat 2 3/fail
Calf Machine 3 3/fail

One to two rest days between Day 5 and next week's Day
 Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Incline Machine Chest Press 2 3/fail

High Cable Flye 2 3/fail
JM Press 2 3/fail
Cable Cross Body Lateral Raise 3 3/fail

rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per week and fail to
orkouts! your weekly workouts!

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 2

Barbell Row to Chest 2 3/fail

Barbell Bent Over Row 2 3/fail
Incline Dumbbell Curl 3 3/fail
Incline Dumbbell Facepull 3 3/fail
rest a day first Do Day 3 tomorrow or rest a day first

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 3/fail
Cable Pull Through 2 3/fail
Seated Leg Curl 2 3/fail
Stair Calves 3 3/fail

rest a day first Do Day 4 tomorrow or rest a day first

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 3/fail
Day 4

Normal Grip Pullup 2 3/fail

Seated EZ Bar Overhead Triceps Extension 2 3/fail
EZ Curl 3 3/fail
Smith Machine Upright Row 3 3/fail

rest a day first Do Day 5 tomorrow or rest a day first

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 5

Stiff-Legged Deadlift 2 3/fail

Deficit Deadlift 2 3/fail
Belt Squat 2 3/fail
Calf Machine 3 3/fail

y 5 and next week's Day 1 One to two rest days between Day 5 and next week's Day 1
 Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Incline Machine Chest Press 2 2/fail

High Cable Flye 2 2/fail
JM Press 2 2/fail
Cable Cross Body Lateral Raise 3 2/fail

rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per week and fail to
orkouts! your weekly workouts!

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 2

Barbell Row to Chest 2 2/fail

Barbell Bent Over Row 2 2/fail
Incline Dumbbell Curl 3 2/fail
Incline Dumbbell Facepull 3 2/fail
rest a day first Do Day 3 tomorrow or rest a day first

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 2/fail
Cable Pull Through 2 2/fail
Seated Leg Curl 2 2/fail
Stair Calves 3 2/fail

rest a day first Do Day 4 tomorrow or rest a day first

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 2/fail
Day 4

Normal Grip Pullup 2 2/fail

Seated EZ Bar Overhead Triceps Extension 2 2/fail
EZ Curl 3 2/fail
Smith Machine Upright Row 3 2/fail

rest a day first Do Day 5 tomorrow or rest a day first

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 5

Stiff-Legged Deadlift 2 2/fail

Deficit Deadlift 2 2/fail
Belt Squat 2 2/fail
Calf Machine 3 2/fail

y 5 and next week's Day 1 One to two rest days between Day 5 and next week's Day 1
 Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Incline Machine Chest Press 2 2/fail

High Cable Flye 2 2/fail
JM Press 2 2/fail
Cable Cross Body Lateral Raise 3 2/fail

rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per week and fail to
orkouts! your weekly workouts!

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 2

Barbell Row to Chest 2 2/fail

Barbell Bent Over Row 2 2/fail
Incline Dumbbell Curl 3 2/fail
Incline Dumbbell Facepull 3 2/fail
rest a day first Do Day 3 tomorrow or rest a day first

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 2/fail
Cable Pull Through 2 2/fail
Seated Leg Curl 2 2/fail
Stair Calves 3 2/fail

rest a day first Do Day 4 tomorrow or rest a day first

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 2/fail
Day 4

Normal Grip Pullup 2 2/fail

Seated EZ Bar Overhead Triceps Extension 2 2/fail
EZ Curl 3 2/fail
Smith Machine Upright Row 3 2/fail

rest a day first Do Day 5 tomorrow or rest a day first

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 5

Stiff-Legged Deadlift 2 2/fail

Deficit Deadlift 2 2/fail
Belt Squat 2 2/fail
Calf Machine 3 2/fail

y 5 and next week's Day 1 One to two rest days between Day 5 and next week's Day 1
 Week 5
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Incline Machine Chest Press 2 1/fail

High Cable Flye 2 1/fail
JM Press 2 1/fail
Cable Cross Body Lateral Raise 3 1/fail

rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per week and fail to
orkouts! your weekly workouts!

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 2

Barbell Row to Chest 2 1/fail

Barbell Bent Over Row 2 1/fail
Incline Dumbbell Curl 3 1/fail
Incline Dumbbell Facepull 3 1/fail
rest a day first Do Day 3 tomorrow or rest a day first

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 1/fail
Cable Pull Through 2 1/fail
Seated Leg Curl 2 1/fail
Stair Calves 3 1/fail

rest a day first Do Day 4 tomorrow or rest a day first

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 1/fail
Day 4

Normal Grip Pullup 2 1/fail

Seated EZ Bar Overhead Triceps Extension 2 1/fail
EZ Curl 3 1/fail
Smith Machine Upright Row 3 1/fail

rest a day first Do Day 5 tomorrow or rest a day first

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 5

Stiff-Legged Deadlift 2 1/fail

Deficit Deadlift 2 1/fail
Belt Squat 2 1/fail
Calf Machine 3 1/fail

y 5 and next week's Day 1 One to two rest days between Day 5 and next week's Day 1
 Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 1

Incline Machine Chest Press 2

High Cable Flye 2
JM Press 2
Cable Cross Body Lateral Raise 2

rest days per week and fail to complete all of

orkouts!

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 2

Barbell Row to Chest 2

Barbell Bent Over Row 2
Incline Dumbbell Curl 2
Incline Dumbbell Facepull 2
rest a day first

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating

Day 3
Feet Forward Smith Squat 2
Cable Pull Through 2
Seated Leg Curl 2
Stair Calves 2

rest a day first

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Flat Dumbbell Bench Press 2
Day 4

Normal Grip Pullup 2

Seated EZ Bar Overhead Triceps Extension 2
EZ Curl 2
Smith Machine Upright Row 2

rest a day first

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 5

Stiff-Legged Deadlift 2
Deficit Deadlift 2
Belt Squat 2
Calf Machine 2

y 5 and next week's Day 1

 Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
 Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1