Upper Legs Upper Rest Legs Upper Rest

Upper 1 Exercise Sets Reps

Weighted Dips 3-4 5-8
Superset 1
EzBar Curls/Seated DB Curls 4 6-12
AD Press/Military Press/Deficit HSPU 2-3 6-12/AMRAP
Superset 2
Weighted Pullups (N/S) 4 6-10
Reverse Pushdowns/Double Rope Pushdowns 2 8-15
Superset 3 Hammer Curls 2-3 10-15
Calf Raises 2-3 10-15
Cable Extensions (Leaning Away) 3-4 8-12
Superset 4 Incline Curls/Spider Curls 2-3 8-15
Lateral Raises (Cable/DB) 3 10-15

Legs Exercise Sets Reps

Front Squat/Platz Squat 2-3 6-10
Superset 1 Neck Curls 2-3 10-20
Neck Extensions 2-3 10-15
Smith Machine Hack Squat/Hack Squats 3-4 8-12
Superset 2 Facepulls (Cable/Band) 3 10-15
Deadhangs 2-3 AMRAP
Leg Curls 2-3 10-15
Superset 3 Calf Raises 2-3 10-15
Leg Raises 3-4 AMRAP
Upper 2 Exercise Sets Reps
OHP/Deficit HSPU 2-4 8-12/AMRAP
Superset 1
Wide Grip Pullups 3 AMRAP
Reverse Pushdowns/Rope Pushdowns 3 8-12
Superset 2
Inverted Rows/Helms Rows 3-4 8-12/6-10
Cable Extensions (Leaning Away) 4 10-15
Superset 3
Cable Curls/Spider Curls 4 10-15
Calf Raises 3 10-15
Superset 4
Skiers 3 10-15

Legs 2 Exercise Sets Reps

RDL/SLDL 3 6-10
Superset 1 Neck Curls 2-3 10-20
Neck Extensions 2-3 10-15
Bulgarian Split Squat 3 ~10-15~
Superset 2 Facepulls (Cable/Band) 3 10-15
Deadhangs 2-3 AMRAP
Leg Curls 2-3 10-15
Superset 3 Calf Raises 2-3 10-15
Leg Raises 3-4 10-15
Upper 3 Exercise Sets Reps
Incline DB Press/Decline Pushups (Deficit/Regular) 4 6-12
Superset 1
Pinwheel Curls/Cable Rope Curls 4 ~6-10~/8-15
Dips (Weighted/Regular)/ Deficit Pushups (Weighted/Regular) 2-4 8-12/AMRAP
Superset 2
Tempo Pullups (Bodyweight) 3-4 AMRAP
Reverse Pushdowns/Double Rope Pushdowns 2 8-15
Superset 3 Hammer Curls 2 10-15
Calf Raises 2-3 10-15
Cable Extensions (Leaning Away) 2-3 8-12
Superset 4
Incline Curls/Spider Curls 2-3 8-15