Back Chest > Legs Arms > Accessory > Rest
Repeat this cycle.
>Warm up sets (w)
>Working sets
>Failure drop set (f)
Back and Chest:
Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Incline Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Dumbell Bench
3 x 12 - Focus on stretch, contraction, and flex at the top of the reps
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Cable Flies
(W) low weight x 20 - Focus on stretch
3 x 8 - Weight equal to 80% 1RM - Flex fully at the top of each rep
Lat Pull Down
(W) low weight x 20
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Row
3 x 8 - Weight equal to 80% 1RM
Shrugs
3 x 15 - Weight equal to 80% 1RM
1 x 5 - Weight equal to 90% 1RM
Deadlift
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) No drop set, just rep until failure, well into partial sets
Legs and Arms:
Squat
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Leg Extensions
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Leg Curls
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Cable Curls / Preacher Curls
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Tricep Pull Throughs / Pull Downs
(W) low weight x 20
3 x 15 - Weight equal to 70% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Kitty Curls
(W) low weight x 20
3 x 12 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Isolated Forearm Curls
3 x 5 - Weight equal to 80% 1RM
Calf Raises
3 x 15 - Weight equal to 90% 1RM
(F) no drop set, just rep well into partials
Accessory:
Cable Crunches
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials
Russian Twists
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials
Shoulder Dumbbell Press
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials
Lateral Raises
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials
Plank
3 sets holding until failure; at least 90 seconds
Side Plank
3 sets holding until failure; at least 90 seconds
Incline Crunches
5 x 20
Incline Twist Crunches
5 x 20
Hanging Leg Raises
5 x 20
Back Chest > Legs Arms > Accessory > Rest
Repeat this cycle.
>Warm up sets (w)
>Working sets
>Failure drop set (f)
Back and Chest:
Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Incline Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Dumbell Bench
3 x 12 - Focus on stretch, contraction, and flex at the top of the reps
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Cable Flies
(W) low weight x 20 - Focus on stretch
3 x 8 - Weight equal to 80% 1RM - Flex fully at the top of each rep
Lat Pull Down
(W) low weight x 20
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Row
3 x 8 - Weight equal to 80% 1RM
Shrugs
3 x 15 - Weight equal to 80% 1RM
1 x 5 - Weight equal to 90% 1RM
Deadlift
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) No drop set, just rep until failure, well into partial sets
Legs and Arms:
Squat
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Leg Extensions
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Seated Leg Curls
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Cable Curls / Preacher Curls
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Tricep Pull Throughs / Pull Downs
(W) low weight x 20
3 x 15 - Weight equal to 70% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Kitty Curls
(W) low weight x 20
3 x 12 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets
Isolated Forearm Curls
3 x 5 - Weight equal to 80% 1RM
Calf Raises
3 x 15 - Weight equal to 90% 1RM
(F) no drop set, just rep well into partials
Accessory:
Cable Crunches
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials
Russian Twists
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials
Shoulder Dumbbell Press
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials
Lateral Raises
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials
Plank
3 sets holding until failure; at least 90 seconds
Side Plank
3 sets holding until failure; at least 90 seconds
Incline Crunches
5 x 20
Incline Twist Crunches
5 x 20
Hanging Leg Raises
5 x 20