1= moderate loads, higher volume

2= slightly heavier loads, moderate volume. Increase weight by 5-7% from 1

3= added intensifiers. You'll add one intensifier per workout, only on the final working set of select exercises.  Week 9= rest-pause, week 10= Drop Set, week 11= slow negatives w/ around 4 second eccentrics, week 12= mechanical drop sets or burnout sets. Similar volume as compared to phase 1.


PROGRESSION= if you hit top of rep range increase weight 2-5% for next week, if not, repeat weight and attempt +1-2 reps.

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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

Pull-Up (Weighted)

Bench Press (Barbell)

Incline Chest Press (Machine)

Linear Row Machine

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Leg Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Cable Crunch

Military Press (Barbell)

Lat Pulldown

Chest Press (Machine)

Seated Row (Cable)

Single Arm Rear Delt Fly (Cable)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Lying Leg Curl

Deadlift (Barbell)

Front Squat (Barbell)

Seated Calf Raise

Dragon Flag

T-Bar Row

Y Raise (Incline DB)

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Stiff Leg Deadlift

Hack Squat

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

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