Emperor's groove 2.3

Primary Movement Progression

Weight Progression Rules:
When you can complete all sets at the top of the rep range with good form:

Increase weight by 2.5-5% (or smallest plate increment)
Start at the bottom of the rep range with new weight
Example:

Secondary Movement 

Weight Progression Rules:
Smaller increments: 1.25-2.5% increase
Must hit top rep range on ALL sets before increasing

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Barbell Row

Chest Press (Machine)

Chest Supported Row (Machine)

Behind-The-Neck Press (Smith Machine)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Machine)

Upper 

Hack Squat

Romanian Deadlift (Barbell)

Single Leg Press

Leg Curl

Leg Extension

Hip Thrust (Machine)

Abs Crunch (Machine)

Lower

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Pec Fly

Dip (Weighted)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Single Arm Pushdown

Push Arms

T-Bar Row

Lat Pulldown

Seated Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Pull Arms

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