HF FB 4x

Perform the following general warm-up before every workout (5-10 mins max):

5-10 minutes Light cardio on machine on your choice of machine

10 reps per side: Arm Swings
15 reps per side: Arm Circles
10 reps per side: Front-to-Back Leg Swings
10 reps per side: Side-to-Side Leg Swings
10 reps per side: Cable External Rotation (optional)

-> Perform exercise specific warm up sets for heavy compound lifts in a 5, 5, 3 scheme to prime the CNS. 

-> Perform one warm up set for all other movements as necessary @~50-75% x 5 reps of expected working weight

-> All working sets are broken up into Early Sets and Last Sets.
--> Early Sets are all the sets that come first and are easier (lower RPE)
--> Last sets are the later sets (higher RPE) and pushed harder or to failure on all exercises (besides intro/deload weeks).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl (Life Fitness)

Front Squat (Barbell)

Back Extension (Weighted)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Preacher Curl (Hammer Strength)

Calf Raise (Smith Machine)

FULL BODY 1

Bench Press (Barbell)

Chest Fly (Cable)

Cable Flexion Row

Romanian Deadlift (Barbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Shrug (Hammer Strength) 

FULL BODY 2

Omni-Grip Pull Up (Bodyweight)

Seated Row (Cable)

Chest Fly (Dumbbell)

Walking Lunge (Barbell)

Overhead Press (Barbell)

Bayesian Curl

Cable Crunch

FULL BODY 3

Deadlift (Barbell)

Hip Thrust (Booty Builder)

Leg Extension

Lateral Raise (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Forearm Roller

FULL BODY 4

FOUNDATION WEEK

BLOCK 1

MINI DELOAD

BLOCK 2

FULL DELOAD

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