Luca Akhavan's Training Plan

Week 1

Push 1
Exercise Sets Reps Notes

Bench press 1 1 Single to test 1RM, practise pause and use leg drive
Bench press 3 4 RPE 6
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 4 6 to 8 Last set bodyweight to failure, protract scapula
Cable flys 3 12 to 15
Side laterals 4 12 to 15
Lying skullcrushers 3 8 to 10

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6 to 10 2 top sets 6-8, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 top set 2 backoffs
Lat pulldown 3 8 to 10
Rear delt flys 3 10 to 12
Barbell curls 3 8 to 10 Go heavy, control eccentric on last reps
DB superset 4 Failure Failure with curls + failure with hammer curls

Legs 1
Exercise Sets Reps Notes

Squats 1 1 Single to test 1RM

Squats 3 5 RPE 7
RDLS 3 6 to 10 Top set 6 reps, backdowns 8-10
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Single leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 3 8 to 10 Top set 8 reps, backdowns 10
OHP 3 4 to 8 Top set 4 reps, bacdowns 6-8
Dips 3 Failure Bodyweight
Side laterals 3 8 to 15 1 top heavy set 8 reps finish with partials
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 4 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

Key
DB = dumbell
OHP = overhead press
1RM = one rep max
BSS = Bulgarian split squats
RDLS = Romanian deadlifts
RPE = rate of percieved exertion. RPE 7 = 3 reps in reserve. Pick a weight to meet the rep range k

Failure: with almost all of these exercises failure needs to be reached. Especially on arm focused
Each set needs to be performed with the highest intensity, not just the heavy compound movem
Week 2

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Bench press 3 4 RPE 6
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 4 6 to 8 Last set bodyweight to failure, protract scapula
Cable flys 3 12 to 15
Side laterals 4 12 to 15
Lying skullcrusher 3 8 to 10

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip, each week try to progress

Barbell rows 4 6 to 10 2 top sets 6-8, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 top set 2 backoffs
Lat pulldown 3 8 to 10
Rear delt flys 3 10 to 12
Barbell curls 3 8 to 10 Go heavy, control eccentric on last reps
DB superset 4 Failure Failure with curls + failure with hammer curls

Legs 1
Exercise Sets Reps Notes

Squats 1 2 RPE 8
Squats 3 5 RPE 7
RDLS 3 6 to 10 Top set 6 reps, backdowns 8-10
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Single leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 6

 Bench press 3 6 RPE 7
Incline DB press 3 8 to 10 Top set 8 reps, backdowns 10
OHP 3 4 to 8 Top set 4 reps, bacdowns 6-8
Dips 3 Failure Bodyweight
Side laterals 3 8 to 15 1 top heavy set 8 reps finish with partials
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 4 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

Exercise help
Bench press: use leg drive, retract sc

Squats: I squat high bar but see if eit

OHP: press head through your arms

ight to meet the rep range knowing you could still rep it for 3 more.
Dips; weighted dips are my personal
d. Especially on arm focused movments failure will result in growth.
he heavy compound movements. Pull ups: Franco Columbu highlighted

Side laterals: I purposely incorporate

DB superset: doing this exercise grew

Week 3

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Bench press 3 4 RPE 6
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 4 6 to 8 Last set bodyweight to failure, protract scapula
Cable flys 3 12 to 15
Side laterals 4 12 to 15
Lying skullcrusher 3 8 to 10

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip, each week try to progress

Barbell rows 4 6 to 10 2 top sets 6-8, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 top set 2 backoffs
Lat pulldown 3 8 to 10
Rear delt flys 3 10 to 12
Barbell curls 3 8 to 10 Go heavy, control eccentric on last reps
DB superset 4 Failure Failure with curls + failure with hammer curls

Legs 1
Exercise Sets Reps Notes

Squats 1 2 RPE 8
Squats 3 6 RPE 7
RDLS 3 6 to 10 Top set 6 reps, backdowns 8-10
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Hamstring curls 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 3 8 to 10 Top set 8 reps, backdowns 10
OHP 3 4 to 8 Top set 4 reps, bacdowns 6-8
Dips 3 Failure Bodyweight
Side laterals 3 8 to 15 1 top heavy set 8 reps finish with partials
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 4 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

xercise help
ess: use leg drive, retract scapula and arch on bench. Find a grip comfortable for you. Pause on chest and exhale weight off, wh

squat high bar but see if either low bar or high bar is more comfortable for you. Inhale before desent and exhale as you drive u

ss head through your arms as you lift the weight, control bar back down to your upper chest, lower neck region.

ghted dips are my personal favourite. Protract shoulders and lean forward slighlyt to engage chest as well as tricpes.

Franco Columbu highlighted the importance of wide grip pull ups, therefore every pull day includes them. Tuck elbows into po

rals: I purposely incorporate my traps in this movement on one of the push days. Don’t use any momentum until failure and wh

set: doing this exercise grew my arms the most. Perform stancurls with both arms until failure, then switch to singular. After rea
Week 4

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Bench press 3 4 RPE 6 2 second pause
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 4 6 to 8 Last set bodyweight to failure, protract scapula
Cable flys 3 12 to 15
Side laterals 4 12 to 15
Lying skullcrusher 3 8 to 10

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip, measure reps each week

Barbell rows 4 6 to 10 2 top sets 6-8, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 top set 2 backoffs
Lat pulldown 3 8 to 10
Rear delt flys 3 10 to 12
Barbell curls 3 8 to 10 Go heavy, control eccentric on last reps
DB superset 4 Failure Failure with curls + failure with hammer curls

Legs 1
Exercise Sets Reps Notes

Squats 1 1 RPE 7
Squats 3 6 RPE 8
RDLS 3 6 to 10 Top set 6 reps, backdowns 8-10
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Hamtring curls 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 3 8 to 10 Top set 8 reps, backdowns 10
OHP 3 4 to 8 Top set 4 reps, bacdowns 6-8
Dips 3 Failure Bodyweight
Side laterals 3 8 to 15 1 top heavy set 8 reps finish with partials
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 4 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

Infor
st and exhale weight off, whilst using leg drive.

nt and exhale as you drive up.

neck region.

as well as tricpes.

them. Tuck elbows into pockets and use full ROM.

mentum until failure and when doing partials.

switch to singular. After reaching failure here, switch to hammer grip and repeat.
Week 5

Push 1
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

Bench press 3 4 RPE 6 2 second pause
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 3 RPE 7
Squats 3 8 RPE 9
RDLS 4 8 to 12 Top 2 sets 8 , backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Hamstring curls 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 3 8 to 10 Top set 8 reps, backdowns 10
OHP 3 4 to 8 Top set 4 reps, bacdowns 6-8
Dips 3 Failure Bodyweight
Side laterals 3 8 to 15 1 top heavy set 8 reps finish with partials
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 4 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

Information
If this programme is too fatiguing during the first 2 weeks, you can train 4 days instead of 5 and take an extra rest. However, if
The programme will introduce powerlifting rep and set ranges combined with bodybuilding movements. Deadlifts are not in th
This is my first programme and I want to release many more so any feedback would be greatly appreciated. If there are any m
Week 6

Push 1
Exercise Sets Reps Notes

Bench press 1 2 RPE 8

Bench press 3 6 RPE 7 2 second pause
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 3 RPE 8
Squats 3 5 RPE 8
RDLS 4 8 to 12 Top 2 sets 8, backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Seated leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 4 6 to 8 Top set 6 reps, backdowns 8
OHP 3 6 to 8 Top set 6 reps, bacdowns 8
Weighted Dips 3 5 RPE 7
Side laterals 4 Failure Acsending weight
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

T-bar rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 3 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

take an extra rest. However, if you have experience with training at a higher intensity with increased frequency I would stick exactly to the
ements. Deadlifts are not in the programme as I do not do them myself. If you wish to do SBD in oppose to just SB then deadlift on one of
ppreciated. If there are any mistakes or I change anything in the plan you will be notified and a new copy will be sent immediately with th
Week 7

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Tempo bench 4 4 RPE 8, tempo (310)
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 3 RPE 8
Squats 3 5 RPE 7
RDLS 4 8 to 12 Top 2 sets 8, backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Seated leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 2 RPE 7

 Bench press 3 6 RPE 7
Incline DB press 4 6 to 8 Top set 6 reps, backdowns 8
OHP 3 6 to 8 Top set 6 reps, bacdowns 8
Weighted Dips 3 5 RPE 7
Side laterals 4 Failure Acsending weight
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

T-bar rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 3 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

ncy I would stick exactly to the plan and you will see results.
ust SB then deadlift on one of the pull days days and you can also swap RDLS out for them if you want.
l be sent immediately with the updated changes. Thank you.
Week 8

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Tempo bench 4 4 RPE 8, tempo (310)
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 3 RPE 7
Squats 3 5 RPE 6
RDLS 4 8 to 12 Top 2 sets 8, backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Seated leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 3 RPE 8

 Bench press 3 6 RPE 7
Incline DB press 4 6 to 8 Top set 6 reps, backdowns 8
OHP 3 6 to 8 Top set 6 reps, bacdowns 8
Weighted Dips 3 5 RPE 7
Side laterals 4 Failure Acsending weight
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

T-bar rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 3 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls

hem if you want.

Week 9

Push 1
Exercise Sets Reps Notes

Bench press 1 1 RPE 7

Tempo bench 4 4 RPE 8, tempo (310)
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 3 RPE 7
Squats 3 5 RPE 6
RDLS 4 8 to 12 Top 2 sets 8, backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Seated leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 3 RPE 8

 Bench press 3 6 RPE 7
Incline DB press 4 6 to 8 Top set 6 reps, backdowns 8
OHP 3 6 to 8 Top set 6 reps, bacdowns 8
Weighted Dips 3 5 RPE 7
Side laterals 4 Failure Acsending weight
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

T-bar rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 3 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls
Week 10

Push 1
Exercise Sets Reps Notes

Bench press 1 1 Test 1RM

Tempo bench 4 4 RPE 8, tempo (310)
Incline DB press 3 8 to 10 1 top set 2 backoffs
DB shoulder press 3 8 to 10 1 top set 2 backoffs
Weighted dips 3 4 to 6 Top set 4, 2 backoffs
Cable flys 3 12 to 15
Side laterals 4 10 to 15 Top set 10, backoffs failure
Tricep pulldowns 3 10 to 12 Pull rope apart at bottom

Pull 1
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

Barbell rows 3 6 to 8 1 top sets 6, 2 backoffs 8-10
Barbell shrugs 3 10 to 15 Squeeze at top
Single arm DB row 3 8 to 10 1 topset, 2 backoffs. Lat bias
Lat pulldown 3 10 to 12
Face pulls 3 12 to 15
Dumbell curls 4 8 to 10 Reach failure start single arm curls
DB Hammer curls 4 Failure Go heavy on first 2 sets, same as above

Legs 1
Exercise Sets Reps Notes

Squats 1 1 Test 1RM

Squats 3 5 RPE 7
RDLS 4 8 to 12 Top 2 sets 8, backdowns 12
BSS 3 8 to 10 Don’t rush these
Quad extensions 4 10 to 12 Last set dropset
Seated leg calves 4 10 to 12

Push 2
Exercise Sets Reps Notes

Bench press 1 3 RPE 8

 Bench press 3 6 RPE 7
Incline DB press 4 6 to 8 Top set 6 reps, backdowns 8
OHP 3 6 to 8 Top set 6 reps, bacdowns 8
Weighted Dips 3 5 RPE 7
Side laterals 4 Failure Acsending weight
Tricep o/h extension 4 10 to 12 Focus on squeeze

Pull 2
Exercise Sets Reps Notes

Pull ups 3 Failure Wide grip

T-bar rows 4 6-10 2 top sets 6-8, 2 backoffs 8-10
Dumbell shrugs 3 12 to 15 Squeeze traps upwards to ears
Seal rows 3 8 to 10 Top set, 2 backdowns
Lat pulldown 3 8 to 10 Narrow grip attatchment
Cable rear delt pulls 4 10 to 12 Go slow, control eccentric
EZ bar curls 3 8 to 12 Go to failure last 2 sets
DB superset 3 Failure Failure with curls + failure with hammer curls