Thank You For Purchasing The

Thank you for purchasing the 12 week Men’s Hypertrophy Program.
This program was updated to version 2.0 with the most up-to-date exercise science
literature considered to maximize results and includes the following:
- Three separate 12-Week Training Programs (4 Day Option, 5 Day Option, 6 Day Option).
- Detailed Training eBook (a detailed eBook covering how to prepare for the program and
how to run the program most effectively).
- Food Recommendations & Example Meal Plan.

Table Of Contents
Welcome
Choosing a Training Split
Training Periodization
Warmup Routine
Prior to Training
During Training
Technique
Execution
Tempo
Range of Motion
Exercise Selection
Exercise Sequencing
Cross-Over Stimulus & Fatigue
Unstable Exercises
Volume
Is There An Optimal Range For Working Sets?
Increasing / Decreasing Volume
Intensity
Do I Follow The Prescribed RIR?
Rep Ranges
How Do I Use The Rep Ranges?
Progressive Overload
Tracking Performance
Rest Periods
Intensity Techniques
Deloading
Introduction to Setting Up Your Nutrition
Thank You, Contact & Socials

2
Welcome
Welcome, and thank you for purchasing the Men’s Hypertrophy Program.
Your support truly does mean the world to me and does not go unnoticed.
I have taken a number of months to create this program, and will continue updating it as new
research is brought to light.
This is currently version 2.0.

3
Choosing a Training Split
When beginning this program, you will want to select the appropriate training split based on
your everyday lifestyle and training age.
Lifestyle
One thing I’d like to make clear, is that there is no superior split. The best training split will
always be the one that you can adhere to best and thus stay consistent with over an
extended period of time.
So with that said, 6 day splits and 5 day splits will not be better than a 4 day split if you
cannot adhere to the former training splits consistently (i.e., skipping days over the course of
the week).
Training Age
Additionally, your training age will not play a large factor in split selection here.
However, the 4 and 5 day splits will be excellent choices for Beginner lifters, especially the 4
day option, as this split consists of more rest days, which may allow for good adherence, and
easier exercises to execute.
6 Day Training Split
If you can adhere to a 6 day training split, this will be an excellent option, but I would not
recommend running it as a 6 on, 1 off training split.
In fact, I would not recommend it for the majority of individuals.
Rather, a 3 on, 1 off, 3 on, 1 off split will likely be a superior approach, as this will allow for
more rest days and the training volume to be more spread out across a single rotation.
For this reason, if you opt for a 6 day training split, I would highly recommend taking the
latter aforementioned approach (3 on, 1 off, 3 on, 1 off).
If you do opt for this approach, just remember that this training split is a dynamic split since it
is an 8 day split. Consequently, your rest days will be different each week.
4
Training Periodization
Before beginning, we should understand some terminology. Some of which you will see on
the program.
Training Periodization refers to the structuring, planning, and organization of training over the
long-term.
Whereas, Training Programming refers to the creation of training programs and the
manipulation of training variables over the short-term (where you’re actually creating the
program).
So, there is a difference here between the two (Periodization, Programming).
Now, when it comes to structuring your training, we can do this in such a manner to where
we plan our training blocks ahead of time utilizing what is termed “Block Periodization.”
This is what we did for this program by using Macrocycles, Mesocycles, and Microcycles to
effectively organize and structure our training.
Macrocycle
A Macrocycle is a sequence of training blocks or several mesocycles combined which share

a unified long-term goal.
These can last anywhere between 1-12 months depending on how the training is set up.
These are generally periodized to align with changes in one’s dietary phase.
Mesocycle
A Mesocycle is a single training phase or block that consists of a number of microcycles

combined which share a unified long-term goal.
These can last anywhere between 5-15+ weeks. This is essentially the actual Training
Program where exercise selection, volume, intensity (RIR), etc., is shown.
Microcycle
A Microcycle is a single Training Rotation that generally lasts 1 week, but can last longer
depending on your training split. This is your week / rotation of training.
5
Warmup Routine
Warming Up - Pre-Training
Warming up is fairly important but should not be complex, long, and should be individualized
to some degree, so this will be a rather short explanation on how to go about warming up.
The goal of warming up is to solely increase core temperature to prevent subsequent injury
during hard training, as you are more susceptible to injury when cold.
Based on the current body of evidence, I would suggest the following protocol, in order:
1. 5-15 minutes of LISS (Low Intensity Steady State) Cardio – I would recommend the
use of a Treadmill (2.5-3.5 speed, no incline), however, the modality (machine) you
choose is up to you.
2. 5 minutes of Dynamic Stretching – There are no specific exercises to perform here.

Just get yourself moving and loose. Here are just some exercises I like to quickly
perform to help prepare my body for training:
- Neck Circles / Rotations
- Arm Circles / Rotations
- Walking High-Knee-Abduction
- Walking Lunge with Rotation
It’s as simple as that, we do not want to spend too much time warming up as it is simply
unnecessary. A total of 10-15 minutes including the initial Cardio will suffice.
Lastly, an honorable mention would be additional Ankle Mobility work during your warmup
each training session, as the inclusion of the following protocol may help speed up
progression in improving ankle mobility for Lower Body training. This has personally helped
me and many others alongside full range of motion training to improve depth during Leg
Pressing and Squats:
1. Half-Kneeling Calf-Stretch (2-4 sets each side, 30 second hold)

2. Foam Rolling the Calves
When paired, this can improve flexibility and thus range of motion acutely. However, this is a
neural effect, we cannot manipulate fascial tissue, thus, this is one of the only benefits of
foam rolling besides its ability to acutely reduce soreness in the area.
If you opt to include this within your routine, I would recommend doing this second, so after
Cardio but Before Dynamic Stretching, as Static Stretching too close to Resistance Training
has shown to limit training induced hypertrophy.
6
Warmup Routine
Warming Up - During Training
During training, it is of paramount importance to utilize Warmup Sets.
These should be implemented prior to your actual Working Sets that you will track, on a
select number of exercises.
When it comes to the very first exercise of the session, I like to utilize a 3-2-1 Warm Up
Method. Please give this video for an adequate explanation on this Warmup approach.
https://www.tiktok.com/@ryjewers/video/7163024073956592901
When it comes to all subsequent exercises for the same given muscle group, you can either
opt for 1 warm up set, or none at all, and for all subsequent exercises targeting different
muscle groups, you can do the same.
How you warmup in general will largely vary between individuals as there is no “correct'' or
“perfect” way. Find what works best for you, and stick to that.
7
Technique
Execution
In this chapter, we will touch on your technique, and by far, this is one of the most
overlooked variables when Hypertrophy Training.
The quality of your technique will inevitably determine the amount of volume you require and
the amount of stimulus to fatigue induced.
It’s quite simple…
If we opt to use lower quality technique, we will procure a lower stimulus for the target tissue,
higher synergistic musculature fatigue, and lower agonist muscle activation.
Rather, if we opt to use high quality technique, we will do the complete opposite.
The goal should be to create a Technique / Quality Baseline, where we standardize our
technique during Weeks 1 and 2 of the mesocycle / training block, then maintain this level of
quality for the rest of the phase.
This will allow for the best stimulus to fatigue ratio (amount of stimulus induced for the
fatigue cost generated) and allow us to easily recognize improvements in training
performance.
If we continuously change our technique week to week, and allow form-breakdown to occur
when high fatigue becomes present, this will make it more difficult to accurately tell if you are
progressive overloading.
This is why developing a quality baseline first and standardizing your technique is so
important.
Once that foundation is built, you can then proceed to reek the benefits (Gains).
8
Technique
Tempo (Eccentric & Concentric)
Make every repetition despite fatigue look identical.
I say despite fatigue, because your tempo should NOT be changing voluntarily. It should
ONLY be slowing down involuntarily due to fatigue.
… in other words, when you are reaching closer proximity to local muscular failure.
Your Eccentric tempo should be on the slower and controlled side. Around 3 seconds on
average is a pretty good spot to be in for an eccentric contraction, as research suggests a
slower eccentric speed may be more hypertrophic, although too long of a negative
(eccentric) may do the opposite, and thus be detrimental (worse).
Your Concentric tempo doesn’t matter all that much. However, I would highly recommend
NOT purposely slowing down your concentric tempo significantly, but deliberately making
your concentric tempo as fast as humanly possible is not necessary.
Please give this video a watch.

Range of Motion
When hypertrophy training, the goal is to build or retain muscle.

Obviously…
But how exactly do we do this?
We do this by training very hard, so close to local muscular failure, or to failure, to allow for
enough motor unit recruitment so we can expose high threshold fibers generating force to a
degree of mechanical tension.
However, relative intensity (training intensity) is not the only factor driving motor unit
recruitment. Range of Motion is also involved.
Motor unit recruitment is dependent on ROM as some motor units are only active in certain
ranges of motion within the given musculature.
Simply put, if you want to maximize motor unit recruitment and thus gains, we need to be
training through a full range of motion (muscles range of motion, NOT joint range of motion)
with very high intensity.
9
Exercise Selection
Appropriate exercise selection is important for Hypertrophy Training as we always want to be

productive with our time.
One of the most common mistakes I see today in Gym Goer’s of all training ages is
implementing too much redundancy within their training sessions.
These training sessions within your program have been strategically created to avoid
redundancy and thus maximize the stimulus to fatigue ratio of the given training session.
This will inevitably keep our training more productive and avoid unnecessary fatigue for the
little stimulus net from subsequent redundant work.
With that said, if you do not have the appropriate equipment to complete the training session
in full as it is presented to you, you can choose an alternative from the detailed Exercise
Substitution tables that are given to you.
Lastly, if you do not enjoy the exercise that is initially given to you, or you find it causes some
degree of discomfort, I would also recommend looking into swapping it out for a substitute
from the Exercise Substitution table.
10
Exercise Sequencing
How you sequence your exercises is important, but will be dependent on one’s needs
(goals). In other words, you should always sequence by priority (earlier exercises targeting
weak points, later exercises targeting strong points) as later exercises within the session
have a smaller hypertrophic effect.
However, if your focus is on Overall Growth, I would recommend sticking to the sequencing
that is presented to you.
If you require a degree of specialization, feel free to sequence the given exercises in a
different order, so by PRIORITY as mentioned above, BUT there are two things you will want
to consider before doing so.
… and that is Cross-Over Stimulus & Fatigue and Unstable Exercises.
Cross-Over Stimulus & Fatigue
Cross-Over Stimulus & Fatigue refers to the stimulus and fatigue induced from an exercise
and it “crossing over” into either the next exercise within the session, or the following training
session.
We will only worry about the former here (next exercise).
This is very important because we do not want to perform an exercise if it is going to

severely impact our performance and thus gains in the following / subsequent exercise
within the training session.
For example, performing direct tricep work before chest training.
This would inevitably limit us in our chest pressing due to the fatigue within our triceps,
making it significantly more difficult to perform adequately in our chest work. We do not want
the triceps to fatigue first and thus limit us before we can achieve close proximity to failure
within the pecs essentially.
Another example would be training your biceps before training back.

Calves before Leg Curls (sometimes).
Lower back into Back or Leg training.
Lat training into Chest training where fatigued lats MAY cause instability during chest
pressing.
Anterior Delts into Chest or Tricep training where fatigued front delts MAY be a significant
limiter in direct chest pressing and tricep work.
So certainly individualize your exercise sequencing if you wish, just be aware of Cross-Over
Stimulus & Fatigue.
11
Exercise Sequencing
Unstable Exercises
A very common misconception is that unstable, or internally stabilized exercises should

ALWAYS be at the start of the training session.
… this is simply just not true.
If it is an internally stabilized / less stable compound movement that has a higher injury risk
potential, such as Barbell Back Squat, I would then recommend programming these types of
exercises first in sequencing.
However, if it is an internally stabilized / less stable isolation exercise with little injury risk
potential, I would highly recommend programming these types of exercises towards the start
of the session.
Let’s use a Standing Lat Pullover for example.
This exercise contains a very high stability demand. So if we place first in the session when
we are fresh, we are required to use considerably more load (weight) than if we were to
place it later in the session.
This higher load exposure will cause greater instability and higher bracing requirements,
thus limiting us during training and thereby making it harder to achieve close proximity to
failure.
However, if we program these types of exercises towards the end of the training session, the
lats will then be very fatigued. This means we will require less load and we can reach close
proximity to failure significantly faster due to local fatigue before being limited by stabilization
and bracing.
So be sure to keep all of this in mind when altering Exercise Sequencing!
Please give this video a watch.

https://www.tiktok.com/@ryjewers/video/7176380918632926469?is_from_webapp=1&sende
r_device=pc&web_id=7161266859160634886
12
Volume
Volume is a rather complex topic for a lot of individuals.
“How much volume should I do for “X muscle group” per week.”

“How much volume should I do for “X muscle group per session.”
“Is “X amount of sets” for “X muscle group” enough?”
… are super common questions.
Right off the bat, with Hypertrophy Training, volume is tracked as the number of Working
Sets in a single training week or training session.
This is because any set done outside of the recommended intensity threshold to stimulate
hypertrophy (5-0 RIR) is not conducive to Hypertrophy as it lacks the intensity required to
kickstart mechanotransduction (muscle growth signaling / process). Thus, there is no point in
tracking a set towards your working volume that falls outside of this threshold.
A “Working Set” is a set that falls within the aforementioned threshold.
… We’ll touch on RIR later. But RIR simply stands for Reps In Reserve, which means “Reps
From Failure” essentially.
With that said, there is no special number of working sets that is “best.”
But there is a sweet spot in terms of the number of working sets across a given week.
… and more volume IS better, but ONLY to a point, and anything past this point will make
our training less productive and worsen overall progression by impeding recovery and thus
negatively impacting performance.
Increasing volume is based on an Inverted-U shaped curve.

Image by Strengthlog.com
13
Volume
Is There An “Optimal” Range For Working Sets?
Potentially, yes actually.
As of right now, I believe this to be 3-7 working sets per muscle group per session. However,
of course, this will depend on the given muscle group.
For example, no one would bat an eye at 7 sets for the chest in a single training session, but
7 sets of calves? … now that’s a bit too much and probably not worth it due to the poor
stimulus to fatigue ratio (SFR).
If we opt to use too much volume, past a certain point the subsequent work won’t net a very
good stimulus compared to the fatigue that it generates, thus making the training very
redundant and unproductive, so I’d advise not exceeding 9 sets of DIRECT work for a
muscle group in a single training session.
Direct = Direct stimulus where the target tissue is the primary mover / biased.
Indirect = Indirect stimulus where the given tissue is NOT the primary mover / biased (e.g.,
Triceps in a Chest Press, Glutes in a Quad Biased Leg Press, Biceps in Rows, etc.).
Increasing / Decreasing Volume
There is a set number of working sets for each microcycle / rotation / week of training
presented to you.
However, as we know, volume is dependent on one’s needs and thus will vary between
individuals, so there is no magically / “best” number of working sets for everyone.
For this reason, you can increase or decrease set volume when you feel it is required to
continue progressing at an adequate rate.
With this said, you may think the volume is low at first glance.
… this is simply not true, even the slightest.
Once you establish a quality baseline of technique and you continue to use very high quality
technique where you are moving with intent and purpose, and you are focused on training
very hard, you will come to realize the volume presented to you is probably not very far off
what you likely require for best gains.
You do NOT need a ton of work when you are training with intent and high intensity.
14
Volume
With that said, there may come a point though where altering volume may be a good idea.
If you feel you are progressing very quickly and recovering WELL on time before you train
the given tissue next, I would recommend increasing set volume slightly for the week, so by
1-2 sets per muscle group per week.
… this is usually pretty good.
If we take a look back at the inverted-U shaped curve, we want to be around the top end of
that curve essentially.
So by taking an autoregulatory approach by monitoring performance and recovery each

week, we can then estimate where best gains may occur with the current total volume being
used by altering the number of working sets we do in our training sessions.
Remember, more volume is better but only to an extent. So start low, see how you respond,
then adjust accordingly.
This is done for you in the program, but everyone will respond differently, remember.
15
Intensity
You need to train hard in order to make gains.
“… you don’t say? Well that’s easy enough.”
Well, yes, it is quite straightforward, but unfortunately, most individuals do not train hard
enough as they are very inaccurate at gauging their self-perceived reps in reserve.
Let’s touch on that.
Reps in Reserve means “Reps From Failure.”
In hypertrophy training, this is what we use to gauge our intensity during training by
estimating and subsequently tracking our level of effort on the completed working set.
Reps in Reserve uses a 10-0 scale.

10 RIR being you have 10 reps left in the tank before reaching true local muscular failure.
0 RIR being you have 0 full range of motion repetitions left in the tank.
When you complete a set, be sure to estimate your RIR for the given working set. Do this for
all working sets.
This is unnecessary for warm up sets.
Example:
“100 lbs x 5 repetitions @ 2 RIR.
This would indicate a 2 RIR set, meaning you had 2 reps left in the tank.
Please note, that on the program, there are RIR targets. It is of paramount importance to
adhere to these targets.
16
Intensity
Increasing RIR effects on training stimulus and local fatigue.

Image by Ryan Jewers (ryjewers)
One thing I would like to mention is that RIR 0 is NOT failure.
It is common to see RIR 0 defined incorrectly as local muscular failure. Rather, it is when you
can no longer perform another full range of motion repetition.
Failure is when you go beyond 0 RIR and attempt another repetition but do NOT achieve it
with a full range of motion.
This matters because whereas it provides a very similar stimulus, it does net greater fatigue.
So when you are tracking, be sure to track your working sets correctly when you are training
close to or to failure.
Additionally, your intensity will determine the amount of volume you require. In research, we
see that most individuals are not very good at accurately gauging RIR, and thus training
much further away from true local muscular failure than they think. Consequently, do make
sure you are using adequate intensity.
17
Someone who trains with less intensity will require more work (volume) and someone who
trains with adequate or higher intensity will require less total work.
Intensity
Do I Follow The Prescribed RIR?
In short, yes.
This program uses a Double Dynamic Progression Scheme by gradually increasing volume
and intensity over time through the mesocycle (training block).
When we first start a training block, we are generally coming off a deload. So we are fresh
for training and much more “Training Sensitive.”
For this reason, we do not need a ton of volume and high intensity to provide the given
musculature being trained a robust hypertrophic stimulus.
The first week of a new training block will also consist of a degree of variation, thus it will
have new exercises that will inevitably cause a “Novel Stimulus.”
This will create higher muscle damage than usual, so keeping volume and intensity on the
lower side will be best to ensure we not only provide an adequate stimulus and not overdo it
too early on, thus creating unnecessary fatigue, but it will also set ourselves up for future
productive training.
This will be the best approach, and I would always recommend following the RIR presented
to you on the program, even if you have to go over the rep range to hit the prescribed RIR
target.
Personally, I opt for 4-3 RIR training for the first week, then 2-1 RIR training for the next several
weeks, and subsequently train at 1-Failure for the remainder of the mesocycle.
18
Rep Ranges
The Hypertrophy Rep Range is 5-30.

This means that you will net very similar gains with light (15-30) loading to failure as you will
with heavy loading (5-8) to failure.
However, there WILL be a difference in central fatigue accumulated with the rep range you
choose.
The 5-10 range does seem to allow for the best stimulus to fatigue ratio as you will net very
similar stimulus with less central fatigue vs 10+ repetitions with the same level of relative
intensity.
For this reason, I would recommend the majority (¾) of your training to be in the 5-10 range,
and the rest be in the 10-30 range.
With that said, certainly follow the rep ranges, but if you need to change one due to
preference, you can, and if you end up exceeding the rep range to hit the prescribed RIR
target, be sure to do so.
Please watch this video.

How Do I Use The Rep Ranges?
The easiest (one way) to use rep ranges is to estimate / select a load that gets you in the
bottom end of target repetition range for the prescribed target RIR on the program.
Subsequently, acutely overload (progressive overload) via repetition increases until you
reach the top of the repetition range, then increase the load to bring you either back in or
back down the given rep range.
Feel free to apply overload how you like, but this is an easy way to approach your training
with rep ranges.
Progressive Overload
Each week, you should be trying to do more weight with the same or slightly lower reps, or
more repetitions with the same weight as last week, each week, to continue keeping
mechanical tension equal week to week and thus create the necessary adaptations to grow /
retain muscle tissue.
19
Tracking Performance
Tracking your performance is essential to continuous progression. The odds of you

remembering what you did last week is possible, but it is easier to progress if you have all
training performance data written down, so that there is no second guessing. As mentioned,
you want to be doing a little bit better than last week.
I would recommend using your Notes application on your phone, and tracking the following
data for each Working Set, every session, every week:
- Load used.
- Number of full range of motion repetitions performed.
- Self-perceived RIR.
- Partial repetitions if programmed.
- Isometric hold if programmed.
There are a number of ways you can write out your working set data when tracking
performance, but here is one example when utilizing normal training, partial repetitions, and
isometric holds:
100x10 RIR2
This would indicate 100 lbs used for 10 full range of motion repetitions completed to 2 RIR.
100x10+3
This would indicate 100 lbs used for 10 full range of motion repetitions completed to 0 RIR
plus 3 partial repetitions past true local muscular failure.
100x10+3 w/ 4s
This would indicate 100 lbs used for 10 full range of motion repetitions completed to 0 RIR
plus 3 partial repetitions past true local muscular failure plus a 4 second long isometric hold.
20
Rest Periods
This is a short one as I have preached about this many times across my socials online.
Long rest periods are superior to short rest periods.
For this reason, I would recommend resting for 3 minutes on average between each
working set.
This also applies to Unilateral (one side at a time) training. Thus, you should be resting
between sides.
With this said, I would recommend autoregulating your rest periods between sets. Once you
feel that the following variables are recovered enough to perform another productive
hypertrophic set (a set 5 reps or above with quality technique):
- Local target musculature

- Synergist musculature (e.g., triceps & anterior delts during chest press)
- Central Nervous System
- Respiratory System
It is the “boring training” that is the best. Straight sets with adequate rests are superior to
using intensity techniques (intensifiers) such as rest-pause sets, myoreps, dropsets, etc.
However, there are myoreps and dropsets implemented within the program to allow for
variation during training, as they are fun and can drive individuals into deeper stages of hard
training as they are rather difficult due to the high accumulation of blood flow and
metabolites within the given musculature (the burn).
21
Rest Periods
Intensity Techniques
The 3 intensity techniques within the program presented to you are the following:
- Myoreps (MR / MR-DS)
- Dropset (DS)
Myoreps are a variation of the rest-pause technique. It is where you complete a set, rest for
10-15 seconds only, then complete another set to true local muscular failure.
MR = Myorep Set (complete 1 set to the target RIR, then rest 10-15 seconds, then complete
another set to true local muscular failure for any number of repetitions).
MR-DS = Myorep Dropset (complete 1 set to the target RIR, then reduce the load by enough
to complete 5 or more repetitions to true local muscular failure in the subsequent set, rest
10-15 seconds, then complete another set to true local muscular failure for any number of
repetitions).
DS = Dropset (complete 1 set to the target RIR, then reduce the load by enough to complete
5 or more repetitions to true local muscular failure in the subsequent set, then immediately
without rest, perform another set to true local muscular failure).
22
Deloading
This program is set to be 12 weeks long, however, if you would like to extend the duration of
each training block, or perhaps a particular training block, you absolutely can.
A deload should only be implemented when necessary due to local and systemic fatigue
being too high, so if you are still feeling good at the end of the training block, I would
recommend extending the mesocycle until you feel it is necessary to implement fatigue
management (deload).
The goal of a deload is to simply dissipate (reduce) overall fatigue levels.
Deloads should only be done at the end of a given training block and before a new training
block. I would highly recommend using one between Mesocycle 1 and Mesocycle 2.
This is simply instructions on how to deload as opposed to a prescribed protocol as there is

no “correct” or “best” way to perform a deload. This can and should be decided by the
individual.
Here are two different ways you can perform a deload:

23
Introduction To Setting Up Your Nutrition
This is a small introduction to setting up your nutrition. I want to touch on the following
because your nutrition is just as important as your training, and if you do not have a goal in
mind, you are going to limit your progression.
Whether you are massing (bulking), cutting, or maintaining, this program can be run no
matter what.
With that said, we are going to quickly touch on how to get started with your nutrition.
First, we must find our maintenance calories by estimating starting calories. This
maintenance value is likely a value (number of calories) within a small range (e.g.,
2700-2900).
To find this range, we must initially use an online calculator to estimate our Maintenance
calories.
We can do this by making a simple Google Search along the lines of “Calorie Calculator” or
“Maintenance Calories Calculator.”
Use 2-3 different calculators, then take the average from the 2-3 calculators for your
maintenance calories.
Subsequently, eat at or around this value for the next 2 weeks.

Use the phone application called “MyFitnessPal” to track your food. You will need a food
scale to do this. Just focus on your calories and protein for now but make sure you’re
consuming at least a total of 13-15% of Fats minimum.
During this time, you need to be weighing yourself each day, upon waking, before washroom
use, and before eating & drinking.
The more data you have, the more confident we can be when making adjustments week to
week. Thus, try not to forget to weigh yourself.
Once you have all of your weigh-ins for the week (Monday-Sunday), take the average each
Sunday.
Because there can be a large degree of weight fluctuation day to day, it is more important to
look at the weekly average weight, then the Weight Trend (how your weight is trending)
second.
This means, you should be making adjustments based on your weekly average weight
primarily (not always).
24
Introduction To Setting Up Your Nutrition
From here, based on how your weekly average weight moved after 2-3 weeks on the initial
calories that you generated from the calorie calculators, you can increase, decrease or the
calories to alter your rate of movement (cause your weight to move in a different direction).
Here are some other important things to keep in mind:
- Consume 4-6 meals (protein feedings) per day.
- Consume 0.75-1.5g of protein per pound of bodyweight (lower end for less serious
gym goers, higher end for very serious gym goers).
- Spread out your protein roughly evenly throughout the day (e.g., 200g protein = 4
meals x 50g protein each).
- Consume protein every 2.5-5 hours.
- Eat a Pre-Workout meal 1-2 hours before training (High Carbohydrates, Low Fat, ¾
Glucose, ¼ Fructose) (e.g., Rice Krispies Cereal, Banana, Whey Protein Shake)
- Eat a Post-Workout meal after training (The sooner the better but it is not essential,
High Carb, Low-Moderate Fat).
This was simply just a very basic introduction to nutrition to go alongside the information
necessary to work through the training program.
It is likely that the majority of individuals using this program are already following a nutrition
protocol of their own in some way.
… but if you require further assistance and would like to become more knowledgeable in this
aspect of your fitness (Nutrition), you can apply for 1 on 1 individualized Fitness Coaching
with me via my website.
25
Thank You, Contact & Socials
I want to end this with a thank you.
Your support allows me to continue posting educational content on a daily basis and help
many individuals across the world with their fitness journey and accomplishing their goals.
So, thank you, your support does not go unnoticed.
Please reach out to me over Direct Message on Instagram, or through Email if you have any
questions at all whilst working through the program.
Contact & Socials
Tiktok: ryjewers
IG: ryjewers
Email: ryjewers@gmail.com
Food Recommendations
Pre Workout Meal Food Recommendations:

(High Carb, Low Fat, Source of Fruit, Normal Protein)
- White/Brown Rice
- Potatoes
- Oatmeal
- Pasta
- Cereal
- Fruit
- Lean Protein (meats/fish)
- Whey Protein
- Bread / Bagel
- Rice Krispy Squares / Granola Bars, etc.
Post Workout Meal Food Recommendations:

(High Carb, Low-Moderate Fat, Normal Protein)
- White/Brown Rice
- Potatoes
- Oatmeal
- Pasta
- Cereal
- Fruit
- Whey Protein
- Bread / Bagel
- Rice Krispy Squares / Granola Bars, Ricecakes, etc.
- Peanut Butter
- Almonds
First OR Last Meal Of The Day (Furthest from Workout) Food Recommendations:
(High Fat, Low-Moderate Carb, Normal Protein)
- Eggs
- Greek Yogurt
- Greek Yogurt + Mio / Kool Aid flavoring
- Oatmeal
- White/Brown Rice
- Potatoes
- Pasta
- Cereal
- Fruit
- Casein Protein Powder
- Whey Protein Powder
- Bread / Bagel
- Rice Krispy Squares / Granola Bars, Ricecakes, etc.
- Peanut Butter
- Almonds
Example Meal Plan
CHO: 382g (48%) - 1528 Kcal

FAT: 62g (18%) - 558 Kcal
PRO: 250-270 (34%) - 1040 Kcal
KCal: 3126
MEAL 1
CHO: 52G | FAT:25G | PRO: 49G
3x Egg
200g Egg White
3x White Bread
15g Peanut Butter
X Ketchup
MEAL 2 (Pre-Workout Meal)

100g Rice Krispies Cereal
250g 1% White Milk
1.5 Scoop (46.5g) Whey Protein Powder
1x (110g) Banana
Salt
MEAL 3 (Post-Workout Meal)

150g Cooked (195g Uncooked) Boneless, Skinless Chicken
80g White Rice (Minute Rice)
100g (Cooked) Broccoli
MEAL 4
150g Cooked (195g Uncooked) Lean Ground Beef
80g White Rice (Minute Rice)
80g (Cooked) Canned Corn
MEAL 5 (Final Meal)

250g Greek Yogurt
80g Blueberrie
2x Chocolate Chip Ricecake
1 Scoop (31g) Casein OR Whey Protein Powder
20g Peanut Butter
6 Day Option - Mesocycle 1
Day 1. Week 1. Introduction Microcycle (Intro Week) Push A - RJFitness
Performance ↓ - RJFitness # Exercise Sets Reps RIR Rest Notes - RJFitness
1 Flat DB Bench Press 2 5-8 3+2 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
2 Seated DB Anterior Delt Press 2 5-8 3+2 3-5m 60 degree incline | VIDEO TUTORIAL: shorturl.at/hSY69
3 M1: Seated Unilateral Costal Pec Cable Press 1 7-12 1 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/jptz0
3.5 M2: Seated Unilateral Costal Pec Cable Press x x Failure 2-4m Lengthened Position | VIDEO TUTORIAL: shorturl.at/jptz0
4 M1: Standing Double Rope Pushdown 2 6-10 2+1 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/qwx02
4 M2: Standing Double Rope Pushdown x x Failure 2-4m More Mid Position | VIDEO TUTORIAL: shorturl.at/qwx02
5 Smith Machine JM Press (Banded) 1 5-10 2 2-4m VIDEO TUTORIAL: shorturl.at/gorZ4 | shorturl.at/gNOTV
6 Standing Cable Unilateral Lateral Raise 2 8-12 1+0 2m Lengthened Position | VIDEO TUTORIAL: shorturl.at/fGT45
Day 1. Week 2. Push A - RJFitness
3 M1: Seated Unilateral Costal Pec Cable Press 1 7-12 1-0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/jptz0
4 M1: Standing Double Rope Pushdown 2 6-10 1 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/qwx02
6 Standing Cable Unilateral Lateral Raise 2 8-12 0 2m Lengthened Position | VIDEO TUTORIAL: shorturl.at/fGT45
1 Flat DB Bench Press 2 5-8 1 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
2 Seated DB Anterior Delt Press 2 5-8 1 3-5m 60 degree incline | VIDEO TUTORIAL: shorturl.at/hSY69
5 Smith Machine JM Press (Banded) 2 5-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/gorZ4 | shorturl.at/gNOTV
5 Smith Machine JM Press (Banded) 2 5-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/gorZ4 | shorturl.at/gNOTV
2 Seated DB Anterior Delt Press 2/3 5-8 0 3-5m 60 degree incline | VIDEO TUTORIAL: shorturl.at/hSY69
6 Standing Cable Unilateral Lateral Raise 2+1MR-DS 8-12 0 2m Lengthened Position | VIDEO TUTORIAL: shorturl.at/fGT45
Day 1. Volume - RJFitness Intro. Week 6. Total Accumulation
Chest 3 5 2
Anterior Delt 4 5.5/6.5 1.5/2.5
Lateral Delt 2 3 1
Posterior Delt
Triceps 5.5 8.5 3
Biceps
Lats
Upper + Mid Traps & Rhomboids
Low Traps (Direct Only)
Day 2. Week 1. Introduction Microcycle (Intro Week) Lower A - RJFitness
1 Barbell SLDL 2 5-8 3+2 4-6m VIDEO TUTORIAL: shorturl.at/dhpGL
2 Decline Leg Press (Quad Bias) 2 7-10 3+2 2-3m Low & narrow foot position
3 Smith Machine Squat (Quad Bias) 1 5-8 2 3-5m VIDEO TUTORIAL: shorturl.at/abOX6
4 Lying Leg Curl 1 7-12 2 2-3m
5 Seated Calf Raise Machine 1 7-12 1 2-3m VIDEO TUTORIAL: shorturl.at/ciX58
6 Myorep Cable Crunch 1+2MR-DS 6-20 1+0 x VIDEO TUTORIAL: shorturl.at/kpqu1
Day 2. Week 2. Lower A - RJFitness

1 Barbell SLDL 2 5-8 2-1 4-6m VIDEO TUTORIAL: shorturl.at/dhpGL
2 Decline Leg Press (Quad Bias) 2 7-10 2-1 2-3m Low & narrow foot position
4 Lying Leg Curl 1 7-12 1-0 2-3m
6 Myorep Cable Crunch 1+2MR-DS 6-20 0 x VIDEO TUTORIAL: shorturl.at/kpqu1

1 Barbell SLDL 2 5-8 1 4-6m VIDEO TUTORIAL: shorturl.at/dhpGL
2 Decline Leg Press (Quad Bias) 2 7-10 1 2-3m Low & narrow foot position
5 Seated Calf Raise Machine 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58

3 Smith Machine Squat (Quad Bias) 2 5-8 1+0 3-5m VIDEO TUTORIAL: shorturl.at/abOX6

5 Seated Calf Raise Machine 2+1MR-DS 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58

4 Lying Leg Curl 2+1MR-DS 7-12 0 2-3m

Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 3 4 1
Day 3. Week 1. Introduction Microcycle (Intro Week) Pull A - RJFitness
1 A1: T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-8 3+2 x VIDEO TUTORIAL: shorturl.at/apqvw | shorturl.at/CGMSV
1.5 A2: T-Bar Row Machine Kelso Shrugs 2 x Failure 3-5m VIDEO TUTORIAL: shorturl.at/apqvw
2 Seated Cable Bilateral Lat Bias Row 2 5-9 2+1 2-4m VIDEO TUTORIAL: shorturl.at/jmoQ3
3 Seated Cable Unilateral Bench-Supported Iliac Lat Pulldown (Lengthened Position) 1 7-12 1 2-4m VIDEO TUTORIAL: shorturl.at/cRUX9 | shorturl.at/mnQSU
4 Seated Cable Bilateral Upper Back Bias Pulldown 1 6-9 1 2-4m Wide-bar attachment + 2-D-Handles placed shoulder width
5 Seated Machine Preacher Curl 1 7-12 1-0 2-4m
6 Seated Pad-Supported DB Hammer Curl 1 6-10 0 2-4m VIDEO TUTORIAL: shorturl.at/fisTU
Day 3. Week 2. Pull A - RJFitness

2 Seated Cable Bilateral Lat Bias Row 2 5-9 1 2-4m VIDEO TUTORIAL: shorturl.at/jmoQ3
3 Seated Cable Unilateral Bench-Supported Iliac Lat Pulldown (Lengthened Position) 1 7-12 1-0 2-4m VIDEO TUTORIAL: shorturl.at/cRUX9 | shorturl.at/mnQSU
4 Seated Cable Bilateral Upper Back Bias Pulldown 1 6-9 1-0 2-4m Wide-bar attachment + 2-D-Handles placed shoulder width
5 Seated Machine Preacher Curl 2 7-12 0 2-4m


1 A1: T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-8 0 x VIDEO TUTORIAL: shorturl.at/apqvw | shorturl.at/CGMSV



Chest
Anterior Delt
Lateral Delt
Posterior Delt 4 5 1
Triceps
Biceps 5 8 3
Lats 4 6 2
Upper + Mid Traps & Rhomboids 6 8 2
Low Traps (Direct Only) 1 2 1
Day 4. Week 1. Introduction Microcycle (Intro Week) Push B - RJFitness
1 Incline DB Bench Press 2 5-8 3+2 3-5m 30 degree incline | VIDEO TUTORIAL: shorturl.at/bgqw3
2 Seated Horizontal Chest Press Machine (Mid Pec Bias) 1 7-12 1 2-4m
3 Standing Bilateral Cable High-Low Press (Narrow Cable Stack) 1 7-12 1 2-4m VIDEO TUTORIAL: shorturl.at/gIOU9
4 A1: Standing Cable Bilateral Y-Raise 2 7-12 1+0 x
4.5 A2: Standing Cable Bilateral Behind-The-Back Lateral Raise 2 x Failure 2-3m
5 M1: Standing Cable Bilateral Cross-Body Extension 2 7-12 1+0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/duWY1
5.5 M2: Standing Cable Bilateral Cross-Body Extension 2 x Failure 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
Day 4. Week 2. Push B - RJFitness

4 A1: Standing Cable Bilateral Y-Raise 2 7-12 1+0 x

1 Incline DB Bench Press 2 5-8 1 3-5m 30 degree incline | VIDEO TUTORIAL: shorturl.at/bgqw3
4 A1: Standing Cable Bilateral Y-Raise 2 7-12 0 x
5 M1: Standing Cable Bilateral Cross-Body Extension 2 7-12 0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/duWY1

2 Seated Horizontal Chest Press Machine (Mid Pec Bias) 2 7-12 1+0 2-4m



Chest 4 6 2
Anterior Delt 2 3 1
Lateral Delt 4 4 0
Posterior Delt
Triceps 4 6 2
Biceps
Lats
Day 5. Week 1. Introduction Microcycle (Intro Week) Lower B - RJFitness
1 Banded Hack Squat Machine 2 5-9 3-2 4-6m VIDEO TUTORIAL (BANDING): shorturl.at/dlQR4
2 Seated Leg Curl 2 7-12 1+0 2-4m Slight external tibial rotation (external rotation of feet)
3 A1: Seated Bilateral Leg Extension 1 7-12 0
3.5 A2: Bodyweight Sissy Squat 1 x Failure VIDEO TUTORIAL: shorturl.at/fmuxy (Leg Ext. into Sissy Squat)
4 A3: Light-weight Walking Lunges (Quad Bias) 1 x Failure 3-5m Small steps, no resting at the top to maintain constant tension
5 Standing Calf Raise Machine 2 7-12 1 1-3m
6 Gar Hammers 2 5-20 Failure 1-3m VIDEO TUTORIAL: shorturl.at/finU5
Day 5. Week 2. Lower B - RJFitness

2 Seated Leg Curl 2 7-12 0 2-4m Slight external tibial rotation (external rotation of feet)
3 A1: Seated Bilateral Leg Extension 1 7-12 0 x
3.5 A2: Bodyweight Sissy Squat 1 x Failure x VIDEO TUTORIAL: shorturl.at/fmuxy (Leg Ext. into Sissy Squat)
5 Standing Calf Raise Machine 2 7-12 1+0 1-3m

1 Banded Hack Squat Machine 2 5-9 1 4-6m VIDEO TUTORIAL (BANDING): shorturl.at/dlQR4
2 Seated Leg Curl 2+1MR-DS 7-12 0 2-4m Slight external tibial rotation (external rotation of feet)



1 Banded Hack Squat Machine 2/3 5-9 1-0 4-6m VIDEO TUTORIAL (BANDING): shorturl.at/dlQR4
5 Standing Calf Raise Machine 2+1MR-DS 7-12 0 1-3m
6 Gar Hammers 2/3 5-20 Failure 1-3m VIDEO TUTORIAL: shorturl.at/finU5

Quads 5 8/9 3/4
Glutes 1.5 2/2.5 0.5/1
Hams 2 4 2
Calves 2 3 1
Abs 2 2/3 0
Day 6. Week 1. Introduction Microcycle (Intro Week) Pull B - RJFitness
1 Seated Hammer Strength Unilateral Iliac Lat Pulldown (Lengthened Position) 2 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/mnQSU
2 Seated Wide Pronated-Grip Upper Back Bias Pulldown 1 5-9 1 2-4m VIDEO TUTORIAL: shorturl.at/DKQW5
3 Seated Chest-Supported Machine Pronated-Grip Row (Trap & Rhomboid Bias) 2 7-10 1+0 2-4m 65-80 degrees abduction (high elbow flare)
4 Standing Unilateral Cable Rear Delt Fly 2 8-15 1+0 1-2m VIDEO TUTORIAL: shorturl.at/fGRZ7
5 Standing EZ-Bar Curl 2 6-10 1+0 2-4m
6 Incline DB Curl (Long Head Emphasis) 1 5-9 0 2-4m VIDEO TUTORIAL: shorturl.at/fkty1
Day 6. Week 2. Pull B - RJFitness

1 Seated Hammer Strength Unilateral Iliac Lat Pulldown (Lengthened Position) 2 6-10 0 2-4m VIDEO TUTORIAL: shorturl.at/mnQSU
2 Seated Wide Pronated-Grip Upper Back Bias Pulldown 1 5-9 1-0 2-4m VIDEO TUTORIAL: shorturl.at/DKQW5
3 Seated Machine Pronated-Grip Row (Trap & Rhomboid Bias) 2 7-10 0 2-4m 65-80 degrees abduction (high elbow flare)
4 Standing Unilateral Cable Rear Delt Fly 2 8-15 0 1-2m VIDEO TUTORIAL: shorturl.at/fGRZ7
5 Standing EZ-Bar Curl 2 6-10 0 2-4m





Chest
Anterior Delt
Lateral Delt
Triceps
Biceps 5.5 7 1.5
Lats 3.5 5 1.5
Exercise Substitutions ● Mesocycle 1 - 6x /WK
Exercise Substitution 1 Substitution 2 Substitution 3

Flat DB Bench Press Seated Horizontal Chest Press Machine (Mid Pec Bias) Seated / Standing Bilateral Sternal Pec Cable Press Flat Barbell / Smith Machine Bench Press
Seated DB Anterior Delt Press Seated Machine Anterior Delt Press Seated Cable Anterior Delt Press Standing Cable Front Raise (Lengthened Pos.)
Seated Unilateral Costal Pec Cable Press Seated Bilateral Costal Pec Cable Press Standing Costal Pec Press Standing Costal Pec Press-Around
Standing Double Rope Pushdown Standing Cable Bilateral Cross-Body Extension Standing Cable Unilateral Cross-Body Extension x
Smith Machine JM Press (Banded) Smith Machine / Barbell Close-Grip Bench Press DB / Barbell / EZ-Bar JM Press x
Standing Cable Unilateral Lateral Raise (Lengthened Position) Standing Cable Unilateral Behind-The-Back Lateral Raise Standing Cable Bilateral Behind-The-Back Lateral Raise x
Barbell SLDL Barbell / DB / Trap Bar / Smith / Belt Squat RDL V-Squat Machine Good Morning Barbell / Smith Machine Good Morning
Decline Leg Press (Quad Bias) Horizontal Leg Press (Quad Bias) x x
Smith Machine Squat (Quad Bias) Pendulum Squat / Lever Squat / Hack Squat Belt Squat Barbell Back Squat
Lying Leg Curl Standing Leg Curl Machine Lying Cable Leg Curl x
Seated Calf Raise Machine Seated DB Calf Raise Seated Smith Machine Calf Raise x
Cable Crunch Ab Crunch Machine Decline Crunch Lying Crunch
T-Bar Row Machine Rows Incline DB Row Chest-Supported Machine Row Machine / Cable (D-Handles) Row
T-Bar Row Machine Kelso Shrugs Incline DB Shrug Standing Bent-Over Chest / Head Supported DB Shrug x
Seated Cable Bilateral Lat Bias Row Seated Machine Bilateral Lat Bias Row Bent-Over Bench-Supported Unilateral DB Lat Bias Row x
Seated Cable Unilateral Bench-Supported Iliac Lat Pulldown (Lengthened Position) Seated Machine Unilateral Iliac Lat Pulldown Half-Kneeling Cable Unilateral Iliac Lat Pulldown x
Seated Cable Bilateral Upper Back Bias Pulldown Machine Pull-Up (Pronated-Grip) Bodyweight Pull-Up (Pronated-Grip) x
Seated Machine Preacher Curl Seated / Standing DB / EZ-Bar / Cable Preacher Curl Incline DB / EZ-Bar Spider Curl x
Seated Pad-Supported DB Hammer Curl Standing / Seated DB Hammer Curl Standing Rope Cable Curl (Neutral-Grip) Standing / Seated DB Zottman Curl
Incline DB Bench Press Seated Incline Chest Press Machine (Upper Pec Bias) Seated / Standing Bilateral Clavicular Pec Cable Press Incline Barbell / Smith Machine Bench Press
Seated Horizontal Chest Press Machine (Mid Pec Bias) Lying Converging Chest Press Machine (Mid Pec Bias) Seated / Standing Bilateral Sternal Pec Cable Press Flat Barbell / Smith Machine Bench Press
Standing Bilateral Cable High-Low Press (Narrow Cable Stack) Seated Bilateral / Unilateral Costal Pec Cable Press Standing Costal Pec Cable Press Seated Decline Chest Press Machine OR Chest Bias Dip
Standing Cable Bilateral Y-Raise Incline DB Y-Raise x x
Standing Cable Bilateral Behind-The-Back Lateral Raise Standing Cable Bilateral Lateral Raise (In Front) Standing Cable Unilateral Lateral Raise (Lengthened Pos.) x
Standing Cable Bilateral Cross-Body Extension Standing Cable Unilateral Cross-Body Extension Double Rope Pushdown x
Banded Hack Squat Machine Pendulum Squat / Lever Squat / Smith Squat Belt Squat Barbell Back Squat
Seated Leg Curl Barbell SLDL Barbell / DB / Trap Bar / Smith / Belt Squat RDL Lying Leg Curl (Short Pos.)
Seated Bilateral Leg Extension x x x
Bodyweight Sissy Squat Reverse Nordics Rec Fem Emphasis Rear Foot Elevated DB Split Squat Rec Fem Emphasis Hack Squat / Smith Split Squat
Light-weight Walking Lunges (Quad Bias) x x x
Standing Calf Raise Machine Standing Smith Machine Calf Raise Seated Toe Press (Machine OR Leg Press Machine) Standing DB Calf Raise
Gar Hammers Stability-Ball Machine Leg Raise Jackknives Lying OR Hanging Leg Raise
Seated Hammer Strength Unilateral Iliac Lat Pulldown (Lengthened Position) Cable Bench Supported Unilateral Iliac Lat Pulldown Seated Machine Unilateral Iliac Lat Pulldown Half-Kneeling Cable Unilateral Iliac Lat Pulldown
Seated Wide Pronated-Grip Upper Back Bias Pulldown Machine Pull-Up (Pronated-Grip) Bodyweight Pull-Up (Pronated-Grip) x
Seated Chest-Supported Machine Pronated-Grip Row (Trap & Rhomboid Bias) Seated Chest-Support Cable Pronated-Grip Row Seated Cable Pronated-Grip Row (Non Chest Support) Seated Machine Pronated-Grip Row (Non Chest-Support)
Standing Unilateral Cable Rear Delt Fly Standing Bilateral Cable Rear Delt Fly Incline DB Rear Delt Swings Half-Kneeling Unilateral Rear Delt Bias Row
Standing EZ-Bar Curl Standing / Seated DB / Barbell Curl Standing Cable Curl x
Incline DB Curl (Long Head Emphasis) Standing Unilateral Externally Rotated Cable Curl x x
Weekly Volume ● Mesocycle 1 - 6x /WK
Muscle Group (Week 1.) - RJFitness Direct Volume (1° Movers) Indirect Volume (2° Movers) Total Equated Volume Week 1. (Intro)
Quads 8 x 8
Glutes x 4 4
Hams 5 x 5
Calves 3 x 3
Abs 5 x 5
Chest 7 x 7
Anterior Delt 2 4 6
Lateral Delt 6 x 6
Triceps 5 4.5 9.5
Biceps 5 5.5 10.5
Lats 5 2.5 7.5
Upper + Mid Traps & Rhomboids 9 x 9
Low Traps (Direct Only) 2 x 2
Quads 12/13 x 12/13
Glutes x 5/5.5 5/5.5
Hams 9 x 9
Calves 6 x 6
Abs 6/7 x 6/7
Chest 11 x 11
Anterior Delt 2/3 5.5/4.5 8.5
Lateral Delt 7 x 7
Triceps 8 6 14
Biceps 8 7 15
Lats 7 4 11
Day 1. Week 1. Introduction Microcycle (Intro Week) Push A + 2 Bicep - RJFitness
2 M1: Standing DB Curl 2 6-10 1+0 x
2.5 M2: Standing DB Hammer Curl x x Failure 2-4m
3 Seated Anterior Delt Press Machine 2 6-10 2+1 3-5m VIDEO TUTORIAL: shorturl.at/ehQU7
4 Standing Cable Unilateral Costal Pec Press-Around 1 7-15 0 2-4m VIDEO TUTORIAL: shorturl.at/eFOTV
5 Standing Cable Unilateral Cross-Body Extension 1 7-15 1-0 2-4m VIDEO TUTORIAL: shorturl.at/KMNR0 | Rope attachment
6 A1: Standing DB Lateral Raise 2 7-15 Failure x VIDEO TUTORIAL: shorturl.at/aGS39
6.5 A2: Standing Heavy DB Lateral Raise Partials x x Failure 2-4m VIDEO TUTORIAL: shorturl.at/aGS39
Day 1. Week 2. Push A + 2 Bicep - RJFitness
2 M1: Standing DB Curl 2 6-10 1-0 x
3 Seated Anterior Delt Press Machine 2 6-10 1 3-5m VIDEO TUTORIAL: shorturl.at/ehQU7
4 Standing Cable Unilateral Costal Pec Press-Around 2 7-15 1-0 2-4m VIDEO TUTORIAL: shorturl.at/eFOTV
5 Standing Cable Unilateral Cross-Body Extension 1 7-15 1-0 2-4m VIDEO TUTORIAL: shorturl.at/KMNR0 | Rope attachment
1 Flat DB Bench Press 3 5-9 1-0 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
2 M1: Standing DB Curl 3 6-10 0 x
3 Seated Anterior Delt Press Machine 2 6-10 1-0 3-5m VIDEO TUTORIAL: shorturl.at/ehQU7
5 Standing Cable Unilateral Cross-Body Extension 1 7-15 0 2-4m VIDEO TUTORIAL: shorturl.at/KMNR0 | Rope attachment
Chest 3 5 2
Anterior Delt 3 4.5 1.5
Lateral Delt 2 3 1
Posterior Delt
Triceps 3 5 2
Biceps 2 3
Lats
3 Smith Machine Squat (Quad Bias) 1 5-8 2-1 3-5m VIDEO TUTORIAL: shorturl.at/abOX6
5 Seated Calf Raise Machine 1 7-12 1-0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58
6 A1: Weighted Decline Crunch 2 6-20 0 x VIDEO TUTORIAL: shorturl.at/finU5
6.5 A2: Bodyweight Decline Crunch x x Failure 2-3m





6 A1: Weighted Decline Crunch 2/3 6-20 0 x VIDEO TUTORIAL: shorturl.at/finU5

Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 2 2/3 0/1
Day 3. Week 1. Introduction Microcycle (Intro Week) Pull A + 2 Tricep - RJFitness
1.5 M2: Standing Double Rope Pushdown x x Failure 3-5m More Mid Position | VIDEO TUTORIAL: shorturl.at/qwx02
3 A1: Incline DB Row 2 6-10 Failure x VIDEO TUTORIAL: shorturl.at/mtx67 |shorturl.at/demry
3.5 A2: Incline DB Shrug x x Failure 2-4m VIDEO TUTORIAL #3 (ROW): shorturl.at/dqsu6
4 Seated Cable Unilateral Bench-Supported Iliac Lat Pulldown (Lengthened Position) 2 7-12 1+0 2-4m VIDEO TUTORIAL: shorturl.at/cRUX9 | shorturl.at/mnQSU
6 Standing Cable Curl 1 6-12 0 2-4m
Day 3. Week 2. Pull A + 2 Tricep - RJFitness
1 M1: Standing Double Rope Pushdown 2 6-10 1-0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/qwx02
2 Smith Machine JM Press (Banded) 2 5-10 1-0 2-4m VIDEO TUTORIAL: shorturl.at/gorZ4 | shorturl.at/gNOTV
1 M1: Standing Double Rope Pushdown 2/3 6-10 0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/qwx02
6 Standing Cable Curl 2+1DS 6-12 0 2-4m
Chest
Anterior Delt
Lateral Delt
Triceps 3 4/5 1/2
Biceps 3.5 6 2.5
Lats 3.5 4 0.5
Day 4. Week 1. Introduction Microcycle (Intro Week) Push B + 2 Bicep - RJFitness
1 Machine Preacher Curl 1 7-12 1 2-4m
2 Incline DB Curl 1 6-9 1-0 2-4m
3 Seated Incline Chest Press Machine 2 5-9 2+1 2-4m VIDEO TUTORIAL: shorturl.at/knPR3
4 Seated Cable Bilateral Sternal Pec Press 1 7-12 1 2-4m
5 Standing Bilateral Cable High-Low Press (Narrow Cable Stack) 1 7-12 Failure 2-4m VIDEO TUTORIAL: shorturl.at/gIOU9
6 Standing Cable Bilateral Y-Raise 2 10-20 Failure 2-4m VIDEO TUTORIAL: shorturl.at/dfGK5
7 Myorep Standing Cable Tricep EZ-Bar Pushdown 1+3MR-DS 7-12 Failure VIDEO TUTORIAL: shorturl.at/AJ139
Day 4. Week 2. Push B + 2 Bicep - RJFitness

1 Machine Preacher Curl 2 7-12 1+0 2-4m
2 Incline DB Curl 1 6-9 0 2-4m
4 Seated Cable Bilateral Sternal Pec Press 2 7-12 1+0 2-4m

3 Seated Incline Chest Press Machine 2 5-9 0 2-4m VIDEO TUTORIAL: shorturl.at/knPR3

6 Standing Cable Bilateral Y-Raise 2/3 10-20 Failure 2-4m VIDEO TUTORIAL: shorturl.at/dfGK5

6 Standing Cable Bilateral Y-Raise 2/3 10-20 Failure 2-4m VIDEO TUTORIAL: shorturl.at/dfGK5


Chest 4 6 2
Anterior Delt 2 3 1
Lateral Delt 2 3
Posterior Delt
Triceps 6 7 1
Biceps 2 4 2
Lats
Day 5. Week 1. Introduction Microcycle (Intro Week) Lower B + 1 Side Delt - RJFitness
1 Pendulum Squat Machine 2 5-9 3-2 4-6m
3.5 A2: Bodyweight Sissy Squat 1 x Failure 2-4m VIDEO TUTORIAL: shorturl.at/fmuxy (Leg Ext. into Sissy Squat)
4 M1: Bent-Over DB Y-Raise 2 8-15 Failure VIDEO TUTORIAL: shorturl.at/lV149
4.5 M2: Standing DB Lateral Raise x x Failure VIDEO TUTORIAL: shorturl.at/lV149
4.5 M3: Standing DB Lateral Raise Partials x x Failure 2-4m VIDEO TUTORIAL: shorturl.at/lV149
Day 5. Week 2. Lower B + 1 Side Delt - RJFitness
4.5 M2: Standing DB Lateral Raise x x Failure 2-4m VIDEO TUTORIAL: shorturl.at/lV149
3 A1: Seated Bilateral Leg Extension 1/2 7-12 0
3.5 A2: Bodyweight Sissy Squat 1/2 x Failure 2-4m VIDEO TUTORIAL: shorturl.at/fmuxy (Leg Ext. into Sissy Squat)
4 M1: Bent-Over DB Y-Raise 2/3 8-15 Failure VIDEO TUTORIAL: shorturl.at/lV149
Quads 4 6 2
Glutes 1 3 0
Hams 2 4 2
Calves 0 0 0
Abs 1/2 2/3 0
Lateral Delt 2 3 1
Day 6. Week 1. Introduction Microcycle (Intro Week) Pull B + 2 Tricep - RJFitness
1.5 M2: Standing Cable Bilateral Cross-Body Extension X x Failure 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
2 Barbell OR Smith Machine Close-Grip Bench Press 1 5-10 1 2-4m
3 Seated Cable Unilateral Lat Bias Row (Lengthened Position) 2 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/alnrs
4 Seated Bilateral Iliac Pulldown 1 6-10 1 2-4m VIDEO TUTORIAL: shorturl.at/cr027
5 T-Bar Row Machine Rows (Posterior Delt Bias) 2 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/CGMSV
Day 6. Week 2. Pull B + 2 Tricep - RJFitness

2 Barbell OR Smith Machine Close-Grip Bench Press 1 5-10 1-0 2-4m


4 Seated Bilateral Iliac Pulldown 2 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/cr027


1 M1: Standing Cable Bilateral Cross-Body Extension 2/3 7-12 1+0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/duWY1
5 T-Bar Row Machine Rows (Posterior Delt Bias) 2/3 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/CGMSV
6 Standing EZ-Bar Curl 2/3 6-10 1+0 2-3m

Chest
Anterior Delt
Lateral Delt
Posterior Delt 3.5 4/5
Triceps 3 4/5 1/2
Biceps 4.5
Lats 4 5/5.5 1/1.5
Upper + Mid Traps & Rhomboids 3.5 4/5 0.5/1.5

Standing DB Curl Standing EZ-Bar Curl Standing Barbell Curl Standing Cable EZ-Bar / Straight Bar Curl
Standing DB Hammer Curl Seated DB Hammer Curl Standing Rope Cable Curl (Neutral-Grip) Standing / Seated DB Zottman Curl
Seated Anterior Delt Press Machine Seated DB Anterior Delt Press Seated Cable Anterior Delt Press Standing Cable Front Raise (Lengthened Pos.)
Standing Cable Unilateral Costal Pec Press-Around Seated Unilateral Costal Pec Cable Press Seated Bilateral Costal Pec Cable Press Standing Costal Pec Press
Standing Cable Unilateral Cross-Body Extension x x x
Standing DB Lateral Raise Bench-Supported DB Lateral Raise x x
Weighted Decline Crunch Ab Crunch Machine Cable Crunch Lying Crunch
Incline DB Row T-Bar Row Machine Rows DB Helms Row Chest-Supported Row Machine
Incline DB Shrug DB Chest / Head Supported Shrug x x
Standing Cable Curl Standing EZ-Bar Curl Standing Barbell Curl Standing DB Curl
Machine Preacher Curl Seated / Standing DB / EZ-Bar / Cable Preacher Curl Incline DB / EZ-Bar Spider Curl x
Incline DB Curl Standing Unilateral Externally Rotated Cable Curl x x
Seated Incline Chest Press Machine Lying Converging Chest Press Machine (Upper Pec Bias) Seated / Standing Bilateral Clavicular Pec Cable Press Incline Barbell / Smith Machine Bench Press
Seated Cable Bilateral Sternal Pec Press Lying Converging Chest Press Machine (Mid Pec Bias) Seated Horizontal Chest Press Machine (Mid Pec Bias) Flat Barbell / Smith Machine Bench Press
Standing Cable Bilateral Y-Raise Incline DB Y-Raise Bent-Over DB Y-Raise x
Myorep Standing Cable Tricep EZ-Bar Pushdown Myorep Standing Cable Tricep Straight-Bar Pushdown x x
Pendulum Squat Machine Smith Machine Squat / Lever Squat / Hack Squat Belt Squat Barbell Back Squat
Bent-Over DB Y-Raise Incline DB Y-Raise Standing Cable Bilateral Y-Raise x
Barbell OR Smith Machine Close-Grip Bench Press Smith Machine JM Press (Banded) DB / Barbell / EZ-Bar JM Press x
Seated Cable Unilateral Lat Bias Row (Lengthened Position) Seated Machine Unilateral Lat Bias Row (Lengthened Position) x x
Seated Bilateral Iliac Pulldown Seated Bench-Supported Bilateral Iliac Pulldown Seated Bench-Supported Unilateral Iliac Pulldown (Short Position) x
T-Bar Row Machine Rows Incline DB Row Chest-Supported Machine Row Chest-Supported Cable Row
Standing EZ-Bar Curl Standing Barbell Curl Standing DB Curl Standing Cable EZ-Bar / Straight Bar Curl
Quads 7 x 7
Glutes x 3.5 3.5
Hams 5 x 5
Calves 1 x 1
Abs 3/4 x 3/4
Chest 7 x 7
Anterior Delt 2 3 5
Lateral Delt 6 x 6
Posterior Delt 4 2.5 6.5
Triceps 11 4 15
Biceps 7 5 12
Lats 5 2.5 7.5
Upper + Mid Traps & Rhomboids 7 2.5 9.5
Quads 10 x 10
Glutes x 3 x
Hams 9 x 9
Calves 3 x 3
Abs 4/6 x 4/6
Chest 11 x 11
Lateral Delt 9 x 9
Posterior Delt 4/5 4 8/9
Triceps 14-16 16 20-22
Biceps 12/13 6 18-20
Lats 6 3/3.5 9/9.5
Upper + Mid Traps & Rhomboids 6/7 5 11/12
Day 1. Week 1. Introduction Microcycle (Intro Week) Push A - RJFitness
6 Bench-Supported DB Lateral Raise 2 7-12 1+0 2m VIDEO TUTORIAL: shorturl.at/DRSYZ
2 Seated DB Anterior Delt Press 2 5-8 1-0 3-5m 60 degree incline | VIDEO TUTORIAL: shorturl.at/hSY69
6 Bench-Supported DB Lateral Raise 2 7-12 0 2m VIDEO TUTORIAL: shorturl.at/DRSYZ
2 Seated DB Anterior Delt Press 2/3 5-8 0 3-5m 60 degree incline | VIDEO TUTORIAL: shorturl.at/hSY69
6 Bench-Supported DB Lateral Raise 2+1MR-DS 7-12 0 2m VIDEO TUTORIAL: shorturl.at/DRSYZ
Chest 3 5 2
Anterior Delt 4 5.5/6.5 1.5/2.5
Lateral Delt 2 3 1
Posterior Delt
Triceps 5.5 8.5 3
Biceps
Lats
Day 2. Week 1. Introduction Microcycle (Intro Week) Pull A - RJFitness
1 A1: T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-8 3+2 x VIDEO TUTORIAL: shorturl.at/apqvw
5 Seated Machine Preacher Curl 1 7-12 1-0 2-4m



1 A1: T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-8 0 x VIDEO TUTORIAL: shorturl.at/apqvw



Chest
Anterior Delt
Lateral Delt
Triceps
Biceps 5 8 3
Lats 4 6 2
Upper + Mid Traps & Rhomboids 6.5 8 2


5 Seated Calf Raise Machine 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58




Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 3 4 1
Day 4. Week 1. Introduction Microcycle (Intro Week) Upper - RJFitness
4 Seated Cable Horizontal Row (Posterior Delt Bias) 2 6-10 1 2-4m 2 D-Handles Attachment Setup | VIDEO TUTORIAL: shorturl.at/aDV01
5 Standing Cable Bilateral Behind-The-Back Lateral Raise 2 7-15 0 2-3m
6 A1: Standing Cable Bilateral Cross-Body Extension 2 7-12 1+0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 A1: Standing Cable Bilateral Face-away Curl 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/bdklt
Day 4. Week 2. Upper - RJFitness

2 Standing Bilateral Cable High-Low Press (Narrow Cable Stack) 2 7-12 1+0 2-4m VIDEO TUTORIAL: shorturl.at/gIOU9
3 Seated Hammer Strength Unilateral Iliac Lat Pulldown (Lengthened Position) 2 6-10 1+0 2-4m VIDEO TUTORIAL: shorturl.at/mnQSU
4 Seated Cable Horizontal Row (Posterior Delt Bias) 2 6-10 1+0 2-4m 2 D-Handles Attachment Setup | VIDEO TUTORIAL: shorturl.at/aDV01
6 A1: Standing Cable Bilateral Cross-Body Extension 2 7-12 0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 A1: Standing Cable Bilateral Face-away Curl 2 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/bdklt

1 Incline DB Bench Press 2 5-8 1-0 3-5m 30 degree incline | VIDEO TUTORIAL: shorturl.at/bgqw3

1 Incline DB Bench Press 2/3 5-8 0 3-5m 30 degree incline | VIDEO TUTORIAL: shorturl.at/bgqw3

1 Incline DB Bench Press 2/3 5-8 0 3-5m 30 degree incline | VIDEO TUTORIAL: shorturl.at/bgqw3

5 Standing Cable Bilateral Behind-The-Back Lateral Raise 2+1DS 7-15 0 2-3m
6 A1: Standing Cable Bilateral Cross-Body Extension 2/3 7-12 0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 A1: Standing Cable Bilateral Face-away Curl 2/3 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/bdklt

Chest 3 5 2
Anterior Delt 1.5 2.5 1
Lateral Delt 2 3 1
Posterior Delt 2.5 3 0.5
Triceps 3.5 4.5/5.5 1/2
Biceps 3.5 4/5 0.5/1.5
Lats 2 3 1
Upper + Mid Traps & Rhomboids 2.5 3 0.5






Quads 5 8/9 3/4
Glutes 1.5 2/2.5 0.5/1
Hams 2 4 2
Calves 2 3 1
Abs 2 2/3 0

Seated DB Anterior Delt Press Seated Machine Anterior Delt Press Seated Cable Anterior Delt Press Standing Cable Front Raise (Lengthened Pos.)
Seated Unilateral Costal Pec Cable Press Seated Bilateral Costal Pec Cable Press Standing Costal Pec Press Standing Costal Pec Press-Around
Bench-Supported DB Lateral Raise Standing DB Lateral Raise Seated DB Lateral Raise x
T-Bar Row Machine Rows Incline DB Row Chest-Supported Machine Row Machine / Cable (D-Handles) Row
T-Bar Row Machine Kelso Shrugs Incline DB Shrug Standing Bent-Over Chest / Head Supported DB Shrug x
Seated Cable Bilateral Lat Bias Row Seated Machine Bilateral Lat Bias Row Bent-Over Bench-Supported Unilateral DB Lat Bias Row x
Seated Machine Preacher Curl Seated / Standing DB / EZ-Bar / Cable Preacher Curl Incline DB / EZ-Bar Spider Curl x
Seated Pad-Supported DB Hammer Curl Standing / Seated DB Hammer Curl Standing Rope Cable Curl (Neutral-Grip) Standing / Seated DB Zottman Curl
Seated Hammer Strength Unilateral Iliac Lat Pulldown (Lengthened Position) Cable Bench Supported Unilateral Iliac Lat Pulldown Seated Machine Unilateral Iliac Lat Pulldown Half-Kneeling Cable Unilateral Iliac Lat Pulldown
Seated Cable Horizontal Row (Posterior Delt Bias) Seated Machine Horizontal Row (Posterior Delt Bias) T-Bar Row (Posterior Delt Bias) Incline DB Row (Posterior Delt Bias)
Standing Cable Bilateral Behind-The-Back Lateral Raise Standing Cable Bilateral Lateral Raise (In Front) Standing Cable Unilateral Lateral Raise (Lengthened Pos.) x
Standing Cable Bilateral Face-away Curl Incline DB Curl x x
Quads 7 x 7
Glutes x 3.5 3.5
Hams 5 x 5
Calves 1 x 1
Abs 3/4 x 3/4
Chest 6 x 6
Anterior Delt 2 3 5
Lateral Delt 4 x 4
Triceps 5 6 11
Biceps 4 3.5 7.5
Lats 4 2.5 6.5
Quads 12/13 x 12/13
Glutes x 5/5.5 5/5.5
Hams 9 x 9
Calves 6 x 6
Abs 6/7 x 6/7
Chest 11 x 11
Anterior Delt 2/3 5.5/4.5 8.5
Lateral Delt 7 x 6
Triceps 7/8 5.5/6.5 12.5/13.5
Biceps 6/7 6/7 12/13
Lats 6 3 9
Day 1. Week 1. Introduction Microcycle (Intro Week) Push A + 2 Bicep - RJFitness
2 M1: Standing DB Curl 2 6-10 1+0 x
3 Seated Anterior Delt Press Machine 2 6-10 2+1 3-5m VIDEO TUTORIAL: shorturl.at/ehQU7
5 Standing Cable Bilateral Y-Raise 2 7-15 1-0 2-3m VIDEO TUTORIAL: shorturl.at/dfGK5
2 M1: Standing DB Curl 2 6-10 1-0 x
5 Standing Cable Bilateral Y-Raise 2 7-15 1-0 2-3m VIDEO TUTORIAL: shorturl.at/dfGK5
3 Seated Anterior Delt Press Machine 2 6-10 1-0 3-5m VIDEO TUTORIAL: shorturl.at/ehQU7
5 Standing Cable Bilateral Y-Raise 2 7-15 0 2-3m VIDEO TUTORIAL: shorturl.at/dfGK5
5 Standing Cable Bilateral Y-Raise 2+1MR-DS 7-15 0 2-3m VIDEO TUTORIAL: shorturl.at/dfGK5
Chest 3 5 2
Lateral Delt 3 5 2
Posterior Delt
Triceps 2 3 1
Biceps 2 3
Lats
6 Standing Cable Curl 1 6-12 0 2-4m EZ-Bar attachment
1 M1: Standing Double Rope Pushdown 2/3 6-10 0 x Mid-Short Position | VIDEO TUTORIAL: shorturl.at/qwx02
6 Standing Cable Curl 2+1DS 6-12 0 2-4m EZ-Bar attachment
Chest
Anterior Delt
Lateral Delt
Triceps 3 4/5 1/2
Biceps 3.5 6 2.5
Lats 3.5 4 0.5
Day 3. Week 1. Introduction Microcycle (Intro Week) Pull A + 2 Tricep - RJFitness






Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 2 2/3 0/1
Day 4. Week 1. Introduction Microcycle (Intro Week) Upper - RJFitness
4 Seated Machine Chest Fly 1 7-12 1 2-4m
5 T-Bar Row Machine Rows (Posterior Delt Bias) 2 6-10 1 2-4m VIDEO TUTORIAL: shorturl.at/CGMSV
7 Incline DB Y-Raise 2 8-15 0 2-3m
3 Seated Incline Chest Press Machine 2 5-9 1-0 2-4m VIDEO TUTORIAL: shorturl.at/knPR3
6 Seated Cable Unilateral Lat Bias Row (Lengthened Position) 1 6-10 1-0 2-4m VIDEO TUTORIAL: shorturl.at/alnrs
6 Seated Cable Unilateral Lat Bias Row (Lengthened Position) 1 6-10 0 2-4m VIDEO TUTORIAL: shorturl.at/alnrs
Chest 3 4 1
Anterior Delt 1 1 0
Lateral Delt 2 2 0
Triceps 3 3 1
Biceps 2.5 4 1.5
Lats 2 3 1
Day 5. Week 1. Introduction Microcycle (Intro Week) Lower B + 1 Side Delt - RJFitness
3 A1: Seated Bilateral Leg Extension 1/2 7-12 0
3.5 A2: Bodyweight Sissy Squat 1/2 x Failure 2-4m VIDEO TUTORIAL: shorturl.at/fmuxy (Leg Ext. into Sissy Squat)
4 M1: Bent-Over DB Y-Raise 2/3 8-15 Failure VIDEO TUTORIAL: shorturl.at/lV149
Quads 4 6 2
Glutes 1 3 0
Hams 2 4 2
Calves 0 0 0
Abs 1/2 2/3 0
Lateral Delt 2 3 1

Seated Anterior Delt Press Machine Seated DB Anterior Delt Press Seated Cable Anterior Delt Press Standing Cable Front Raise (Lengthened Pos.)
Standing Cable Unilateral Costal Pec Press-Around Seated Unilateral Costal Pec Cable Press Seated Bilateral Costal Pec Cable Press Standing Costal Pec Press
Standing Cable Unilateral Cross-Body Extension x x x
Weighted Decline Crunch Ab Crunch Machine Cable Crunch Lying Crunch
Incline DB Row T-Bar Row Machine Rows DB Helms Row Chest-Supported Row Machine
Incline DB Shrug DB Chest / Head Supported Shrug x x
Standing Cable Curl Standing EZ-Bar Curl Standing Barbell Curl Standing DB Curl
Machine Preacher Curl Seated / Standing DB / EZ-Bar / Cable Preacher Curl Incline DB / EZ-Bar Spider Curl x
Seated Incline Chest Press Machine Lying Converging Chest Press Machine (Upper Pec Bias) Seated / Standing Bilateral Sternal Pec Cable Press Incline Barbell / Smith Machine Bench Press
Seated Machine Chest Fly Seated Bilateral / Unilateral Sternal Pec Cable Press Seated Horizontal Chest Press Machine (Mid Pec Bias) x
T-Bar Row Machine Rows Incline DB Row Chest-Supported Machine Row Chest-Supported Cable Row
Seated Cable Unilateral Lat Bias Row (Lengthened Position) Seated Machine Unilateral Lat Bias Row (Lengthened Position) x x
Incline DB Y-Raise Bent-Over DB Y-Raise Standing Cable Bilateral Y-Raise x
Pendulum Squat Machine Smith Machine Squat / Lever Squat / Hack Squat Belt Squat Barbell Back Squat
Bent-Over DB Y-Raise Incline DB Y-Raise Standing Cable Bilateral Y-Raise x
Quads 7 x 7
Glutes x 3.5 3.5
Hams 5 x 5
Calves 1 x 1
Abs 3/4 x 3/4
Chest 6 x 6
Anterior Delt 2 2 4
Lateral Delt 6 x 6
Triceps 5 3 8
Biceps 4 4 8
Lats 3 2.5 5.5
Quads 10 x 10
Glutes x 6 6
Hams 9 x 9
Calves 3 x 3
Abs 4/6 x 4/6
Chest 9 x 9
Lateral Delt 10 x 10
Triceps 5/6 5 10/11
Biceps 8 5 13
Lats 4 3 7
Day 1. Week 1. Introduction Microcycle (Intro Week) Upper A - RJFitness
1 Incline DB Bench Press 2 5-9 2-1 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
2 Seated Bilateral Costal Pec Cable Press 1 6-10 2-1 2-4m
4 T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-10 2-1 2-4m VIDEO TUTORIAL: shorturl.at/apqvw | shorturl.at/CGMSV
5 Bench-Supported DB Lateral Raise 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/DRSYZ
6 Standing Double Rope Pushdown 2 6-10 1+0 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/qwx02
7 M1: Standing DB Curl 2 6-10 1+0 x VIDEO TUTORIAL: shorturl.at/adHJQ
7.5 M2: Standing DB Hammer Curl x x Failure 2-4m VIDEO TUTORIAL: shorturl.at/adHJQ
Day 1. Week 2. Upper A - RJFitness
2 Seated Bilateral Costal Pec Cable Press 2 6-10 0 2-4m
5 Bench-Supported DB Lateral Raise 2 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/DRSYZ
6 Standing Double Rope Pushdown 2 6-10 0 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/qwx02
7 M1: Standing DB Curl 2 6-10 0 x VIDEO TUTORIAL: shorturl.at/adHJQ
1 Incline DB Bench Press 2 5-9 0 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
4 T-Bar Row Machine Rows (Posterior Delt Bias) 2 5-10 0 2-4m VIDEO TUTORIAL: shorturl.at/apqvw | shorturl.at/CGMSV
5 Bench-Supported DB Lateral Raise 2/2+1DS 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/DRSYZ
Chest 3 4 1
Anterior Delt 1.5 2 0.5
Lateral Delt 2 2/3 0/1
Triceps 3.5 4 0.5
Biceps 3.5 4 0.5
Lats 2 3 1

3 Smith Machine Squat (Quad Bias) 1/2 5-8 1 3-5m VIDEO TUTORIAL: shorturl.at/abOX6
4 Lying Leg Curl 1/2 7-12 1-0 2-3m
5 Seated Calf Raise Machine 1/2 7-12 1-0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58





Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 3 4 1
Day 3. Week 1. Introduction Microcycle (Intro Week) Upper B - RJFitness
2 Seated Converging Chest Press Machine (Mid Pec Bias) 2 5-9 2-1 2-4m
3 Seated Cable Bilateral Lat Bias Row 1 5-9 1-0 2-4m VIDEO TUTORIAL: shorturl.at/jmoQ3
4 Standing Bilateral Cable High-Low Press (Narrow Cable Stack) 1 6-12 1-0 2-4m VIDEO TUTORIAL: shorturl.at/gIOU9
6 B1: Standing Cable Bilateral Cross-Body Extension 2 7-12 1+0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 B2: Standing Cable Bilateral Face-away Curl 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/bdklt
Day 3. Week 2. Upper B - RJFitness
2 Seated Converging Chest Press Machine (Mid Pec Bias) 2 5-9 1 2-4m
6 B1: Standing Cable Bilateral Cross-Body Extension 2 7-12 0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 B2: Standing Cable Bilateral Face-away Curl 2 7-12 0 2-3m VIDEO TUTORIAL: shorturl.at/bdklt
5.5 A2: Standing Cable Bilateral Behind-The-Back Lateral Raise 2/2+1DS x Failure 2-3m
Chest 3 4 1
Triceps 3.5 4 0.5
Biceps 3.5 4 0.5
Lats 2 3 1


2 Seated Leg Curl 2+1MR-DS
7-12 0 2-4m Slight external tibial rotation (external rotation of feet)



5 Standing Calf Raise Machine 2+1MR-DS
7-12 0 1-3m

Quads 5 8/9 3/4
Glutes 1.5 2/2.5 0.5/1
Hams 2 4 2
Calves 2 3 1
Abs 2 2/3 0

Seated Bilateral Costal Pec Cable Press Seated Unilateral Costal Pec Cable Press Standing Costal Pec Press Standing Costal Pec Press-Around
T-Bar Row Machine Rows (Posterior Delt Bias) Incline DB Row Chest-Supported Machine Row Machine / Cable (D-Handles) Row
Bench-Supported DB Lateral Raise Standing DB Lateral Raise x x
Seated Converging Chest Press Machine (Mid Pec Bias) Seated Cable Bilateral Sternal Pec Press Lying Converging Chest Press Machine (Mid Pec Bias) Flat Barbell / Smith Machine Bench Press
Seated Cable Bilateral Lat Bias Row Seated Machine Bilateral Lat Bias Row (Lengthened Position) Belt Squat Barbell Back Squat
A1: Standing Cable Bilateral Y-Raise Incline DB Y-Raise Bent-Over DB Y-Raise x
A2: Standing Cable Bilateral Behind-The-Back Lateral Raise Standing Cable Bilateral Lateral Raise (In Front) Standing Cable Unilateral Lateral Raise (Lengthened Pos.) x
B1: Standing Cable Bilateral Cross-Body Extension Standing Cable Unilateral Cross-Body Extension Double Rope Pushdown x
B2: Standing Cable Bilateral Face-away Curl Incline DB Curl x x
Quads 7 x 7
Glutes x 3.5 3.5
Hams 5 x 5
Calves 1 x 1
Abs 3/4 x 3/4
Chest 6 x 6
Anterior Delt x 3 3
Lateral Delt 4 x 4
Triceps 4 3 7
Biceps 4 3 7
Lats 2 2 4
Quads 12/13 x 12/13
Glutes 5/5.5 x 5/5.5
Hams 9 x 9
Calves 6 x 6
Abs 6/7 x 6/7
Chest 8 x 8
Anterior Delt x 4 4
Lateral Delt 4/6 x 4/6
Triceps 4 4 8
Biceps 4 4 8
Lats 4 2 6
Day 1. Week 1. Introduction Microcycle (Intro Week) Upper A - RJFitness
1 Incline Chest Press Machine 2 5-9 1 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
4 Chest-Supported Row Machine (Posterior Delt Bias) 2 5-10 1-0 2-4m VIDEO TUTORIAL: shorturl.at/glQW7
5 Bench-Supported DB Lateral Raise 2 7-12 1+0 2-3m VIDEO TUTORIAL: shorturl.at/DRSYZ
6 Standing Cable Bilateral Cross-Body Extension 2 7-12 1+0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
7 M1: Standing Bilateral D-Handle Cable Curl (Narrow Cable Stack) 2 6-12 1+0 x
7.5 M2: Standing Bilateral D-Handle Cable Hammer Curl (Narrow Cable Stack) x x Failure 2-4m
1 Incline Chest Press Machine 2 5-9 1-0 3-5m VIDEO TUTORIAL: shorturl.at/pqxY3
4 Chest-Supported Row Machine (Posterior Delt Bias) 2 5-10 0 2-4m VIDEO TUTORIAL: shorturl.at/glQW7
6 Standing Cable Bilateral Cross-Body Extension 2 7-12 0 x More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
7 M1: Standing Bilateral D-Handle Cable Curl (Narrow Cable Stack) 2 6-12 0 x
Chest 3 4 1
Triceps 3.5 4 0.5
Biceps 3.5 4 0.5
Lats 2 3 1

3 Smith Machine Squat (Quad Bias) 1/2 5-8 1 3-5m VIDEO TUTORIAL: shorturl.at/abOX6
4 Lying Leg Curl 1/2 7-12 1-0 2-3m
5 Seated Calf Raise Machine 1/2 7-12 1-0 2-3m VIDEO TUTORIAL: shorturl.at/ciX58





Quads 3 4 1
Glutes 2.5 3 0.5
Hams 3 5 2
Calves 1 3 2
Abs 2 2/3 1
Day 3. Week 1. Introduction Microcycle (Intro Week) Upper B - RJFitness
2 Seated Cable Bilateral Upper Back Bias Pulldown 2 5-9 1+0 2-4m Wide-bar attachment, Pronated Wide-Grip, No D-Handles
4 Standing Bilateral Cable High-Low Press (Narrow Cable Stack) 1 6-12 1+0 2-4m VIDEO TUTORIAL: shorturl.at/gIOU9
4 Seated Cable Unilateral Lat Bias Row (Lengthened Position) 1 6-10 1-0 2-4m VIDEO TUTORIAL: shorturl.at/alnrs
5 M1: Bent-Over DB Y-Raise 2 8-15 1+0 VIDEO TUTORIAL: shorturl.at/lV149
6 Standing Double Rope Pushdown 2 6-10 1+0 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
6.5 Standing Cable Curl 1 6-12 Failure 2-3m EZ-Bar attachment
2 Seated Cable Bilateral Upper Back Bias Pulldown 2 5-9 0 2-4m Wide-bar attachment, Pronated Wide-Grip, No D-Handles
5 M1: Bent-Over DB Y-Raise 2 8-15 0 VIDEO TUTORIAL: shorturl.at/lV149
6 Standing Double Rope Pushdown 2 6-10 0 2-3m More Mid Position | VIDEO TUTORIAL: shorturl.at/duWY1
Chest 3 4 1
Triceps 3.5 4 0.5
Biceps 3.5 4 0.5
Lats 2 3 1






Quads 5 8/9 3/4
Glutes 1.5 2/2.5 0.5/1
Hams 2 4 2
Calves 2 3 1
Abs 2 2/3 0

Seated Bilateral Costal Pec Cable Press Seated Unilateral Costal Pec Cable Press Standing Costal Pec Press Standing Costal Pec Press-Around
T-Bar Row Machine Rows (Posterior Delt Bias) Incline DB Row Chest-Supported Machine Row Machine / Cable (D-Handles) Row
Bench-Supported DB Lateral Raise Standing DB Lateral Raise x x
Seated Converging Chest Press Machine (Mid Pec Bias) Seated Cable Bilateral Sternal Pec Press Lying Converging Chest Press Machine (Mid Pec Bias) Flat Barbell / Smith Machine Bench Press
Seated Cable Bilateral Lat Bias Row Seated Machine Bilateral Lat Bias Row (Lengthened Position) Belt Squat Barbell Back Squat
A1: Standing Cable Bilateral Y-Raise Incline DB Y-Raise Bent-Over DB Y-Raise x
A2: Standing Cable Bilateral Behind-The-Back Lateral Raise Standing Cable Bilateral Lateral Raise (In Front) Standing Cable Unilateral Lateral Raise (Lengthened Pos.) x
B1: Standing Cable Bilateral Cross-Body Extension Standing Cable Unilateral Cross-Body Extension Double Rope Pushdown x
B2: Standing Cable Bilateral Face-away Curl Incline DB Curl x x
Quads 7 x 7
Glutes x 3.5 3.5
Hams 5 x 5
Calves 1 x 1
Abs 4 x 4
Chest 6 x 6
Anterior Delt 2 3 5
Lateral Delt 4 x 4
Triceps 5 6 11
Biceps 4 3.5 7.5
Lats 4 2.5 6.5
Quads 12/13 x 12/13
Glutes 5/5.5 x 5/5.5
Hams 9 x 9
Calves 6 x 6
Abs 4/6 x 4/6
Chest 8 x 8
Anterior Delt x 4 4
Lateral Delt 4/6 x 4/6
Triceps 4 4 8
Biceps 4 4 8
Lats 4 2 6

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Thank you for purchasing the 12 week Men’s Hypertrophy Program.

- Food Recommendations & Example Meal Plan.

Choosing a Training Split

Introduction to Setting Up Your Nutrition

Thank You, Contact & Socials

This is currently version 2.0.

Choosing a Training Split

6 Day Training Split

In fact, I would not recommend it for the majority of individuals.

So, there is a difference here between the two (Periodization, Programming).

A Macrocycle is a sequence of training blocks or several mesocycles combined which share

A Mesocycle is a single training phase or block that consists of a number of microcycles

2. 5 minutes of Dynamic Stretching – There are no specific exercises to perform here.

1. Half-Kneeling Calf-Stretch (2-4 sets each side, 30 second hold)

Warming Up - During Training

During training, it is of paramount importance to utilize Warmup Sets.

It’s quite simple…

Tempo (Eccentric & Concentric)

Make every repetition despite fatigue look identical.

Please give this video a watch.

When hypertrophy training, the goal is to build or retain muscle.

Appropriate exercise selection is important for Hypertrophy Training as we always want to be

… and that is Cross-Over Stimulus & Fatigue and Unstable Exercises.

Cross-Over Stimulus & Fatigue

We will only worry about the former here (next exercise).

This is very important because we do not want to perform an exercise if it is going to

For example, performing direct tricep work before chest training.

Another example would be training your biceps before training back.

A very common misconception is that unstable, or internally stabilized exercises should

… this is simply just not true.

Let’s use a Standing Lat Pullover for example.

So be sure to keep all of this in mind when altering Exercise Sequencing!

Please give this video a watch.

Volume is a rather complex topic for a lot of individuals.

“How much volume should I do for “X muscle group” per week.”

… are super common questions.

A “Working Set” is a set that falls within the aforementioned threshold.

Increasing volume is based on an Inverted-U shaped curve.

Is There An “Optimal” Range For Working Sets?

Potentially, yes actually.

Increasing / Decreasing Volume

… this is simply not true, even the slightest.

… this is usually pretty good.

So by taking an autoregulatory approach by monitoring performance and recovery each

You need to train hard in order to make gains.

“… you don’t say? Well that’s easy enough.”

Let’s touch on that.

Reps in Reserve means “Reps From Failure.”

Reps in Reserve uses a 10-0 scale.

Increasing RIR effects on training stimulus and local fatigue.

One thing I would like to mention is that RIR 0 is NOT failure.

Do I Follow The Prescribed RIR?

The Hypertrophy Rep Range is 5-30.

Please watch this video.

How Do I Use The Rep Ranges?

Tracking your performance is essential to continuous progression. The odds of you

Long rest periods are superior to short rest periods.

- Local target musculature

The goal of a deload is to simply dissipate (reduce) overall fatigue levels.

This is simply instructions on how to deload as opposed to a prescribed protocol as there is

Here are two different ways you can perform a deload:

Introduction To Setting Up Your Nutrition

Subsequently, eat at or around this value for the next 2 weeks.