Programme

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1 set
Week 1-2 Mins
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 3 8 2 8 2 8 2 8 2-3
Day 1 - Push

Seated Smith Press 3 8 2 8 2 8 2 8 2-3

Pectoral Flye (machine) 3 15 2 15 2 15 1-2
Upright Row (cable) 3 15 2 15 2 15 1-2
EZ Bar Skullcrusher 3 15 2 15 1-2
Cable Push-down 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 8 2 8 2 8 2 8 2-3
Day 2 - Pull

Seated Cable Row 3 8 2 8 2 8 2 8 2-3

Lat Prayer 3 15 2 15 2 15 1-2
Rear Delt Flye (machine) 3 15 2 15 2 15 1-2
EZ Bar Curl 3 15 2 15 1-2
Dumbbell Curl 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Leg Press 3 8 2 8 2 8 2 8 2-3
Day 3 - Legs

Romanian Deadlift 3 8 2 8 2 8 2 8 2-3

Leg Extension 3 15 2 15 2 15 1-2
Seated Leg Curl 3 15 2 15 2 15 1-2
Standing Calf Raise (machine) 3 15 2 15 2 15 2 10 1-2
Walking Lunge 3 30 2 30 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 3 12 2 12 2 12 2 12 2-3
Day 4 - Push

Overhead Barbell Press 3 12 2 12 2 12 2 12 2-3

Pectoral Flye (cable) 3 12 2 12 2 12 1-2
Lateral Raise (machine) 3 12 2 12 2 12 1-2
Dumbbell Skullcrusher 3 12 2 12 1-2
Cable Push-Down 3 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 12 2 12 2 12 2 12 2-3
Day 5 - Pull

Bent Over Smith Row 3 12 2 12 2 12 2 12 2-3

Lat Prayer 3 12 2 12 2 12 1-2
Smith Machine Shrug 3 12 2 12 2 12 1-2
Dumbbell Hammer Curl 3 12 2 12 1-2
Single Arm Cable Curl 3 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Hack Squat 3 12 2 12 2 12 2 12 2-3
Day 6 - Legs

Barbell Hip Thrust 3 12 2 12 2 12 2 12 2-3

Seated Leg Curl 3 12 2 12 2 12 1-2
Leg Extension 3 12 2 12 2 12 1-2
Seated Calf Raise (machine) 3 12 2 12 2 12 2 12 1-2
Hyperextension 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Kneeling Cable Crunch 2 12 2 12 2 12 2 12 1

Roman Chair Leg Raise 2 10 2 10 2 10 2 10 1

Programme
23
 Programme
Go to Exercise Notes

Week 3-4
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 3 8 2 8 2 8 1 8 2-3
Day 1 - Push

Seated Smith Press 3 8 2 8 2 8 1 8 2-3

Pectoral Flye (machine) 3 15 2 15 1 15 1-2
Upright Row (cable) 3 15 2 15 1 15 1-2
EZ Bar Skullcrusher 2 15 1 15 1-2
Cable Push-down 2 15 1 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 8 2 8 2 8 1 8 2-3
Day 2 - Pull

Seated Cable Row 3 8 2 8 2 8 1 8 2-3

Lat Prayer 3 15 2 15 1 15 1-2
Rear Delt Flye (machine) 3 15 2 15 1 15 1-2
EZ Bar Curl 2 15 1 15 1-2
Dumbbell Curl 2 30 1 30 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 3 8 3 8 2 8 2 8 2-4
Day 3 - Legs

Walking Lunge 3 20 2 20 1 20 2-3

Seated Leg Curl 3 15 2 15 1 15 1-2
Leg Extension 3 15 2 15 1 15 1-2
Standing Calf Raise (machine) 3 15 2 15 2 15 1 15 1-2
Hyperextension 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 3 12 2 12 2 12 1 12 2-3
Day 4 - Push

Overhead Barbell Press 3 12 2 12 2 12 1 12 2-3

Pectoral Flye (cable) 3 12 2 12 1 12 1-2
Lateral Raise (dumbbell) 3 12 2 12 1 12 1-2
Dumbbell Skullcrusher 2 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 12 2 12 2 12 1 12 2-3
Day 5 - Pull

Bent Over Smith Row 3 12 2 12 2 12 1 12 2-3

Lat Prayer 3 12 2 12 1 12 1-2
Smith Machine Shrug 3 12 2 12 1 12 1-2
Dumbbell Hammer Curl 2 24 1 24 1-2
Single Arm Cable Curl 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 3 12 2 12 2 12 2 12 2-4
Day 6 - Legs

Romanian Deadlift 3 12 2 12 2 12 1 12 2-3

Leg Extension 3 12 2 12 1 12 1-2
Single Leg Curl 3 12 2 12 1 12 1-2
Seated Calf Raise (machine) 3 12 2 12 2 12 1 12 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Kneeling Cable Crunch 2 12 2 12 1 12 1 12 1

Roman Chair Leg Raise 2 10 2 10 1 10 1 10 1

Programme
24
 Programme
Go to Exercise Notes

Week 5-6
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 2 6 2 6 1 6 2-3
Day 1 - Push

Seated Dumbbell Press 2 6 2 6 2 6 1 6 2-3

Pectoral Flye (cable) 3 12 2 12 1 12 1-2
Dumbbell Monkey Shrug 3 12 2 12 1 12 1-2
EZ Bar Skullcrusher 3 12 1 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 2 6 2 6 1 6 2-3
Day 2 - Pull

Single Arm Dumbbell Row 2 6 2 6 2 6 1 6 1

Lat Prayer 3 12 2 12 1 12 1-2
Rear Delt Flye (cable) 3 12 2 12 1 12 1-2
Dumbbell Hammer Curl 3 24 2 24 2 24 1-2
Dumbbell Preacher Curl 2 12 1 12 Alternate

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 6 2 6 2 6 1 6 2-4
Day 3 - Legs

Bulgarian Split Squat 3 6 2 6 1 6 2-3

Seated Leg Curl 3 12 2 12 2 12 1 12 1-2
Leg Extension 3 12 2 12 1 12 1-2
Standing Calf Raise (Smith) 3 12 2 12 2 12 1 12 1-2
Hyperextension 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 2 10 2 10 2 10 1 10 2-3
Day 4 - Push

Overhead Barbell Press 2 10 2 10 2 10 1 10 2-3

Pectoral Flye (machine) 3 10 2 10 1 10 1-2
Lateral Raise (dumbbell) 3 10 2 10 1 10 1-2
French Press 3 10 2 10 1 10 1-2
Cable Push-Down 3 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 2 10 2 10 2 10 1 10 2-3
Day 5 - Pull

Pendlay Row 3 10 2 10 2 10 2-3

Lat Prayer 3 10 2 10 1 10 1-2
Barbell Shrug 3 10 2 10 1 10 1-2
EZ Bar Curl 3 10 2 10 1 10 1-2
Dumbbell Curl 2 24 1 24 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 10 2 10 2 10 1 10 2-4
Day 6 - Legs

Romanian Deadlift 3 10 2 10 2 10 2-3

Leg Extension 3 10 2 10 1 10 1-2
Single Leg Curl 3 10 2 10 1 10 1-2
Seated Calf Raise (machine) 3 10 2 10 2 10 1 10 1-2
Adductor Machine 2 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Decline Crunch 2 12 2 12 1 12 1 12 1
Reverse Crunch 2 10 2 10 1 10 1 10 1

Programme
25
 Programme
Go to Exercise Notes

Week 7
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 2 6 1 6 1 6 2-3
Day 1 - Push

Seated Dumbbell Press 2 6 2 6 1 6 0 6 2-3

Pectoral Flye (cable) 2 12 2 12 1 12 1-2
Dumbbell Monkey Shrug 2 12 2 12 1 12 1-2
EZ Bar Skullcrusher 2 12 1 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 2 6 1 6 0 6 2-3
Day 2 - Pull

Single Arm Dumbbell Row 2 6 2 6 1 6 1 6 1

Lat Prayer 2 12 2 12 1 12 1-2
Rear Delt Flye (cable) 2 12 2 12 1 12 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Dumbbell Preacher Curl 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 6 2 6 2 6 1 6 2-4
Day 3 - Legs

Bulgarian Split Squat 2 6 2 6 1 6 2-3

Seated Leg Curl 2 12 2 12 1 12 0 12 1-2
Leg Extension 2 12 2 12 1 12 1-2
Cable Pull-Through 2 12 0 12 1-2
Standing Calf Raise (Smith) 3 12 2 12 1 12 0 12 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 2 10 2 10 1 10 0 10 2-3
Day 4 - Push

Overhead Barbell Press 2 10 2 10 1 10 0 10 2-3

Pectoral Flye (machine) 2 10 2 10 1 10 1-2
Egyptian Cable Raise 2 10 2 10 1 10 Alternate
French Press 2 10 2 10 1 10 1-2
Cable Push-Down 2 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 2 10 2 10 1 10 0 10 2-3
Day 5 - Pull

Pendlay Row 2 10 2 10 1 10 2-3

Lat Prayer 2 10 2 10 1 10 1-2
Barbell Shrug 2 10 2 10 1 10 1-2
EZ Bar Curl 2 10 2 10 1 10 1-2
Dumbbell Curl 2 24 1 24 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 10 2 10 2 10 1 10 2-4
Day 6 - Legs

Romanian Deadlift 2 10 2 10 1 10 2-3

Single Leg Extension 2 10 1 10 0 10 1-2
Seated Leg Curl 2 10 2 10 1 10 1-2
Seated Calf Raise (machine) 3 10 2 10 2 10 1 10 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Decline Crunch 2 12 1 12 1 12 0 12 1
Reverse Crunch 2 10 1 10 1 10 0 10 1

Programme
26
 Programme
Go to Exercise Notes

Week 8-9
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 4 2 4 1 4 1 4 2-3
Day 1 - Push

Overhead Barbell Press 2 4 2 4 1 4 1 4 2-3

Incline Pectoral Flye (cable) 2 15 2 15 0 15 1-2
Upright Row (EZ Bar) 2 15 2 15 0 15 1-2
EZ Bar Skullcrusher 2 15 2 15 1 15 1-2
Cable Push-down 2 15 0 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 4 2 4 1 4 1 4 2-3
Day 2 - Pull

Dumbbell Seal Row 2 10 2 10 1 10 1 10 1-2

Lat Prayer 2 15 2 15 0 15 1-2
Rear Delt Flye (dumbbell) 2 15 2 15 0 15 1-2
Seated Hammer Curl 2 15 2 15 1 15 1-2
Dumbbell Preacher Curl 2 15 0 15 Alternate

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 4 2 4 1 4 1 4 2-4
Day 3 - Legs

Single Leg Press 2 10 2 10 1 10 1

Seated Leg Curl 2 15 2 15 0 15 1-2
Leg Extension 2 15 2 15 0 15 1-2
Cable Pull-Through 3 15 2 15 1 15 1-2
Standing Calf Raise (machine) 3 15 2 15 1 15 0 15 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 8 2 8 1 8 1 8 2-3
Day 4 - Push

Overhead Barbell Press 2 8 2 8 1 8 1 8 2-3

Pectoral Flye (cable) 2 12 2 12 1 12 1-2
Egyptian Cable Raise 2 12 2 12 1 12 Alternate
Dumbbell Skullcrusher 2 12 2 12 1 12 1-2
Cable Push-Down 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 8 2 8 1 8 1 8 2-3
Day 5 - Pull

Pendlay Row 2 8 2 8 1 8 1 8 2-3

Lat Prayer 2 12 2 12 0 12 1-2
Dumbbell Shrug 2 12 2 12 0 12 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Barbell Concentration Curl 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 4 2 4 1 4 1 4 2-4
Day 6 - Legs

Romanian Deadlift 2 12 2 12 1 12 2-3

Single Leg Extension 2 12 2 12 0 12 1-2
Seated Leg Curl 2 12 2 12 0 12 1-2
Seated Calf Raise (machine) 2 12 2 12 1 12 0 12 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Standing Oblique Crunch 2 12 2 12 1 12 1 12 Alternate

Kneeling Cable Crunch 2 10 2 10 1 10 1 10 1

Programme
27
 Programme
Go to Exercise Notes

Week 10
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 4 1 4 1 4 0 4 2-3
Day 1 - Push

Overhead Barbell Press 2 4 1 4 1 4 0 4 2-3

Incline Pectoral Flye (cable) 2 15 1 15 0 MR 1-2
Upright Row (EZ Bar) 2 15 1 15 0 MR 1-2
EZ Skullcrusher 2 15 2 15 1 15 1-2
Cable Push-down 1 15 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 4 1 4 1 4 0 4 2-3
Day 2 - Pull

Dumbbell Seal Row 2 10 2 10 1 10 1 10 1-2

Lat Prayer 2 15 1 15 0 MR 1-2
Rear Delt Flye (dumbbell) 2 15 1 15 0 MR 1-2
Seated Hammer Curl 2 15 2 15 1 15 1-2
EZ Preacher Curl 1 15 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 4 1 4 1 4 0 4 2-4
Day 3 - Legs

Single Leg Press 2 10 2 10 1 10 1

Seated Leg Curl 2 15 1 15 0 MR 1-2
Leg Extension 2 15 1 15 0 MR 1-2
Cable Pull-Through 2 15 2 15 1 15 1-2
Standing Calf Raise (machine) 2 15 2 15 1 15 0 MR 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 8 1 8 1 8 0 8 2-3
Day 4 - Push

Overhead Barbell Press 2 8 1 8 1 8 0 8 2-3

Pectoral Flye (cable) 2 12 1 12 0 MR 1-2
Lateral Raise (dumbbell) 2 12 1 12 0 MR 1-2
Dumbbell Skullcrusher 2 12 2 12 1 12 1-2
Cable Push-down 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 8 1 8 1 8 0 8 2-3
Day 5 - Pull

Pendlay Row 2 8 1 8 1 8 0 8 2-3

Lat Prayer 2 12 1 12 0 MR 1-2
Dumbbell Shrug 2 12 1 12 0 MR 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Barbell Concentration Curl 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 4 1 4 1 4 0 4 2-4
Day 6 - Legs

Romanian Deadlift 2 12 2 12 1 12 2-3

Single Leg Extension 2 12 1 12 0 MR 1-2
Seated Leg Curl 2 12 1 12 0 MR 1-2
Seated Calf Raise 2 12 2 12 1 12 0 MR 1-2
Adductor Machine 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Standing Oblique Crunch 2 12 1 12 1 12 1 12 Alternate

Kneeling Cable Crunch 2 10 1 10 0 10 0 MR 1

Programme
28