Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Exercise Sets Reps Weight Exercise Sets Reps Weight Exercise Sets Reps Weight
Dips 4 8 Dips 5 8 Dips 6 8 Dips 2 8
Pike Pushup 4 8 Pike Pushup 5 8 Pike Pushup 6 8 Pike Pushup 2 8
Push Up [1] 3 10 Push Up [2] 4 10 Push Up [3] 5 10 Push Up [4] 1 10
Tricep Extension 3 10 Tricep Extension 4 10 Tricep Extension 5 10 Tricep Extension 1 10
Day 1 Dragon Flag Progression [5] 3 8 Dragon Flag Progression [6] 4 8 Dragon Flag Progression [7] 5 8 Dragon Flag Progression [8] 1 8
Pullup/Chinup 4 8 Pullup/Chinup 5 8 Pullup/Chinup 6 8 Pullup/Chinup 2 8
Rows 3 10 Rows 4 10 Rows 5 10 Rows 3 10
Hammer Curl [9] 3 10 Hammer Curl [10] 4 10 Hammer Curl [11] 5 10 Hammer Curl [12] 1 10
Rear Delt Fly [13] 4 12 Rear Delt Fly [14] 5 12 Rear Delt Fly [15] 6 12 Rear Delt Fly [16] 2 12
Active Hang 4 15s Active Hang 5 15s Active Hang 6 15s Active Hang 2 15s
Day 2 Palof Press 3 12 Palof Press 4 12 Palof Press 5 12 Palof Press 1 12
rest
Dips 4 8 Dips 5 8 Dips 6 8 Dips 2 8
Pike Pushup 4 8 Pike Pushup 5 8 Pike Pushup 6 8 Pike Pushup 2 8
Push Up [17] 3 10 Push Up [18] 4 10 Push Up [19] 5 10 Push Up [20] 1 10
Tricep Extension 3 10 Tricep Extension 4 10 Tricep Extension 5 10 Tricep Extension 1 10
Day 3 Dragon Flag Progression [21] 3 8 Dragon Flag Progression [22]4 8 Dragon Flag Progression [23] 5 8 Dragon Flag Progression [24] 1 8
Pullup/Chinup 4 8 Pullup/Chinup 5 8 Pullup/Chinup 6 8 Pullup/Chinup 2 8
Rows 3 10 Rows 4 10 Rows 5 10 Rows 3 10
Hammer Curl [25] 3 10 Hammer Curl [26] 4 10 Hammer Curl [27] 5 10 Hammer Curl [28] 1 10
Rear Delt Fly [29] 4 12 Rear Delt Fly [30] 5 12 Rear Delt Fly [31] 6 12 Rear Delt Fly [32] 2 12
Active Hang 4 15s Active Hang 5 15s Active Hang 6 15s Active Hang 2 15s
Day 4 Palof Press 3 12 Palof Press 4 12 Palof Press 5 12 Palof Press 1 12
rest
[1] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[2] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[3] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[4] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[5] or Ab Wheel @3x10

or Ring Rollout @3x10

[6] or Ab Wheel @4x10

or Ring Rollout @4x10

[7] or Ab Wheel @5x10

or Ring Rollout @4x10

[8] or Ab Wheel @1x10

or Ring Rollout @1x10

[9] or Regular Curl at the same sheme

or Pelican Curl at 4x6

[10] or Regular Curl at the same sheme

or Pelican Curl at 5x6

[11] or Regular Curl at the same sheme

or Pelican Curl at 6x6

[12] or Regular Curl at the same sheme

or Pelican Curl at 2x6

[13] Or Face Pulls for same scheme

[14] Or Face Pulls for same scheme

[15] Or Face Pulls for same scheme

[16] Or Face Pulls for same scheme

[17] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[18] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[19] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[20] If Dips and Pike PU get you too exhausted, replace this w/ chest flies at the same scheme

[21] or Ab Wheel @3x10

or Ring Rollout @3x10

[21] or Ab Wheel @3x10

or Ring Rollout @3x10

[22] or Ab Wheel @4x10

or Ring Rollout @4x10

[23] or Ab Wheel @5x10

or Ring Rollout @4x10

[24] or Ab Wheel @1x10

or Ring Rollout @1x10

[25] or Regular Curl at the same sheme

or Pelican Curl at 4x6

[26] or Regular Curl at the same sheme

or Pelican Curl at 5x6

[27] or Regular Curl at the same sheme

or Pelican Curl at 6x6

[28] or Regular Curl at the same sheme

or Pelican Curl at 2x6

[29] Or Face Pulls for same scheme

[30] Or Face Pulls for same scheme

[31] Or Face Pulls for same scheme

[32] Or Face Pulls for same scheme