DAY I
PUSH 1
Lift
Sets:Reps
Weight
WARM-UP
Rotator Cuffs
3 : 10-12
Progress
Bench
3 : 10-12
Progress
FOUNDATION
Bench
1 REP MAX
RPE 10
WORKING SETS
Bench
4 : 4
RPE 8-9
Push Press
3 : 4
RPE 8-9
Weighted Dips
3 : 10
RPE 8-9
DB Flat Bench Fly
3 : 6-8
RPE 8-9
DB Laterals
3 : 6-8
RPE 8-9
Skull Crushers
3 : 10
RPE 8-9
DB Tricep Extensions
3 : 10
RPE 8-9
DAYS
Day
1
2
3
4
5
6
7
8
1: Push/Pull
Push 1
Pull 1
Legs 1/Abs 1
Rest
Push 2
Pull 2
Legs 2/Abs 2
Rest
2: Strength
Chest 1
Back & Biceps 1
Shoulders & Traps 1
Legs 3
Chest & Triceps 1
Abs 2
Rest
Optional Rest
3: Hypertrophy
Chest 2
Back 1
Shoulders & Traps 1
Legs 4
Chest 1
Arms 1 & Abs 3
Rest
Optional Rest
4: Endurance
Chest 1
Back 2
Shoulders & Traps 3
Legs 5
Chest 3
Arms 2 & Abs 4
Rest
Optional Rest