Full Body w/ Added Weak Point Days

This program is not a set in stone program. Switch out exercises to meet your needs, target weak points, or progress lifts you enjoy. Use Days 2&4 as days to add extra volume for weak points. These can be done at the gym or at home.

Reps in Reserve (RIR) select a weight and complete reps in the rep ranges until you have X Reps in the tank.
•Week 1-2 RIR 3
•Week 3-4 RIR 2
•Week 5-6 RIR 1
•Week 7 RIR 0
•Week 8 RIR 8 (Deload Week)

Rep Ranges
•Low 6-12
•Mod 8-15
•High 12-20

Set Styles
•Straight Sets ~ aim to hit the reps in the prescribed rep range and RIR, no mini sets or rest pause sets. Allow the reps in Sets 2-3 to natural drop some.
•Myo Rep Match ~ Set 1 sets the Rep Goal for Sets 2-3. For Sets 2-3 complete reps till you need a short rest then do mini rest pause sets till you reach the Rep Goal from Set 1.
•Myo Rep Sets ~ For Set 1 complete as many reps as needed to reach the prescribed RIR for the week. Then rest for 3 breaths or 5 seconds complete a mini set (Set 2), rest again and complete the last mini set (Set3).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

RIR 3
Shoulders MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

Lateral Raise (Dumbbell)

Calf Raise (Leg Press)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Wrist Extensions

Full Body 2

RIR 3
Incorporating Myo Rep Sets for All Exercises

Rear Delt Fly (Dumbbell)

Skull Crusher (Dumbbell)

Hammer Curl (Dumbbell)

Lying Leg Raise

Grippers

At Home Arm Day

RIR 3
Arms MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

Pull-Up (Neutral Grip, Bodyweight)

Pendulum Squat

Lying Leg Curl

Full Body 3

Standing Pullover (Cable)

RDLs

Walking Lunge (Dumbbell)

Full Body 1

RIR 2
Arms MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 2
Incorporating Myo Rep Sets for All Exercises

RIR 2
Shoulders MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 1
Arms MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 1
Incorporating Myo Rep Sets for All Exercises

RIR 1
Shoulders MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 0
Arms MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 0
Incorporating Myo Rep Sets for All Exercises

RIR 0
Shoulders MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 8
Arms MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

RIR 8
Incorporating Myo Rep Sets for All Exercises

RIR 8
Shoulders MyoRep Match
High Rep Sets on Machines MyoRep Match
Other Exercises Straight Set

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