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