WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

BENCH 1X1 90% OF 1RM BENCH 1X1 92.5% OF 1RM BENCH 3X7 77.5% OF 1RM BENCH 4X6 77.5-80% OF 1RM BENCH 4X5 80-82.5% OF 1RM BENCH 5X3 85% OF 1RM BENCH 3X2 90-95% OF 1RM BENCH 1X1 MAX OUT

DAY 1 BENCH 3X8 75% OF 1RM BENCH 3X8 75% OF 1RM 2 COUNT DOWN WIDE GRIP BENCH 75% OF 1RM 2 COUNT DOWN WIDE GRIP BENCH 75% OF 1RM CLOSE GRIP BENCH 3X6 70% OF 1RM CLOSE GRIP BENCH 3X6 70% OF 1RM CLOSE GRIP BENCH 3X6 70% OF 1RM
(SUPER SET) LANDMINE PRESS 4X12-15 55% OF 1RM CLOSE GRIP BENCH 1XFAILURE, 2X8 (SUPER SET) LANDMINE PRESS 4X12-15 55% OF 1RM CLOSE GRIP BENCH 1XFAILURE, 2X8 INCLINE DB PRESS 1XFAILURE, 2X8 (PRE EXHASTION WORK) CABLE FLY 1XFAILURE INCLINE DB PRESS 1XFAILURE, 2X8 (PRE EXHASTION WORK) CABLE FLY 1XFAILURE
LANDMINE ROW 4X10 (EACH ARM) HAMMER STRNGTH ROW 4X10 LANDMINE ROW 4X10 (EACH ARM) HAMMER STRNGTH ROW 4X10 BABRELL ROW 1XFAILURE, 3X8 ARNOLD CHEST PRESS 1XFAILURE, 2X7 BABRELL ROW 1XFAILURE, 3X8 ARNOLD CHEST PRESS 1XFAILURE, 2X7
(SUPER SET) DB CHEST PRESS 1XFAILURE, 2X8 DB CHEST FLY 1XFAILURE, 2X8 (SUPER SET) DB CHEST PRESS 1XFAILURE, 2X8 DB CHEST FLY 1XFAILURE, 2X8 MACHINE CHEST PRESS 4X10 LANDMINE ROW 4X8 MACHINE CHEST PRESS 4X10 LANDMINE ROW 4X8
DB ROW 1XFAILURE, 2X8 KNEELING CABLE PULLOVER 4X12 DB ROW 1XFAILURE, 2X8 KNEELING CABLE PULLOVER 4X12 T-BAR ROW 4X12 HAMMER STRNGTH ROW 4X10 T-BAR ROW 4X12 (EACH LEG) HAMMER STRNGTH ROW 4X10
MACHINE FLY 4X15 BODY WEIGHT BENCH DIPS 3X15 MACHINE FLY 4X15 BODY WEIGHT BENCH DIPS 3X15 CABLE FLY 3X15 DB ROW 4X8 (EACH LEG) CABLE FLY 3X15 DB ROW 4X8
CABLE ROWS 4X10-12 CABLE ROWS 1XFAILURE, 2X8 CABLE ROWS 4X10-12 CABLE ROWS 1XFAILURE, 2X8 ROPE PULLDOWN 3X12 ROPE PULLDOWN 3X12

DAY 2 SQUAT 3X6 77.5% OF YOUR 1RM SQUAT 1X1 87.5% OF 1RM SQUAT 1X1 90-95% OF 1RM SQUAT 1X1 90-95% OF 1RM SQUAT 4X5 80% OF 1RM SQUAT 4X4 85-87.5% OF 1RM SQUAT 3X2 85-87.5% OF 1RM SQUAT 1X1 MAX OUT
SINGLE LEG PRESS 1XFAILURE, 3X8 SQUAT 3X7 77.5% OF 1RM SQUAT 3X7 77.5% OF 1RM SQUAT 3X7 77.5% OF 1RM GOBLET SQUAT 4X8 SUPER SET LEG EXTENSIONS 4X12 GOBLET SQUAT 4X8 SUPER SET LEG EXTENSIONS 4X12
DB RDL 4X12 LEG EXTENSIONS 3X10 DB RDL 4X12 LEG EXTENSIONS 3X10 LUNGE SQUAT 3X12 HAMSTRING CURLS 4X12 LUNGE SQUAT 3X12 HAMSTRING CURLS 4X12
(SUPER SET) GOBLET SQUATS 3X8 HAMSTRING CURLS 4X12 (SUPER SET) GOBLET SQUATS 3X8 HAMSTRING CURLS 4X12 DB RDL 3X12 DB IN EACH HAND WEIGHTED STEP UPS 4X8 DB RDL 3X12 DB IN EACH HAND WEIGHTED STEP UPS 4X8
HAMSTRING CURLS 3X12 FRONT SQUATS 1XFAILURE, 2X6 HAMSTRING CURLS 3X12 FRONT SQUATS 1XFAILURE, 2X6 KETTLE BELL SWING 4X10 DB RDL 3X12 KETTLE BELL SWING 4X10 DB RDL 3X12
DB SPLIT SQUAT 4X8 DB RDL 3X10 DB SPLIT SQUAT 4X8 DB RDL 3X10 SINGLE LEG LEG EXTENSIONS 3X8 CALF RAISES 3X15 SINGLE LEG LEG EXTENSIONS 3X8 CALF RAISES 3X15
CALF RAISES 2X20 CALF RAISES 2X20 CALF RAISES 2X20 CALF RAISES 2X20 CALF RAISES 2X20 CALF RAISES 2X20

DAY 3 BENCH 1X1 87.5% OF YOUR 1RM BENCH 1X1 85% OF 1RM BENCH 1X1 82.5% OF 1RM BENCH 1X1 82.5% OF 1RM BENCH 3X5 70% OF 1RM BENCH 3X4 70% OF 1RM BENCH 3X5 70% OF 1RM BENCH 3X4 70% OF 1RM
BENCH 3X4 70% OF YOUR 1RM BENCH 4X4 75% OF 1RM BENCH 5X4 75% OF 1RM BENCH 4X4 70% OF 1RM DB SHOULDER PRESS 1XFAILURE, 2X8 ARNOLD PRESS 4X8 DB SHOULDER PRESS 1XFAILURE, 2X8 ARNOLD PRESS 4X8
ARNOLD PRESS 1XFAILURE, 2X10 STANDING OHP 1XFAILURE, 2X5 ARNOLD PRESS 1XFAILURE, 2X10 STANDING OHP 1XFAILURE, 2X5 PALMS TOWARDS FACE STRT BAR SHOULDER PRESS 4X12 STANDING OHP 3X8 PALMS TOWARDS FACE STRT BAR SHOULDER PRESS 4X12 STANDING OHP 3X8
DB SHOULDER PRESS 1XFAILURE, 1X10 UPRIGHT ROW 3X8 DB SHOULDER PRESS 1XFAILURE, 1X10 (SINGLE ARM) UPRIGHT ROW 3X8 SINGLE ARM DB UPRIGHT ROW 3X12 2 SEC HOLD FACE PULLS 3X15 SINGLE ARM DB UPRIGHT ROW 3X12 2 SEC HOLD FACE PULLS 3X15
DB LATERAL RAISES 4X10-12 REAR DELT FLY 3X15 DB LATERAL RAISES 4X10-12 (BODYWEIGHT) REAR DELT FLY 3X15 CABLE LATERAL RAISES 3X15 FRENCH CURLS 1XFAILURED, 2X8 CABLE LATERAL RAISES 3X15 FRENCH CURLS 1XFAILURED, 2X8
DB FRENCH CURL 1XFAILURE, 2X12 DB SKULLCRUSHERS 4X10 DB FRENCH CURL 1XFAILURE, 2X12 DB SKULLCRUSHERS 4X10 PALMS TOWARDS FACE REVERSE GRIP DB BENCH 2XFAILURE REVERSE GRIP STRIGHT BAR PUSHDOWN 4X12 PALMS TOWARDS FACE REVERSE GRIP DB BENCH 2XFAILURE REVERSE GRIP STRIGHT BAR PUSHDOWN 4X12
STRT BAR PUSHDOWNS 2XFAILURE DB TRICEP KICKBACKS 3X12 STRT BAR PUSHDOWNS 2XFAILURE DB TRICEP KICKBACKS 3X12 V-BAR PUSHDOWNS 3X15 DB TRICEP KICKBACK 3X15 V-BAR PUSHDOWNS 3X15 DB TRICEP KICKBACK 3X15
ROPE EXTENSIONS 2XFAILURE ROPE EXTENSIONS 2XFAILURE ROPE EXTENSIONS 2XFAILURE ROPE EXTENSIONS 2XFAILURE ROPE EXTENSIONS 2XFAILURE DIAMOND PUSHUPS 2XFAILURE ROPE EXTENSIONS 2XFAILURE DIAMOND PUSHUPS 2XFAILURE

DAY 4 DEADLIFT 3X6 75% OF 1RM DEADLIFT 1X1 87.5% OF 1RM DEADLIFT 1X1 90% OF 1RM DEADLIFT 4X5 75-77.5% OF 1RM DEADLIFT 4X4 80% OF 1RM DEADLIFT 4X3 85-87% OF 1RM DEADLIFT 3X2 90% OF 1RM DEADLIFT 1X1 MAX OUT
V-BAR PULLDOWNS 4X10 DEADLIFT 3X6 75% OF 1RM DEADLIFT 4X6 75% OF 1RM WIDE GRIP PULLDOWNS 4X12 WIDE GRIP PULLDOWNS 4X12
MACHINE HIGH ROW 3X12 PENDLAY ROW 1XFAILURE, 2X8 MACHINE HIGH ROW 3X12 PENDLAY ROW 1XFAILURE, 2X8 BARBELL ROW 1XFAILURE, 2X7 DB ROW 4X10 BARBELL ROW 1XFAILURE, 2X7 DB ROW 4X10
CLOSE GRIP PULLDOWN 4X8 SINGLE ARM CABLE PULLDOWNS 4X12 CLOSE GRIP PULLDOWN 4X8 SINGLE ARM CABLE PULLDOWNS 4X12 T- BAR ROW 4X8 DB PULLOVER 2X12 T- BAR ROW 4X8 DB PULLOVER 2X12
FACE PULLS 3X15 WIDE GRIP PULLDOWNS 4X8 FACE PULLS 3X15 WIDE GRIP PULLDOWNS 4X8 DB ROW 3X8 PULLUPS 4X8 DB ROW 3X8 PULLUPS 4X8
ALT DB CURLS 3X8 SINGLE ARM CABLE ROWS 3X12 ALT DB CURLS 3X8 SINGLE ARM CABLE ROWS 3X12 INVERTED ROW 3X12 ALT DB CURLS 2XFAILURE INVERTED ROW 3X12 ALT DB CURLS 2XFAILURE
DB SPIDER CURLS 3X12 STRAIGHT BAR REVERSE GRIP CURLS 4X12 DB SPIDER CURLS 3X12 STRAIGHT BAR REVERSE GRIP CURLS 4X12 DB HAMMER CURLS 2XFAILURE SPIDER CURLS 2XFAILURE DB HAMMER CURLS 2XFAILURE SPIDER CURLS 2XFAILURE
DB HAMMER CURLS 3X8 ROPE CABLE CURLS 2XFAILURE DB HAMMER CURLS 3X8 ROPE CABLE CURLS 2XFAILURE

DAY 5 INCLINE BENCH 1XFAILURE, 2X8 CLOSE GRIP INCLINE PRESS 1XFAILURE, 3X8 INCLINE BENCH 1XFAILURE, 2X8 CLOSE GRIP INCLINE PRESS 1XFAILURE, 3X8 INCLINE BENCH 3X6 70% OF 1RM CLOSE GRIP INCLINE BENCH 70% OF 1RM INCLINE BENCH 3X6 70% OF 1RM CLOSE GRIP INCLINE BENCH 70% OF 1RM
(BODY WEIGHT) DIPS 3X15 ARNOLD CHEST PRESS 4X12 (BODY WEIGHT) DIPS 3X15 ARNOLD CHEST PRESS 4X12 LANDMINE PRESS 4X12 MACHINE CHEST PRESS 1XFAILURE, 2X7 LANDMINE PRESS 4X12 MACHINE CHEST PRESS 1XFAILURE, 2X7
CABLE FLYS 4X15 INCLINE DB PRESS 1XFAILURE, 2X8 CABLE FLYS 4X15 INCLINE DB PRESS 1XFAILURE, 2X8 DB FLAT BENCH 4X10 MACHINE FLY 4X12 DB FLAT BENCH 4X10 MACHINE FLY 4X12
FLAT DB BECH PRESS 1XFAILURE, 2X8 REVERSE GRIP DB BENCH 4X12 FLAT DB BECH PRESS 1XFAILURE, 2X8 REVERSE GRIP DB BENCH 4X12 PALMS FACING EACH OTHER DB INCLINE BENCH 4X8 BODY WEIGHT DIPS 3X15 PALMS FACING EACH OTHER DB INCLINE BENCH 4X8 BODY WEIGHT DIPS 3X15
(45LB PLATE ON BACK) WEIGHTED PUSHUPS 3X12 MACHINE CHEST PRESS 4X10 (45LB PLATE ON BACK) WEIGHTED PUSHUPS 3X12 MACHINE CHEST PRESS 4X10 BENCH DIPS 4X12 INCLINE DB PRESS 3X8 BENCH DIPS 4X12 INCLINE DB PRESS 3X8
EZBAR SKULLCRUSHERS 4X10 SINGLE ARM CABLE TRICEP EXT 3X12 EZBAR SKULLCRUSHERS 4X10 SINGLE ARM CABLE TRICEP EXT 3X12 FINISHER CABLE FLYS 2XFAILURE FINISHER CABLE FLY 2XFAILURE CABLE FLYS 2XFAILURE FINISHER CABLE FLY 2XFAILURE
DIAMOND PUSHUPS 2XFAILURE (45LB PLATE ON LEGS) BENCH DIPS 2XFAILURE DIAMOND PUSHUPS 2XFAILURE (45LB PLATE ON LEGS) BENCH DIPS 2XFAILURE

DAY 6 SQUAT 3X4 70% OF 1RM SQUAT 3X4 70% OF 1RM SQUAT 3X4 70% OF 1RM SQUAT 3X4 70% OF 1RM SQUAT 3X5 70% OF 1RM (PRE EXHASTION WORK) LEG EXTENSIONS 1XFAILURE (PRE EXHASTION WORK) LEG EXTENSIONS 1XFAILURE
DB LUNGE SQUATS 4X8 HAMSTRING CURLS 4X10 DB LUNGE SQUATS 4X8 HAMSTRING CURLS 4X10 HACK SQUAT 4X8 TRI SET LEG PRESS 4X8 HACK SQUAT 4X8 TRI SET LEG PRESS 4X8
3 SEC HOLD AT THE TOP LEG EXTENSIONS 4X10 TRI SET LEG PRESS 3X10 3 SEC HOLD AT THE TOP LEG EXTENSIONS 4X10 TRI SET LEG PRESS 3X10 HAMSTRING CURLS 3X12 LEG PRESS FEET IN 4X8 HAMSTRING CURLS 3X12 LEG PRESS FEET IN 4X8
WITH DUMBBELLS WEIGHTED STEP UPS 4X8 LEG PRESS FEET IN 3X10 WITH DUMBBELLS WEIGHTED STEP UPS 4X8 LEG PRESS FEET IN 3X10 SINGLE LEG LEG EXTENSIONS 4X10 LEG PRESS FEET OUT 4X8 SINGLE LEG LEG EXTENSIONS 4X10 LEG PRESS FEET OUT 4X8

WITH DUMBBELL ONE LEGGED DEADLIFT 3X10 LEG PRESS FEET OUT 3X10 WITH DUMBBELL ONE LEGGED DEADLIFT 3X10 LEG PRESS FEET OUT 3X10 DB RDL 3X12 HAMSTRING CURLS 3X12 DB RDL 3X12 HAMSTRING CURLS 3X12
KETTLE BELL SWING 3X15 DB RDL 3X12 KETTLE BELL SWING 3X15 DB RDL 3X12 DB LUNGE SQUAT 3X15 INCLINE DB SEAL ROW 3X12 DB LUNGE SQUAT 3X15 INCLINE DB SEAL ROW 3X12
ALTERNATIVE: BODY WEIGHT WALKING LUNGES 3X REVERSE SLED PULLS 4X10 LEG EXTENSIONS 4X8 OR WALKING LUNGES REVERSE SLED PULLS 4X10 LEG EXTENSIONS 4X8 CALF RAISES 3X15 CALF RAISES 2X15 CALF RAISES 3X15 CALF RAISES 2X15
CALF RAISES 2X20 3XFAILURE CALF RAISES 2X20 3XFAILURE