PHASE 2: MUSCLE BEACH WEEK 5

DAY 29 - PULL (1A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Deadlifts x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1-2 ROUNDS
2A. Lat Pulldowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Tripod Rows x 10 FF each arm (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Underhand Lat Pulldowns x 20 O.T.E (or til exhaustion) (using 1/2 weight
of Lat Pulldowns)
BICEPS: 2-3 ROUNDS
3A. DB/BB/EZ Strict Curls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. Standing Alternating DB Curls x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Hammer Curls x 20 O.T.E (or til exhaustion) (using weight from the
Standing Alt. DB Curl)
TRAPS: 2-3 ROUNDS
4A. Wide Grip Barbell Shrugs x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. Barbell Shrugs x 10 (w/ weight from Wide Grip Barbell Shrugs) Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Plate Trap Raises x 20 O.T.E. (or til exhaustion) (w/ 10lb or 25lb plate)

DAY 30 - PUSH (1A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Bench Press x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: 1-2 ROUNDS
2A. DB Incline Bench Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. Floor Flys x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Floor Press x 20 O.T.E. (or til exhaustion) (using weight from the Floor
Flys)
SHOULDERS: 2-3 ROUNDS
3A. DB Overhead Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Side Laterals x 10 (using 1/2 weight of DB OHP - rounding down if Rest 2 minutes between completed rounds of 5-10-20’s.
needed)
3C. Pike Pushups x 20 O.T.E (or til exhaustion)

TRICEPS: 2-3 ROUNDS

4A. DB Lying Triceps Extensions x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB JM Press x 10 (using weight from the DB Lying Triceps Extensions) Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Bench Dips x 20 O.T.E (or til exhaustion)

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 PHASE 2: MUSCLE BEACH WEEK 5

DAY 31 - LEGS (1A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 92.5% / 95% / 97.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Squats x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1-2 ROUNDS
2A. Alt. Reverse DB Lunges x 5 FF each leg (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Step Ups x 10 FF each leg (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Jump Squats from Bench x 20 O.T.E. (or til exhaustion) (using weight
from Step Ups)
GLUTES/HAMS: 2-3 ROUNDS
3A. DB RDL's x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Hip Thrusts x 10 (w/ weight from DB RDL's) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Swings x 20 O.T.E (or til exhaustion) (using weight from DB RDL's)

CALVES: 2-3 ROUNDS

4A. DB Single Leg Calf Raises x 5 FF each leg (form failure) (hold one DB) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (hold both DBs) (4 sec Rest 2 minutes between completed rounds of 5-10-20’s.
squeeze at top)
4C. DB Seated Calf Raises x 20 O.T.E (or til exhaustion) (w/ weight from 4A)
(hold both DBs)

DAY 32 - OFF

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 PHASE 2: MUSCLE BEACH WEEK 5

DAY 33 - PULL (2A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Deadlifts x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1-2 ROUNDS
2A. Seated Cable Rows x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. 1 Arm High Cable Rows x 10 each arm (w/ 40-50% weight of Seated Rest 2 minutes between completed rounds of 5-10-20’s.
Cable Rows)
2C. Straight Arm Pushdowns x 20 O.T.E (or til exhaustion) (using weight from
1 Arm High Cable Rows)
BICEPS: 2-3 ROUNDS
3A.Weighted Chins x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Straight Bar Reverse Curls x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Straight Bar Curls x 20 O.T.E (or til exhaustion) (using weight from the
DB Straight Bar Reverse Curls)
TRAPS: 2-3 ROUNDS
4A. Trap Pulldowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB High Pulls x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
4C.DB Seated Shrugs x 20 O.T.E. (or til exhaustion) (2x the weight of High
Pulls)

DAY 34 - PUSH (2A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Bench Press x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: 1-2 ROUNDS
2A. DB Incline Static Press x 5 FF each side (form failure) (hold DBs at bot- 5/10/20’s: Weights may have to be adapted down to accommodate for
tom) fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Incline Squeeze Press x 10 (with 50% weight of DB Incline Static Rest 2 minutes between completed rounds of 5-10-20’s.
Press)
2C. Pushups x 20 O.T.E. (or til exhaustion)

SHOULDERS: 2-3 ROUNDS

3A. DB Cheat Laterals x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Front Raises x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Seated Rear Delt Rows x 20 O.T.E (or til exhaustion) (using weight from
DB Front Raises)
TRICEPS: 2-3 ROUNDS
4A. Tricep Pushdowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. Tricep Pushaways x 10 FF (form failure)
Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Cobra Pushups x 20 O.T.E (or til exhaustion)
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 PHASE 2: MUSCLE BEACH WEEK 6

DAY 35 - LEGS (2A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 95% / 97.5% / 100% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Squats x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1-2 ROUNDS
2A. DB Bulgarian Split Squats x 5 FF each leg (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Offset Lunges x 10 each leg (using one dumbbell from BSS weight) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Goblet Squats x 20 O.T.E. (or til exhaustion) (using weight from DB
Offset Lunges)
GLUTES/HAMS: 2-3 ROUNDS
3A. Eccentric Only GHR's x 5 FF (form failure) (aim for 5-8 sec. eccentric on 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
each rep) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. Slick Floor Bridge Curls x 10 FF (form failure) (aim for 3 sec. eccentric on Rest 2 minutes between completed rounds of 5-10-20’s.
each rep)
3C. Frog Press x 20 O.T.E (or til exhaustion)

CALVES: 2-3 ROUNDS

4A. DB Single Static Calf Raises x 5 FF each leg (form failure) (hold each rep 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
for 10 sec. at top) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (2 sec. squeeze at top Rest 2 minutes between completed rounds of 5-10-20’s.
of each rep)
4C. Solo Donkey Calf Raises x 20 O.T.E (or til exhaustion) (keep knees locked
and rep out explosively)

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 PHASE 2: MUSCLE BEACH WEEK 6

DAY 36 - OFF

DAY 37 - PULL (3A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Deadlifts x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Weighted Pullups x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Pullovers x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Chest Supported Rows x 20 O.T.E (or til exhaustion) (using 1/2 weight of
DB Pullovers in each hand)
BICEPS: 2-3 ROUNDS
3A. Barbell Cheat Curls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Waiter Curls x 10 FF Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Cross Body Hammer Curls x 20 O.T.E (or til exhaustion) (using 1/2 weight
of DB Waiter Curls in each hand)
TRAPS: 2-3 ROUNDS
4A. Below the Knee Rack Pulls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. Barbell Shrugs x 10 (using 1/2 - 2/3 weight of the Below the Knee Rack Rest 2 minutes between completed rounds of 5-10-20’s.
Pull)
4C. DB Urlachers x 20 O.T.E. (or til exhaustion)

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 PHASE 2: MUSCLE BEACH WEEK 6
DAY 38 - PUSH (3A)
CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Bench Press x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Cable/Banded Low to High Crossovers x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. Cable/Banded Crossovers x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Kneeling Cable/Banded High to Low Crossovers x 20 O.T.E. (or til exhaus-
tion)
SHOULDERS: 2-3 ROUNDS
3A. DB Push Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Scoop Press x 10 (using 1/2 weight of DB Push Press) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB "W" Raises x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB
Scoop Press)
TRICEPS: 2-3 ROUNDS
4A. DB/EZ Bar Skullcrushers x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
4B. DB/EZ Bar Overhead Extensions x 10 (using one of the DBs from Skull- fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
crushers) Rest 2 minutes between completed rounds of 5-10-20’s.

4C. DB Kickbacks x 20 O.T.E (or til exhaustion) (using 1/4 weight of Overhead
Extensions in each hand)

DAY 39 - LEGS (3A)

CONTRAST WAVE LOADING NOTE: Use 80% of 1RM for all sets of 5. Use 97.5% / 100% / 102.5% of 1RM for sets of 1 progressively.
Take 90 sec. of rest between the sets of 5 and 1 within a group, then rest 2-4
1. Barbell Squats x 5/1, 5/1, 5/1 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Alt. Reverse Barbell Lunges x 5 each leg FF (form failure) (perform 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
reverse lunges if bothersome to your knees) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. Barbell Pause Front Squats x 10 (using 30-50% less than on Alt. Barbell Rest 2 minutes between completed rounds of 5-10-20’s.
Lunges) (Hold each pause for 4 sec.)
2C. Split Squat Hops x 20 O.T.E. (or til exhaustion) (right/left = 1 rep)

GLUTES/HAMS: 2-3 ROUNDS

3A. DB Stiff Leg Deadlifts x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Alternating Reverse Sprinter Lunges x 10 (w/ weight from DB RDL's) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Bridge and Reach Over x 20 O.T.E (or til exhaustion) (right/left = 2 reps)

CALVES: 2-3 ROUNDS

4A. Barbell Calf Raises (Toes Out) x 5 FF (form failure) (4 sec squeeze at top) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. Barbell Calf Raises (Toes In) x 10 (w/ 3/4 weight from 4A) (4 sec squeeze Rest 2 minutes between completed rounds of 5-10-20’s.
at top)
4C. DB/BW Calf Jumps x 20 O.T.E (or til exhaustion)
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 PHASE 2: MUSCLE BEACH WEEK 6

DAY 40 - OFF

DAY 41 - PULL (1B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Deadlifts x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1-2 ROUNDS
2A. Lat Pulldowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Tripod Rows x 10 FF each arm (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Underhand Lat Pulldowns x 20 O.T.E (or til exhaustion) (using 1/2 weight of
Lat Pulldowns)
BICEPS: 2-3 ROUNDS
3A. DB/BB/EZ Strict Curls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. Standing Alternating DB Curls x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Hammer Curls x 20 O.T.E (or til exhaustion) (using weight from the
Standing Alt. DB Curl)
TRAPS: 2-3 ROUNDS
4A. Wide Grip Barbell Shrugs x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. Barbell Shrugs x 10 (w/ weight from Wide Grip Barbell Shrugs) Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Plate Trap Raises x 20 O.T.E. (or til exhaustion) (w/ 10lb or 25lb plate)

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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 6
DAY 42 - PUSH (1B)
CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Barbell Bench Press x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: 1-2 ROUNDS
2A. DB Incline Bench Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. Floor Flys x 10 FF (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Floor Press x 20 O.T.E. (or til exhaustion) (using weight from Floor Flys)

SHOULDERS: 2-3 ROUNDS

3A. DB Overhead Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Side Laterals x 10 (using 1/2 weight of DB OHP - round down if needed) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Pike Pushups x 20 O.T.E (or til exhaustion)

TRICEPS: 2-3 ROUNDS

4A. DB Lying Triceps Extensions x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fa-
tigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB JM Press x 10 (using weight from the DB Lying Triceps Extensions) Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Bench Dips x 20 O.T.E (or til exhaustion)

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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 7
DAY 43 - LEGS (1B)
CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 77.5% / 80% / 82.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4
1. Barbell Squats x 1/6, 1/6, 1/6 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1-2 ROUNDS
2A. Alt. Reverse DB Lunges x 5 FF each leg (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Step Ups x 10 FF each leg (form failure) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Jump Squats from Bench x 20 O.T.E. (or til exhaustion) (using weight
from Step Ups)
GLUTES/HAMS: 2-3 ROUNDS
3A. DB RDL's x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Hip Thrusts x 10 (w/ weight from DB RDL's) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Swings x 20 O.T.E (or til exhaustion) (using weight from DB RDL's)

CALVES: 2-3 ROUNDS

4A. DB Single Leg Calf Raises x 5 FF each leg (form failure) (hold one dumb- 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
bell) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (hold both DBs) (4 sec Rest 2 minutes between completed rounds of 5-10-20’s.
squeeze at top)
4C. DB Seated Calf Raises x 20 O.T.E (or til exhaustion) (w/ weight from 4A)
(hold both DBs)

DAY 44 - OFF

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 PHASE 2: MUSCLE BEACH WEEK 7

DAY 45 - PULL (2B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Deadlifts x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1-2 ROUNDS
2A. Seated Cable Rows x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
2B. 1 Arm High Cable Rows x 10 each arm (w/ 40-50% weight of Seated Cable 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
Rows)
2C. Straight Arm Pushdowns x 20 O.T.E (or til exhaustion) (using weight from 1
Arm High Cable Rows)
BICEPS: 2-3 ROUNDS
3A.Weighted Chins x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
3B. DB Straight Bar Reverse Curls x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB Straight Bar Curls x 20 O.T.E (or til exhaustion) (using weight from the
DB Straight Bar Reverse Curls)
TRAPS: 2-3 ROUNDS
4A. Trap Pulldowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
4B. DB High Pulls x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
4C.DB Seated Shrugs x 20 O.T.E. (or til exhaustion) (2x the weight of High Pulls)

DAY 46 - PUSH (2B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Barbell Bench Press x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: 1-2 ROUNDS
2A. DB Incline Static Press x 5 FF each side (form failure) (hold DBs at bottom) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
2B. DB Incline Squeeze Press x 10 (with 50% weight of DB Incline Static Press) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Pushups x 20 O.T.E. (or til exhaustion)

SHOULDERS: 2-3 ROUNDS

3A. DB Cheat Laterals x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
3B. DB Front Raises x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Seated Rear Delt Rows x 20 O.T.E (or til exhaustion) (using weight from DB
Front Raises)
TRICEPS: 2-3 ROUNDS
4A. Tricep Pushdowns x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
4B. Tricep Pushaways x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
4C. Cobra Pushups x 20 O.T.E (or til exhaustion)
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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 7

DAY 47 - LEGS (2B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 80% / 82.5% / 85% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4
1. Barbell Squats x 1/6, 1/6, 1/6 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1-2 ROUNDS
2A. DB Bulgarian Split Squats x 5 FF each leg (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. DB Offset Lunges x 10 each leg (using one dumbbell from BSS weight) Rest 2 minutes between completed rounds of 5-10-20’s.
2C. DB Goblet Squats x 20 O.T.E. (or til exhaustion) (using weight from DB
Offset Lunges)
GLUTES/HAMS: 2-3 ROUNDS
3A. Eccentric Only GHR's x 5 FF (form failure) (aim for 5-8 sec. eccentric on 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
each rep) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. Slick Floor Bridge Curls x 10 FF (form failure) (aim for 3 sec. eccentric on Rest 2 minutes between completed rounds of 5-10-20’s.
each rep)
3C. Frog Press x 20 O.T.E (or til exhaustion)

CALVES: 2-3 ROUNDS

4A. DB Single Static Calf Raises x 5 FF each leg (form failure) (hold each rep 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
for 10 sec. at top) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
4B. DB Standing Calf Raises x 10 (w/ weight from 4A) (2 sec. squeeze at top Rest 2 minutes between completed rounds of 5-10-20’s.
of each rep)
4C. Solo Donkey Calf Raises x 20 O.T.E (or til exhaustion) (keep knees locked
and rep out explosively)

DAY 48 - OFF

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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 7

DAY 49 - PULL (3B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Deadlifts x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
BACK: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Weighted Pullups x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
2B. DB Pullovers x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Chest Supported Rows x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB
Pullovers in each hand)
BICEPS: 2-3 ROUNDS
3A. Barbell Cheat Curls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
3B. DB Waiter Curls x 10 FF 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Cross Body Hammer Curls x 20 O.T.E (or til exhaustion) (using 1/2 weight of
DB Waiter Curls in each hand)
TRAPS: 2-3 ROUNDS
4A. Below the Knee Rack Pulls x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
4B. Barbell Shrugs x 10 (using 1/2 - 2/3 weight of the Below the Knee Rack 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
Pull)
4C. DB Urlachers x 20 O.T.E. (or til exhaustion)

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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 8

DAY 50 - PUSH (3B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest
2-4 minutes before starting the next group. Take 2-4 minutes of rest after
1. Barbell Bench Press x 1/6, 1/6, 1/6
the final set of Contrast Wave Loading before moving onto the 5/10/20’s
circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
CHEST: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Cable/Banded Low to High Crossovers x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
2B. Cable/Banded Crossovers x 10 FF (form failure) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
2C. Kneeling Cable/Banded High to Low Crossovers x 20 O.T.E. (or til exhaus-
tion)
SHOULDERS: 2-3 ROUNDS
3A. DB Push Press x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
3B. DB Scoop Press x 10 (using 1/2 weight of DB Push Press) 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
3C. DB "W" Raises x 20 O.T.E (or til exhaustion) (using 1/2 weight of DB Scoop
Press)
TRICEPS: 2-3 ROUNDS
4A. DB/EZ Bar Skullcrushers x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for
fatigue from round to round. Rest 30 sec. max b/w exercises in the 5-10-
4B. DB/EZ Bar Overhead Extensions x 10 (using one of the DBs from Skull- 20’s. Rest 2 minutes between completed rounds of 5-10-20’s.
crushers)
4C. DB Kickbacks x 20 O.T.E (or til exhaustion) (using 1/4 weight of Overhead
Extensions in each hand)

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George Michael
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 PHASE 2: MUSCLE BEACH WEEK 8

DAY 51 - LEGS (3B)

CONTRAST WAVE LOADING NOTE: Use 90-95% of 1RM for all sets of 1. Use 82.5% / 85% / 87.5% of 1RM for sets of 6 progressively.
Take 90 sec. of rest between the sets of 1 and 6 within a group, then rest 2-4
1. Barbell Squats x 1/6, 1/6, 1/6 minutes before starting the next group. Take 2-4 minutes of rest after the
final set of Contrast Wave Loading before moving onto the 5/10/20’s circuits.
5/10/20’s LOADING NOTE: Barbells may be swapped in for any dumbbell exercise in the 5/10/20’s if more weight is needed to reach failure in the stated
rep range, however keep in mind that DBs were chosen to keep transition time between exercises to no more than 30 sec., so do your best to adhere to
these limits if swapping.
QUADS: 1 ROUND (OPTIONAL BASED ON FATIGUE FROM PR)
2A. Alt. Reverse Barbell Lunges x 5 each leg FF (form failure) (perform 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
reverse lunges if bothersome to your knees) from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
2B. Barbell Pause Front Squats x 10 (using 30-50% less than on Alt. Barbell Rest 2 minutes between completed rounds of 5-10-20’s.
Lunges) (Hold each pause for 4 seconds)
2C. Split Squat Hops x 20 O.T.E. (or til exhaustion) (right/left = 1 rep)

GLUTES/HAMS: 2-3 ROUNDS

3A. DB Stiff Leg Deadlifts x 5 FF (form failure) 5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
3B. DB Alternating Reverse Sprinter Lunges x 10 (w/ weight from DB RDL's) Rest 2 minutes between completed rounds of 5-10-20’s.
3C. Bridge and Reach Over x 20 O.T.E (or til exhaustion) (right/left = 2 reps)

CALVES: 2-3 ROUNDS

4A. Barbell Calf Raises (Toes Out) x 5 each leg FF (form failure) (4 sec
squeeze at top)
4B. Barbell Calf Raises (Toes In) x 10 (w/ 3/4 weight from 4A) (4 sec squeeze
at top)
4C. DB/BW Calf Jumps x 20 O.T.E (or til exhaustion)
5/10/20’s: Weights may have to be adapted down to accommodate for fatigue
from round to round. Rest 30 sec. max b/w exercises in the 5-10-20’s
Rest 2 minutes between completed rounds of 5-10-20’s.

DAY 52 - OFF

DAY 53 - OFF

DAY 54 - OLD SCHOOL 400 EXAM

DAY 55 - OFF

DAY 56 - OFF

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 WEEK 8 CHALLENGE

THE LOWDOWN
Perform the following 4 exercises in any order for any amount of reps at one time until all 400 reps are completed. There is no specified rest in this
challenge, as the goal is to complete it as quickly as possible. Use 20% of bodyweight in each hand for every exercise other than the DB Power Up for
this challenge. For the Power Up, use one dumbbell or plate weighing 10% of your bodyweight. Round down to the nearest dumbbell weight if needed.

HERE IS THE CHALLENGE

1. DB RENEGADE ROWS X 100 (50 REPS ON EACH ARM)
2. DB FRONT SQUATS X 100
3. DB FLOOR PRESS X 100
4. DB POWER UPS X 100

SCORING Your score is determined by your total time to completion.

ATHLEAN Beat The Boss 22:54 Pump and Circumstance

ATHLEAN Xtreme Less Than 20 Minutes Dean of the School of Hard Knocks

ATHLEAN Elite 20 to 24 Minutes Big Man on Campus

ATHLEAN Pro 24:01 to 29 Minutes High School Hot Shot

ATHLEAN Solid 29:01 to 33 Minutes Middle School Slacker

ATHLEAN Basix More than 33 Minutes Class Clown

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George Michael

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