Lift Maxes (KG)

Barbell Squat Max -> 100

Barbell Bench Max -> 60
Deadlift Max -> 100
Week 1
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 85 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 57.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 50
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 90 Sumo Deadlift
Deadlift 4x6 80
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Squat 1x3 90 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 90 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 50 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 40
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 95 Sumo Deadlift
Deadlift 4x2 92.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 2
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 95 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 45
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 95 Sumo Deadlift
Deadlift 4x2 90
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 85 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 57.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 85 Sumo Deadlift
Deadlift 4x8 75
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 3
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 90 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 50 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 40
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 85 Sumo Deadlift
Deadlift 4x8 70
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 95 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 90 Sumo Deadlift
Deadlift 4x6 82.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 4
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 57.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 50
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 92.5 Sumo Deadlift
Deadlift 4x6 80
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 52.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 40
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 97.5 Sumo Deadlift
Deadlift 4x2 92.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 5
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 45
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 97.5 Sumo Deadlift
Deadlift 4x2 90
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 57.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 87.5 Sumo Deadlift
Deadlift 4x8 75
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 6
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 52.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 40
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 87.5 Sumo Deadlift
Deadlift 4x8 70
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 92.5 Sumo Deadlift
Deadlift 4x6 82.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 7
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 67.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 92.5 Sumo Deadlift
Deadlift 4x6 82.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 77.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 52.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 42.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 97.5 Sumo Deadlift
Deadlift 4x2 92.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 8
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 87.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 45
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 97.5 Sumo Deadlift
Deadlift 4x2 92.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 67.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 87.5 Sumo Deadlift
Deadlift 4x8 77.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 9
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 77.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 52.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 40
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 87.5 Sumo Deadlift
Deadlift 4x8 72.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 87.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 55 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 47.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 92.5 Sumo Deadlift
Deadlift 4x6 85
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise