Session 1 Session 2 Session 3 Session 4 Session 5

Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x12, 1x10, 1x8 2x8, 1x6 3x10
*work to 2RIR each set *work to 2RIR each set *work to 2RIR each set *2 RIR Each set *2RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8 3x10 1x12, 1x10, 1x8 2x20
2 sets at 2RIR
*work to 2 RIR each set * 2RIR each set *work to 2RIR each set *3RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
3x8 3x8L, 8R 3x8 2x20 3x12
* 2 RIR each set *2 RIR each set *2RIR each set *3RIR each set *2RIR each set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
3x10 3x6 3x8 2x12
3x8L, 8R
* 2 RIR each set *2 RIR each set *2RIR each set *2 RIR each set
*2RIR each set

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x15 2x16 3x12 3x12
*2 RIR each set *2 RIR each set *2RIR each set *2RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
3x12 3x10 3x12
*2 RIR each set, 12 L, 12 R *1RIR each set *2RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

3x12 3x12
*2 RIR each set *2RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x16
70 Reps for time 3min for max reps 4x10
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x15 2 RIR each set 4x15 2 RIR each set 4x15L, 15R 2 RIR each set
 Session 6 Session 7 Session 8 Session 9 Session 10
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x12, 1x10, 1x8 1x8, 2x6, 1x5 3x10
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *2 RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8 3x10 1x12, 1x10, 1x8 2x20
2 sets at 1RIR
*work to 1 RIR each set * 1RIR each set *work to 1RIR each set *2RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
3x8 3x10L, 10R 1x10, 2x8 2x20 3x12
* 1 RIR each set *2 RIR each set *2RIR each set *2RIR each set *1RIR each set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
2x10, 1x8 1x8,2x6 3x8 2x12
3x9L, 9R
* 2 RIR each set *2 RIR each set *1RIR each set *1 RIR each set
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x15 2x18 1x12, 2x10 3x12
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
3x12 4x8 3x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

3x12 3x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x18
130 Reps for time 4min for max reps 4x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x15 1 RIR each set 4x15 1 RIR each set 4x17L, 17R 2 RIR each set
 Session 11 Session 12 Session 13 Session 14 Session 15
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
1x12, 1x10, 1x8, 1x6 1x12, 1x10, 1x8, 1x6 1x12, 1x10, 1x8, 1x6 1x8, 2x6, 1x5 3x12
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *1RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
1x12, 1x10, 1x8, 1x6 3x12 1x12, 1x10, 1x8, 1x6 2x20
2 sets max rep
*work to 1 RIR each set * 1RIR each set *work to 1RIR each set *1RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
4x8 4x8L, 8R 1x10, 2x8, 1x6 2x20 3x12
* 1 RIR each set *2 RIR each set *2RIR each set *1RIR each set *AHAP on last set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
2x10, 1x8, 1x6 1x8,2x6, 1x5 3x12 2x12
4x8L, 8R
* 2 RIR each set *1 RIR each set *1RIR each set *AHAP on all sets
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x17 3x15 1x12, 2x10, 1x8 4x10
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
4x12 4x10 4x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

4x12 4x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x20
150 Reps for time 5min for max reps 5x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x17 1 RIR each set 4x17 1 RIR each set 4x17L, 17R 1 RIR each set
 Session 11 Session 12 Session 13 Session 14 Session 15
Standing Strict Press Back Squat Bench Press Deadlift Weighted Dips
2x8, 1x6 2x8, 1x6 2x8, 1x6 2x6, 1x5, 1x3 3x6
*work to 1RIR each set *work to 1RIR each set *work to 1RIR each set *1RIR Each set *1RIR each set

Wide Grip Pull Ups Machine Hamstring Curl Chest Supported T Bar Row Back Squat
Chin Ups
2x8, 1x6 3x12 2x8, 1x6 2x20
1 sets max rep
*work to 1RIR each set * 1RIR each set *work to 1RIR each set *1RIR each set

Barbell Upright Row Reverse Barbell Lunge Incline DB Bench Press Cable Hamstring Curl Machine Chest Press
2x8 3x6L, 6R 2x8, 2x6 2x20 3x10
* 1 RIR each set *2 RIR each set *2RIR each set *1RIR each set *AHAP on last set
Single Arm Bench Supported DB
Lat Pull Down RDL Leg Press Seated Cable Row
Row
1x8, 2x6 2x6, 1x5 3x6 2x12
3x8L, 8R
* 2 RIR each set *1 RIR each set *1RIR each set *AHAP on all sets
*same weight as last week

Standing Lateral DB Fly Machine Leg Extension Close Grip Bench Press Seated Dumbbell Shoulder Press
4x17 3x15 2x10, 1x8, 1x6 3x8
*1 RIR each set *2 RIR each set *2RIR each set *1RIR each set

Alternating DB Bicep Curl EZ Bar Bicep Curl Cable Triceps Push Down
4x12 4x10 4x12
*1 RIR each set, 12 L, 12 R *1RIR each set *1RIR each set

Standing Cable Triceps Extension Cable Biceps Curl

4x12 4x12
*1 RIR each set *1RIR each set

Calf Raise
Sit Ups Hanging Leg Raises GHD Sit Ups
4x20
150 Reps for time 5min for max reps 5x15
* 2 RIR each set

Rear Delt DB Fly Rear Delt DB Fly Single Leg Calf Raises
4x17 1 RIR each set 4x17 1 RIR each set 4x17L, 17R 1 RIR each set