Week 1

Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Starting with the 45lb bar, perform 9 reps; add 15lb to 25lb and perform a
second set of 9 reps. Continue in this fashion until you work up to a heavy set of
9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 11 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight
Purpose: Bias towards strength off of the chest; push close to failure with a lighter load
(less fatiguing than same set/rep scheme with Comp. Bench)

● 3-Count-Pause Squat
(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Starting with the 45lb bar, perform 9 reps; add 25lb to 50lb and perform a
second set of 9 reps. Continue in this fashion until you work up to a heavy set of
9 reps with about 1 rep left in the tank. 

(Back-off Sets)
3 sets × 11 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.
Purpose: Bias towards strength of of the hole; push close to failure with a lighter load
(less fatiguing than sane set/rep scheme with Comp. Squat)

Giant Set (If Possible):

● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
*Take the last set to failure
Purpose: increased range of motion; altered movement pattern; hypertrophy via
metabolic stress; increased pressing volume.
● Incline Chest-Supported Dumbbell Row
2 sets × 15 to 25 reps
*Take the last set to failure
Purpose: strengthen back for deadlift progression without fatiguing lower back.
● Leg Extensions
2 sets × 15 to 25 reps
*Take the last set to failure
Purpose: hypertrophy through metabolic stress and differing strength-curve.

The purpose of single-joint movements: train slightly different movement patterns or

neglected movement patterns to failure in higher rep ranges to induce metabolic stress
that are lower in systemic fatigue. Transference to main lift is uncertain, but, likely
being sufficiently recoverable, likely won't have a negative effect; improve cardio-
respiratory fitness/work capacity.

Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 11 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 11 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 13 reps @ 85% of Top Set.
 Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.
Purpose: strengthen hamstrings through a lengthen range of motion.

● Dumbbell Overhead Press

(Top Set)
1 set × 11 reps @ 9 RPE
Goal Weight: 15- to 20-pound dumbbells

Work up to a heavy set of 11 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 13 reps @ 85% of Top Set. Goal Weight: 10- to 15-pound dumbbells

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.
Purpose: increased pressing volume through a non-specific range of motion with
lighter loads that may reduce the incident of pain or injury.

Giant Set (If Possible):

● Lat Pulldown
2 sets × 15 to 25 reps
*Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
*Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
 ● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.

Day 4:

● Comp. Bench Press

(Top Set)
1 set × 1 rep @ 85% @

(Back-off Sets)
8 sets × 5 reps @ 60% @
Purpose: exposure to higher effort single and sub-maximal volume accumulation.

● Comp. Squat
(Top Set)
1 set × 1 rep @ 85% @

(Back-off Sets)
6 sets × 5 reps @ 60% @
Purpose: exposure to higher effort single and sub-maximal volume accumulation.

Giant Set (If Possible):

● Chest Dips
1 set × failure
 2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.
Purpose: biased towards off-the-chest strength; exposure to higher RPE with sub-
maximal volume accumulation.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.
Purpose: addition lat volume; exposure to higher RPE with sub-maximal volume
accumulation.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure
Purpose: hypertrophy through metabolic stress; weighted stretch on Biceps; exposure
to greater range of motion.

Day 5:
● Conventional Deadlift
(Top Set)
1 set × 1 rep @ 85% @

(Back-off Sets)
3 sets × 5 reps @ 60% @ 125lb
Purpose: exposure to higher effort single and sub-maximal volume accumulation.

● Close Grip Spoto Bench Press

*DO NOT TOUCH THE BAR TO YOU CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight: 55lb
 Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 11 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.
Purpose: bias towards strength off the chest; longer range of motion to stress Triceps;
teaches lifter to control the eccentric; exposure to higher RPE with sub-maximal
volume accumulation.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure
Purpose: additional lat volume.

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure
Purpose: shoulder hypertrophy for aesthetics
● Dumbbell Hammer Curl
4 sets × 15 to 25 reps
*Take the last set to failure
 Week 2

Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight

● 3-Count-Pause Squat
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

 ● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
*Take the last set to failure

● Incline Chest-Supported Dumbbell Row

2 sets × 15 to 25 reps
*Take the last set to failure

● Leg Extensions
2 sets × 15 to 25 reps
*Take the last set to failure

Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 11 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

● Dumbbell Overhead Press

(Top Set)
1 set × 11 reps @ 9 RPE
Goal Weight:
 Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 15 reps @ 85% of Top Set. Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Lat Pulldown
2 sets × 15 to 25 reps
*Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
*Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.
Day 4:

● Comp. Bench Press

(Top Set)
1 set × 1 rep @ 90% @

(Back-off Sets)
8 sets × 5 reps @ 65% @

● Comp. Squat
(Top Set)
1 set × 1 rep @ 90% @

(Back-off Sets)
6 sets × 5 reps @ 65% @

Giant Set (If Possible):

● Chest Dips
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure
Day 5:
● Conventional Deadlift
(Top Set)
1 set × 1 rep @ 90% @

(Back-off Sets)
5 sets × 5 reps @ 65% @

● Close Grip Spoto Bench Press

*DO NOT TOUCH THE BAR TO YOUR CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 7 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Hammer Curl

 2 sets × 15 to 25 reps
*Take the last set to failure

Week 3

Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight

● 3-Count-Pause Squat
(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 5 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
 *Take the last set to failure

● Incline Chest-Supported Dumbbell Row

2 sets × 15 to 25 reps
*Take the last set to failure

● Leg Extensions
2 sets × 15 to 25 reps
*Take the last set to failure

Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

● Dumbbell Overhead Press

(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 9 reps with about 1 rep left in the tank.
 (Back-off Sets)
3 sets × 11 reps @ 85% of Top Set. Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Lat Pulldown
2 sets × 15 to 25 reps
*Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
*Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.

Day 4:
 ● Comp. Bench Press
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
8 sets × 5 reps @ 65% @

● Comp. Squat
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
6 sets × 5 reps @ 65% @

Giant Set (If Possible):

● Chest Dips
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure

Day 5:
● Conventional Deadlift
 (Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
5 sets × 5 reps @ 65% @

● Close Grip Spoto Bench Press

*DO NOT TOUCH THE BAR TO YOU CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Hammer Curl

4 sets × 15 to 25 reps
*Take the last set to failure
 Week 4

Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight

● 3-Count-Pause Squat
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
*Take the last set to failure

● Incline Chest-Supported Dumbbell Row

2 sets × 15 to 25 reps
 *Take the last set to failure

● Leg Extensions
2 sets × 15 to 25 reps
*Take the last set to failure

Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 11 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

● Dumbbell Overhead Press

(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 13 reps @ 85% of Top Set. Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.
Giant Set (If Possible):
● Lat Pulldown
2 sets × 15 to 25 reps
*Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
*Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.

Day 4:

● Comp. Bench Press

(Top Set)
2 sets × 1 rep @ 90% @
 (Back-off Sets)
8 sets × 5 reps @ 65% @

● Comp. Squat
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
6 sets × 5 reps @ 65% @

Giant Set (If Possible):

● Chest Dips
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure

Day 5:
● Conventional Deadlift
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
 5 sets × 5 reps @ 65% @

● Close Grip Spoto Bench Press

*DO NOT TOUCH THE BAR TO YOU CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Hammer Curl

4 sets × 15 to 25 reps
*Take the last set to failure

Week 5
Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight

● 3-Count-Pause Squat
(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
*Take the last set to failure

● Incline Chest-Supported Dumbbell Row

2 sets × 15 to 25 reps
*Take the last set to failure

● Leg Extensions
2 sets × 15 to 25 reps
 *Take the last set to failure

Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 7 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 9 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

● Dumbbell Overhead Press

(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 15 reps @ 85% of Top Set. Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Lat Pulldown
2 sets × 15 to 25 reps
 *Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
*Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.

Day 4:

● Comp. Bench Press

(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
8 sets × 5 reps @ 65% @
 ● Comp. Squat
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
6 sets × 5 reps @ 65% @

Giant Set (If Possible):

● Chest Dips
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure

Day 5:
● Conventional Deadlift
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
5 sets × 5 reps @ 65% @

● Close Grip Spoto Bench Press

 *DO NOT TOUCH THE BAR TO YOU CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Hammer Curl

4 sets × 15 to 25 reps
*Take the last set to failure

Week 6

Day 1:
● 3-Count-Pause Bench Press Press
(Top Set)
1 set × 3 reps @ 9 RPE
 Goal Weight:

(Back-off Sets)
3 sets × 5 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight

● 3-Count-Pause Squat
(Top Set)
1 set × 3 reps @ 9 RPE
Goal Weight:

(Back-off Sets)
3 sets × 5 reps @ 85% of Top Set. Goal Weigh:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Incline Dumbbell Bench Press
2 sets × 15 to 25 reps
*Take the last set to failure

● Incline Chest-Supported Dumbbell Row

2 sets × 15 to 25 reps
*Take the last set to failure

● Leg Extensions
2 sets × 15 to 25 reps
*Take the last set to failure
Day 2:
● Stiff-Leg Deadlift
(Top Set)
1 set × 5 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 7 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

● Dumbbell Overhead Press

(Top Set)
1 set × 9 reps @ 9 RPE
Goal Weight:

Work up to a heavy set of 9 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 17 reps @ 85% of Top Set. Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Lat Pulldown
2 sets × 15 to 25 reps
*Take the last set to failure

● DB Lateral Raise
2 sets × 15 to 25 reps
 *Take the last set to failure 

● Leg Curl
2 sets × 15 to 25 reps
*Take the last set to failure

Day 3:
● Today is an active recovery day. Get your heart rate up; do some yoga; get
outside if it's nice; and enjoy yourself.

● If you are wanting to hit the gym, do Tabata Rounds on the stationary bike,
stairmaster, or rower.
○ 20-seconds all-out
○ 10-seconds rest.
○ Repeat four times.

● Finish off with Seated Cable Face Pulls and Standing Calf Raises for sets of 25- to
35-reps for 2 to 4 sets.

Day 4:

● Comp. Bench Press

(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
8 sets × 5 reps @ 65% @

● Comp. Squat
(Top Set)
2 sets × 1 rep @ 90% @
 (Back-off Sets)
6 sets × 5 reps @ 65% @

Giant Set (If Possible):

● Chest Dips
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Chin Up
1 set × failure
2 sets × approximately ½ the reps of failure set
*If you perform an odd number of reps, round down.

● Incline Dumbbell Curl

3 sets × 15 to 25 reps
*Take the last set to failure

Day 5:
● Conventional Deadlift
(Top Set)
2 sets × 1 rep @ 90% @

(Back-off Sets)
5 sets × 5 reps @ 65% @

● Close Grip Spoto Bench Press

*DO NOT TOUCH THE BAR TO YOU CHEST. STOP ~2IN ABOVE.

(Top Set)
1 set × 3 reps @ 9 RPE
 Goal Weight:

Work up to a heavy set of 5 reps with about 1 rep left in the tank.

(Back-off Sets)
3 sets × 5 reps @ 85% of Top Set.
Goal Weight:

If your Top Set were 100lb, multiple by 0.85 to get your back-off sets' weight.

Giant Set (If Possible):

● Close Grip Cable Row
4 sets × 15 to 25 reps
*Take the last set to failure

● Dumbbell Lateral Raise

4 sets × 15 to 25 reps
*Take the last set to failure
● Dumbbell Hammer Curl
4 sets × 15 to 25 reps
*Take the last set to failure