Week 10

Workout Goals: Strength & Hypertrophy

Day 1

A1. Bench Press 3x3 Increase weight by 2-5% for all sets.
VIDEO Set 1 Set 2 Set 3
Weight 150 155 160
Incline BB OR DB 1 1/4
B1. Bench Press 3x8 1-2 Reps In Reserve
VIDEO Set 1 Set 2 Set 3
Weight 30 30 30

C1. Lat Pulldown or Pull-Up 4x6 Use same weight as week 9.

LAT PULLDOWN VIDEO Set 1 Set 2 Set 3 Set 4
Weight 115 115 115 115
Chest Supported DB Rows
D1. 4 x 6-8 1-2 Reps In Reserve | Perform a full 1-second pause at the top of the exercise!
w/ PAUSE
VIDEO CHEST SUPPORT ROW Set 1 Set 2 Set 3 Set 4
Weight 50 50 50 50

D2. Tricep Skull Crushers W/ PAUSE4 x 6-8 1-2 Reps In Reserve | Perform a full 1-second pause at the bottom of the eccentric!
VIDEO BARBELL CRUSHERS Set 1 Set 2 Set 3 Set 4
VIDEO DUMBBELL CRUSHERS Weight 45 45 45 45
1 x 6-8
1 x 8-10
E1. Incline DB Curls 0-1 Reps In Reserve for EVERY set
1x
10-12
VIDEO Set 1 Set 2 Set 3
Weight 20 15 15

1 x 8-10
E2. Lateral Raises 0-1 Reps In Reserve for EVERY set
1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 20 15 15
 Week 10
Workout Goals: Strength & Hypertrophy
Day 2

A1. Back OR Front Squats 3x3 Increase weight by 2-5% for all sets.
VIDEO BACK SQUAT Set 1 Set 2 Set 3
VIDEO FRONT SQUAT Weight 140 145 150

B1. Leg Press 3 x 12 1-2 Reps In Reserve

VIDEO Set 1 Set 2 Set 3
Weight 145 150 155
4 x 8-10
C1. DB RDL w/ PAUSE Sets 1-4 1-2 Reps In Reserve, final dropset (perform after 4th set) with 0-1 Reps In Reserve weight
1 x 12-
VIDEO 15 Set 1 Set 2 Set 3 Set 4 Set 5
Weight 40 40 40 40 40
1 x 8-10
E1. Leg Extension 0-1 Reps In Reserve for EVERY set
1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 50 45 45
1 x 6-8
1 x 8-10
F1. Hamstring Curl 0-1 Reps In Reserve for EVERY set
1 x 10-
12
VIDEO Set 1 Set 2 Set 3
Weight 45 40 40

G1. Calve Raises 3 x 15-20 Perform with bodyweight or light load, work to hit a full stretch!
Set 1 Set 2 Set 3
Weight - - -

G2. Med Ball Slams 3 x 13-15 BREAK THE FLOOR AND ENGAGE THE CORE. LET THAT ANGER OUT
VIDEO Set 1 Set 2 Set 3
Weight 10 10 10
 Week 10
Workout Goals: Strength & Hypertrophy
Day 3
3x4
A1. Barbell Bench Press Same weight as week 9.
3x3
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 135 135 135 135 135 135
OR DB incline bench
B1. press 2x8 1-2 Reps In Reserve | If you choose DB, then perform them with a NEUTRAL grip
VIDEO INCLINE BARBELL Set 1 Set 2
VIDEO INCLINE DUMBBELL Weight 45 45
Strict Pendlay Barbell
C1. Rows 4 x 8-10 0-1 Reps In Reserve | Stay STRICT with these and check your ego at the door
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 55 55 50 50
Single-Arm Lat 1 x 8-10
D1. 0-1 Reps In Reserve for EVERY set
Pulldown 1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 55 50 45
Cable Tricep 1 x 8-10
D2. 0-1 Reps In Reserve for EVERY set
Pushdown 1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 45 40 35

Bottoms Up Kettlebell
E1. 3 x 10 Lightweight and focus on tempo and control. This is NOT an ego exercise
Press
VIDEO Set 1 Set 2 Set 3
Weight 10 10 10

E2. Bear Crawls 3 x 16-20 Slow tempo and ensure the hips are remaining level
VIDEO Set 1 Set 2 Set 3
Weight - - -
 Week 10
Workout Goals: Strength & Hypertrophy
Day 4
3x4
A1. Back OR Front Squats Same weight as week 9!
3x3
VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
VIDEO FRONT SQUAT Weight 140 140 140 140 140 140
2x6
B1. Overhead Press 3x5 1-2 Reps In Reserve
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5
Weight 75 75 80 80
Dumbbell Good
C1. Morning w/ PAUSE at 3 x 8-10 2 Reps In Reserve | Focus on nailing the tempo and check your ego!
bottom
VIDEO Set 1 Set 2 Set 3
Weight 35 35 35

D1. Contralateral Split Squat 3 x 8-10 2 Reps In Reserve | Focus on nailing a smooth tempo here.
VIDEO Set 1 Set 2 Set 3
Weight 20 20 20

D2. Single-Leg RDL 3 x 6-8 2 Reps In Reserve | Focus on nailing a smooth tempo here.
VIDEO Set 1 Set 2 Set 3
Weight BW BW BW
3 x 24
E1. Russian Twist (12 ea Minimal rest in-between each set
VIDEO side) Set 1 Set 2 Set 3
Weight 5 5 5
 Week 10
Workout Goals: Strength & Hypertrophy
Day 5

A1. Barbell Deadlift 3x5 1-2 Reps In Reserve

VIDEO Set 1 Set 2 Set 3
Weight 130 130 130

B1.Hip Thrust Barbell w/ PAUSE at top 3 x 12 1-2 Reps In Reserve | Focus on tempo and quality repetitions
VIDEO Set 1 Set 2 Set 3
Weight 115 115 115
4 x 20 steps
C1. Suitcase Carry Find a challenging weight that pushes you, but is doable for the prescribed sets and reps
ea side
Set 1 Set 2 Set 3 Set 4
Weight 90 90 90 90

D1.Chest Supported Upper Back Row2 x 10-12 2 Reps In Reserve | Focus on quality reps.
VIDEO Set 1 Set 2
Weight 50 50

D2. Seated Single-Arm DB Press 2 x 10-12 2 Reps In Reserve | Focus on quality reps.
VIDEO Set 1 Set 2
Weight 35 35

E1. Incline DB Y's 3 x AMRAP Lightweight and focus on quality reps, check your ego at the door!
VIDEO Set 1 Set 2 Set 3
Weight 2 2 2
Pheasyque Lab 1-RM Calc + RIR

Overhead
Bench Press Squat Deadlift
Press

Your 1-RM = 315 550 315 315

RPE = 9-10 95% 299.25 522.5 299.25 299.25

RPE = 9 90% 283.5 495 283.5 283.5

RPE = 8-8.5 85% 267.75 467.5 267.75 267.75

RPE = 8 80% 252 440 252 252

RPE = 7.5-8 75% 236.25 412.5 236.25 236.25

RPE = 7 70% 220.5 385 220.5 220.5

RPE = <7 65% 204.75 357.5 204.75 204.75

RPE = <7 60% 189 330 189 189

RPE = <7 55% 173.25 302.5 173.25 173.25

Main Exercise Variations

1. Goblet Squat
2. Leg Press
Back Squat 3. Low Bar Back Squat
4. High Bar Back Squat
5. Smith Machine Squat

1. Dumbbell Glute Bridge

2. Cable Pullthrough
Barbell Hip Thrust 3. Dumbbell Hip Thrust
4. Barbell Glute Bridge
5. Smith Machine Hip Thrust

1. Dumbbell Split Squat

DB Split Squats 2. Kettlebell Split Squat
3. Barbell Split Squat

1. Barbell Romanian Deadlift

DB RDL 2. Romanian Deadlift
3. Smith Machine Romanian Deadlift

1. Single Leg Seated Leg Curl

Single-Leg Hamstring Curl
2. Lying Single Leg Curl

1. Hanging Straight Leg Raise

Hanging Leg Raise
2. Hanging Knee Raise

Weighted Plank 1. Weighted Plank (Timed)

 1. Incline Bench Press
2. Dumbbell Bench Press
Bench Press
3. Weighted Push-Up
4. Smith Machine Bench Press

1. Barbell Bench Press

DB Bench Press 2. Chest Press Machine
3. Weighted Push-Up

1. Incline Dumbbell Bench Press

Incline 1 1/4 DB Bench
2. Machine Chest Press
Press
3. Plate Loaded Incline Chest Press

1. Incline Dumbbell Row

Chest Supported DB Row
2. Chest Supported Row

1. Dumbbell Skull Crusher

Barbell Skull Crushers
2. Kettlebell Skull Crusher

Push-Ups 1. Chest Press Machine

1. Kneeling Cable Crunch

Pallof Press
2. Landmine Twist

Conventional/Sumo 1. Kettlebell Deadlift

Deadlift 2. Trap Bar Deadlift

1. Dumbbell Bent Over Row

2. Seated Row
Barbell Row
3. Wide-Grip Seated Row
4. Smith Machine Row
 1. Assisted Pull-Up
Pull-Ups
2. Lat Pulldown

Farmer's Carries 1. Farmer's Walk

1. Reverse Hyperextension
Lower Back Extensions
2. Glute Ham Raise

Inverted Row 1. TRX Row

1. Dumbbell Shoulder Press

Overhead Press 2. Machine Shoulder Press
3. Smith Machine Shoulder Press

1. Kneeling Dumbbell Shoulder Press

Kneeling Landmine Press
2. Kneeling Kettlebell Shoulder Press

1. Dumbbell Curl
Barbell Curl 2. Cable Curl
3. EZ Bar Curl

Dips 1. Bench Dip

Incline DB Curl 1. Incline Hammer Curl

Lat Delt Raise 1. Cable Delt Raise

1. Stability Ball Dead Bug

Dead Bugs
2. Plank

Kettlebell Windmill 1. Dumbbell Windmill

1. Hack Squat Machine

Goblet Squat
2. Zercher Split Squat

1. Cable Pullthrough
Kettlebell Swings
2. Dumbbell Swing

1. Dumbbell Pullover
Med Ball Slams 2. Machine Pullover
3. Straight-Arm Lat Pulldown

1. Kettlebell Z-Press
Z-Press
2. Dumbbell Shoulder Press

TRX Inverted Row 1. Inverted Bodyweight Row

Weighted Sled Pull

Walking Dumbbell Lunge
Sled Pulls
Hack Squat Machine
 1. Hip Circle
Monster Walk 2. Lying Windmill
3. Fire Hydrant

1. Kettlebell Split Squat

DB Bulgarian Split Squats
2. Lunge

Single-Leg Hamstring Curl 1. Glute Ham Raise

On Stability Ball 2. Reverse Hyperextension

Hanging Weighted Knee 1. Supine Leg Lifts

Raise 2. Dead Bugs

1. Barbell Shoulder Press

Seated DB Shoulder Press 2. Kettlebell Shoulder Press
3. Shoulder Press Machine

1. Standing Cable Curl

Preacher Curl 2. Drag Curl
3. Bicep Curl Machine

1. Cable Rope Hammer Curl

Hammer Curl 2. Seated Alternating Hammer Curl
3. Alternating Dumbbell Hammer Curl

Waiter Carries 1. Farmer's Carry

1. Incline Dumbbell Bench Press

Incline Bench Press
2. Smith Machine Incline Bench Press
Single-Arm DB Bench 1. Single Arm Dumbbell Bench Press
Press 2. Plate Loaded Chest Press

1. One-Arm Dumbbell Row

DB Row 2. T-Bar Row
3. Machine Row

1. Decline Skull Crusher

Decline Barbell Skull
2. Decline Dumbbell Skull Crusher
Crushers
3. Decline Kettlebell Skull Crusher

1. Rope Pushdown
Cable Tricep Extensions 2. Pushdown
3. Reverse Grip Cable Pushdown

1. Kneeling Cable Crunch

Kneeling Cable Crunches 2. Weighted Sit-Up
3. Weighted Decline Sit-Up

1. Box Jump
Box Jumps
2. Tuck Jump

1. Dumbbell Step-Up
DB Step-Ups 2. Walking Dumbbell Lunge
3. Dumbbell Split Squat

1. Seated Leg Curl

Hamstring Curl
2. Lying Leg Curl

1. Side Plank
Side Planks Unweighted
2. Pallof Press
 1. Deficit Deadlift
Deficit Deadlift
2. Snatch Grip Deadlift

1. Weighted Pull-Up
Weighted Pull-Ups 2. Lat Pulldown
3. Close-Grip Lat Pulldown

1. Cable Pullthrough
Cable Pull-Through 2. Barbell Hip Thrust
3. Barbell Glute Bridge

1. Kettlebell Suitcase Carry

Suitcase KB Carries
2. Dumbbell Suitcase Carry

1. Face Pull
Face Pulls
2. Rear Lateral Raise

1. Medicine Ball Side Slam

2. Dumbbell Side Bend
Oblique Med Ball Slam
3. Plate Side Bend
4. Plate Twist