Monday

1 sec pause squat

Squat
leg press
romanian deadlift tempo 5-0-0
romanian deadlift tempo 5-0-0
leg extension
leg curl

Tuesday
Bench press touch n go
bench press 3 sec pause on the chest
feet up bench press

flat dumbell bench press neutral grip

flat dumbell bench press neutral grip
lats pulldown
supported chest rows
triceps extension
hammer curls

Thurs
paused sumo deadlift
sumo deadlift no pause
deadlift till knees +pause
elevated heels goblet squat
stiff leg deadlift dumbell
45 degree chair hyperextension

Sat
bench press double pause eccentric
bench press double pause concentric
spoto press 3 sec pause at 5cm above chest
incline db press neutral grip
incline db press neutral grip
barbell row
triceps skull crusher
triceps cable extension
off
Week 1
50*5/60*5/70*5/80*5/90*5
100kg 1 set max reps -2
40kg each side 4 sets 10 reps
60kg 1 sets 7 reps
50kg 2 sets 8 reps
3sets 15 reps
3 sets 15 reps

30*5/40*5/50*5/60*5/70*5/80*5
60kg 1 set max reps -1
50kg 5 sets 10 reps

25kg 1 set 8 reps

20kg 3 sets 10 reps
4 sets 10 reps
20kg 3 sets 10 reps
3sets 20 reps
2 sets 20 reps 10kgdumbells

60*5/70*5/80*5/90*5/100*5/110*5
115kg 1 se max reps-2
90kg 2 sets 6 reps
30kg dumbell 3 sets 12 reps
20kg 3 sets 10 reps
20kg 3 sets 10 reps

60 kg 3 sets 5 reps
60kg 3 sets 5 reps
50kg 4 sets 8 reps
25kg 1 set 8 reps
20kg 3 sets 10 reps
45kg 2 sets 8 reps then 2 sets reverse grip 10 reps
4 sets 10 reps use moderate weight
2 sets 25 reps rpe9
Monday
squat
Squat
anderson squat
good morning
leg press sumo stance pause at the bottom
romanian deadlift tempo 3-0-0
leg extension
leg curl

Tuesday
bench press empty bar 2.5kg each side
incline bench db press
feet up bench press
lats pulldown
supported chest rows dbs
triceps extension
hammer curls
rows machine
back single arm pulls ask me to send insta

Thurs
deadlift
deadlift no pause
deadlift till knees +pause
Safety squat bar 10 kg each side
stiff leg deadlift dumbell
45 degree chair hyperextension
hip thrust

Sat
incline bench press
flat bench db press
spoto press 3 sec pause at 5cm above chest
barbell row
reverse grip pulldown
chinups assisted
triceps skull crusher
triceps cable extension
Week 2
65kg 1 set max reps -1
55kg 3 sets 5 reps
45kg 2 sets 8 reps
35kg 3 sets 8 reps
20kg each side 3 sets 8 reps
55kg 2 sets 8 reps
3sets 15 reps
3 sets 15 reps

5sets max rep - 1 stop each set 1 before failure

7.5 kg 5 sets 10 reps + pause at the bottom
25kg 3 sets failure-2
4 sets 10 reps
15kg 2 sets 15 reps
3sets 20 reps
2 sets 20 reps 10kgdumbells
15kg each side 2 sets 10 reps wide/ 2 sets 10 reps narrow
3sets 15 reps

70kg 1 set max reps-1

60kg 3 sets 5 reps
50kg 1 set 10 reps
5sets 5 reps
20kg 3 sets 10 reps
20kg 3 sets 10 reps
3sets 15 reps

15kg bar 5 sets 10 reps

10kg 4 sets 8 reps
20kg bar 2 sets 12 reps
35kg 2 sets 8 reps then 2 sets reverse grip 10 reps
3sets 12 reps
2sets max reps-2
4 sets 10 reps use moderate weight
2 sets 25 reps rpe9
Monday
squat
Squat
pause squat
good morning
leg press sumo stance pause at the bottom
romanian deadlift tempo 3-0-0
leg extension
leg curl
calves raises machine

Tuesday
bench press
bench press
feet up bench press
lats pulldown
supported chest rows dbs
triceps extension
hammer curls
rows machine
back single arm pulls ask me to send insta

Thurs
Thurs
double paused deadlift
deadlift no pause
deadlift till knees +pause
Safety squat bar
stiff leg deadlift dumbell
45 degree chair hyperextension
hip thrust

Sat
incline bench press
flat bench db press
spoto press 3 sec pause at 5cm above chest
barbell row
reverse grip pulldown
chinups assisted use thinner band than last week
triceps skull crusher
triceps cable extension
Week 3
35*5/40*5/45*5/50*5/55*5
60kg 3 sets each to 2 reps before failure
50kg 3 sets 5 reps
40kg 4 sets 6 reps
25kg each side 3 sets 8 reps
60kg 2 sets 8 reps
3sets 15 reps
3 sets 15 reps
5kg each side 2 sets until you stop crying

5kg each side 2 sets 4 reps

2.5 each side 5 sets each to 2 reps before failure
25kg 3 sets failure-2
4 sets 10 reps
12.5kg 2 sets 15 reps
3sets 20 reps
2 sets 20 reps 10kgdumbells
15kg each side 2 sets 10 reps wide/ 2 sets 10 reps narrow
3sets 15 reps

40*5/45*5/50*5/55*5/60*5
65kg 1 set max reps-1
55kg 1 set 10 reps
15kg each side 3 sets 5 reps
20kg 3 sets 10 reps
20kg 3 sets 10 reps
3sets 15 reps

20kg bar 5 sets 6 reps

10kg 4 sets 8 reps
20kg bar 2 sets 12 reps
35kg 2 sets 8 reps then 2 sets reverse grip 10 reps
3sets 12 reps
2sets max reps-2
4 sets 10 reps use moderate weight
2 sets 25 reps rpe9
Monday Week 4
squat 70kg 1 set max reps -1
Squat 60kg 3 sets 5 reps
anderson squat 50kg 2 sets 6 reps
good morning 40kg 4 sets 6 reps
leg press sumo stance pause at the bottom 30 kg each side 3 sets 8 reps
romanian deadlift tempo 3-0-0 60kg 3 sets 8 reps
leg extension 3sets 15 reps
leg curl 3 sets 15 reps
calves raises machine 5kg each side 2 sets until you stop crying

Tuesday
bench press 5kg each side 2 sets 4 reps
bench press 2.5 each side 5 sets each to 2 reps before failure
bench press machine flat 5kg each side 4 sets max reps-2
lats pulldown 4 sets 10 reps
supported chest rows dbs 12.5kg 2 sets 15 reps
triceps extension 3sets 20 reps
hammer curls 2 sets 20 reps 10kgdumbells
rows machine 15kg each side 2 sets 10 reps wide/ 2 sets 10 reps narrow
back single arm pulls ask me to send insta 3sets 15 reps
pullups assisted 2sets max reps-2
pullups hanging no band hold yourself 2 sets max time

Thurs
deadlift 80kg 1 set max reps-1
deadlift no pause 65kg 2 sets 5 reps
deadlift till knees +pause 55kg 1 set 10 reps
Safety squat bar 15kg each side 3 sets 10 reps
stiff leg deadlift dumbell 20kg 3 sets 10 reps
45 degree chair hyperextension 20kg 3 sets 10 reps
hip thrust 3sets 15 reps

Sat
incline bench press 20kg bar + 2.5 each side 5 sets 6 reps
flat bench db press 10kg 4 sets 8 reps
spoto press 3 sec pause at 5cm above chest 20kg bar 2 sets 12 reps
barbell row 35kg 2 sets 8 reps then 2 sets reverse grip 10 reps
reverse grip pulldown 3sets 12 reps
chinups assisted use thinner band than last week2sets max reps-2
triceps skull crusher 4 sets 10 reps use moderate weight
triceps cable extension 2 sets 25 reps rpe9
Monday
squat to depth
squat to depth
squat to depth
good morning
leg press sumo stance pause at the bottom
romanian deadlift tempo 3-0-0
romanian deadlift tempo 3-0-0
leg extension
leg curl
calves raises machine
Tuesday
bench press

bench press machine flat

lats pulldown
supported chest rows dbs
triceps extension
hammer curls
rows machine
back single arm pulls ask me to send insta
pullups assisted
pullups hanging no band

Thurs
deadlift
deadlift
deadlift till knees +pause
Safety squat bar
stiff leg deadlift dumbell
45 degree chair hyperextension
hip thrust

Sat
incline bench press
flat bench db press
spoto press 3 sec pause at 5cm above chest
barbell row
reverse grip pulldown
chinups assisted use thinner band than last week
triceps skull crusher
triceps cable extension
Week 1
60kg set 1 6 reps
60kg set 2 6 reps
60kg set 3 max reps-1
40kg 4 sets 6 reps
30 kg each side 3 sets 8 reps
65kg 1 sets 8 reps
60kg 2 sets 9 reps
3sets 15 reps
3 sets 15 reps
5kg each side 2 sets until you stop crying

2.5kg each side 5 sets 10 reps

5kg each side 4 sets max reps-2

4 sets 10 reps
12.5kg 2 sets 15 reps
3sets 20 reps
2 sets 20 reps 10kgdumbells
15kg each side 2 sets 10 reps wide/ 2 sets 10 reps narrow
3sets 15 reps
2sets max reps-2
hold yourself 2 sets max time

45*4/50*4/55*4/60*4/65*4/70*4
60kg 2 sets 8 reps
55kg 1 set 10 reps
15kg each side 3 sets 10 reps
20kg 3 sets 10 reps
20kg 3 sets 10 reps
3sets 15 reps

20kg bar + 2.5 each side 5 sets 6 reps

10kg 4 sets 8 reps
20kg bar 2 sets 12 reps
35kg 2 sets 8 reps then 2 sets reverse grip 10 reps
3sets 12 reps
2sets max reps-2
4 sets 10 reps use moderate weight
2 sets 25 reps rpe9
Monday
squat to depth
double pause squat

good morning
leg press sumo stance pause at the bottom
romanian deadlift tempo 3-0-0
romanian deadlift tempo 3-0-0
leg extension
leg curl
calves raises machine
Tuesday
bench press

bench press machine flat

lats pulldown
supported chest rows dbs
triceps extension
hammer curls
rows machine
back single arm pulls ask me to send insta
pullups assisted
pullups hanging no band

Thurs
deadlift
deadlift
deadlift till knees +pause
Safety squat bar
stiff leg deadlift dumbell
45 degree chair hyperextension
hip thrust

Sat
incline bench press
flat bench db press
spoto press 3 sec pause at 5cm above chest
barbell row
reverse grip pulldown
chinups assisted use thinner band than last week
triceps skull crusher
triceps cable extension
Week 1
55kg 4 sets 6 reps
40kg 2 sets 6 reps

40kg 4 sets 6 reps

30 kg each side 3 sets 8 reps
70kg 1 sets 6 reps
60kg 2 sets 9 reps
3sets 15 reps
3 sets 15 reps
5kg each side 2 sets until you stop crying

2.5kg each side 5 sets 10 reps

5kg each side 4 sets max reps-2

4 sets 10 reps
12.5kg 2 sets 15 reps
3sets 20 reps
2 sets 20 reps 10kgdumbells
15kg each side 2 sets 10 reps wide/ 2 sets 10 reps narrow
3sets 15 reps
2sets max reps-2
hold yourself 2 sets max time

80kg 1 set max reps-1

60kg 2 sets 8 reps
55kg 1 set 10 reps
15kg each side 3 sets 10 reps
20kg 3 sets 10 reps
20kg 3 sets 10 reps
3sets 15 reps

20kg bar + 2.5 each side 5 sets 6 reps

10kg 4 sets 8 reps
20kg bar 2 sets 12 reps
35kg 2 sets 8 reps then 2 sets reverse grip 10 reps
3sets 12 reps
2sets max reps-2
4 sets 10 reps use moderate weight
2 sets 25 reps rpe9