W1 W2

Leg #1 Sets Reps %RM Sets Reps %RM

Deadlif 4 3 75% 5 3 80%
Tempo Back Squat 2 6 60% 2 6 60%
Hyperextension 2 20
Smith Machine Reverse Lunges 3 15
Eccentric Leg Extension (3s) 3 12
Eccentric Leg Curls (3s) 3 12
Hip Adbuctor Machine 2 15
Tempo Calves Raise 3 8
Push #1
Barbell Bench Press 28 75% 2 10 75%
Arnold Press 2 12
Close Grip Smith Machine Press 2 15
Low-to-High Cable Fly 2 15-20
Barbell Floor Skull Crusher 2 8-10
Egyptian Lateral Raise 2 12-15
Rope Overhead Triceps Extensions 2 12-15
Hanging Leg Raise 3 6
Pull #1
One Arm Lat Pull-In 2 15-20
Pull Up 3 12
Dumbbell One Arm Row 3 6-8
T-Bar Row 3 10-12
Low-to-High Cable Reverse Flye 3 12-15
Rope Upright Row 3 20
Dumbbell Curl 3 12-15
Spider Curl 3 15-20
Leg #2
Back Squat 3 4 75% 4 5 75%
Romanian Deadlif 3 8
Pause Barbell Hip Thrust 2 10
Slow Eccentric Goblet Squat 2 12 each leg
Seated Leg Curl 2 15
Cable Rope Pullthrough 2 20
Standing Calves Raise 3 12
Push #2
Barbell Bench Press 3 4 75% 4 5 75%
Military Press + Push Press 3 4+4 72.5% 3 4+4 72.5%
Slow Eccentric Dips 3 8-10
Triceps V-Bar Pressdown 3 12-15
Machine Lateral Raise 3 15-20
Plank 3 30s
Pull #2
Single-Arm Pulldown 3 12
Seal Row 3 8-10
Kneeling Straight Arm Pulldown 3 15-20
Reverse Pec Deck 3 15
A1: Dumbbell Pronated Curl 4 8
A2: Dumbbell Hammer Curl 4 8
A3: Dumbbell Supinated Curl 4 8
 W3
BLOCK 2 W4 W5 W6
Sets Reps %RM Sets Reps %RM Sets Reps %RM Sets
5 3 80% 5 3 82.5% 5 3 82.5% 5
2 6 65% 2 6 65% 2 6 67.5% 2

2 8 77.5% 2 10 77.5% 2 8 80% 2

4 4 77.5% 4 5 77.5% 4 4 80% 4

4 5 77.5% 4 5 77.5% 4 5 80% 4

3 4+4 77.5% 3 4+4 77.5% 3 4+4 80% 3
 W6 W7 W8
Reps %RM Sets Reps %RM Sets Reps %RM
3 85% 5 3 85% 1 1 90%
6 68% 2 6 70% 2 6 70%

10 80% 2 8 82.5% 1 AMRAP 85%

5 80% 4 4 82.5% 4 5 82.5%

5 80% 4 5 82.5% 4 5 82.5%

4+4 80% 3 4+4 82.5% 3 4+4 82.5%