WEEK X DAY EXERCISE SETS REPS %

WEEK 1 DAY 1
PARRALLEL BOX SQUAT 4 3 85
DEADLIFT 2 8 65
DEADLIFT 1 4 80
STANDING BARBELL ROW 5 5-8
CHIN-UP 4 8
DUMBBELL ROW 3 10

WEEK 1 DAY 2
BENCH PRESS PAUSED 3 3 90
BENCH PRESS 2 9,14 65,60
BEHIND THE NECK SHOULDER PRESS 5 5 65
DUMBBELL LATERAL RAISE 3 12
WEIGHTED DIP 2 10
TRICEP PUSHDOWN 3 12
PREACHER CURL 4 8

WEEK 1 DAY 3 SQUAT 1 8 50

SQUAT 1 5 65
SQUAT 1 4 75
SQUAT 1 2 85
SQUAT 1 5 65
SQUAT 1 8 50
FRONT SQUAT 3 5-8 55
LEG CURL 3 10
STANDING CALF RAISE 3 12

WEEK 1 DAY 4 CLOSE GRIP BENCH 3 3 75

BENCH 3 3 80
WIDE GRIP BENCH 3 3 75
DEADLIFT 5 10 60
INCLINE DUMBBELL BENCH 5 5-8
CABLE FLYE 3 12

WEEK 1 DAY 5
SEAL ROW 5 5-8
BARBELL TRICEP EXTENSION 4 8
REAR DELT FLYES 3 12
SEATED HAMMER CURL 5 5-8
DUMBBELL FRONT RAISES 2 15
CABLE ABS 3 12

WEEK 2 DAY 1 HIGH BOX SQUAT 2 8 85

HIGH BOX SQUAT 2 5 95
TRAP-BAR DEADLIFT 3 5 75
TRAP-BAR DEADLIFT 1 3 90
T-BAR ROW 5 5-8
LAT PULLDOWN 4 8
DUMBBELL PULLOVER 3 12

WEEK 2 DAY 2
BENCH PRESS 1 8 65
BENCH PRESS 1 6 75
BENCH PRESS 1 4 85
BENCH PRESS 1 2 90
BENCH PRESS 1 AMRAP 65
DUMBBELL SHOULDER PRESS 3 4
DUMBBELL SHOULDER PRESS 3 10
 TRICEP PUSHDOWNS 4 12
BARBELL CURL 3 10

WEEK 2 DAY 3
SQUAT 5 5 75
GLUTE BRIDGE 4 8
GLUTE-HAM RAISE 5 10
LEG EXTENSION 3 12
BARBELL SUITCASE ISOHOLD 2 30 SECONDS

WEEK 2 DAY 4
BENCH PRESS PAUSED 8 3 80
PAUSED DEADLIFT 4 1 65,75,80,90
INCLINE BENCH 3 6 70
DUMBBELL FLYE FLYE 3 12
WEIGHTED SIT-UP 4 8

WEEK 2 DAY 5
WEIGHTED DIP 4 5-8
UNDERHAND TRICEP PUSHDOWN 3 10
MEADOWS ROW 4 5-8
SEATED HAMMER CURL 4 10
DUMBBELL REAR DELT RAISES 2 25

WEEK 3 DAY 1
RACK DEADLIFT 1 1 110
PAUSED SQUAT 3 3 65
STANDING BARBELL ROW 3 5-8
CHIN-UP 3 10
DUMBELL ROW 4 10

WEEK 3 DAY 2 BENCH PRESS 5 5 80

PUSH PRESS 4 3 65
BARBELL SHRUGS 4 5-8
INCLINE TRICEP EXTENSION 4 5-8
DIPS 3 10
PREACHER CURL 3 12

WEEK 3 DAY 3
SQUAT 6 6 70
SINGLE LEG PRESS 4 8
KB SWING 4 5-8
LEG CURL 3 10
SEATED CALF RAISE 2 25

WEEK 3 DAY 4
CLOSE GRIP PAUSED BENCH 4 4 70
2' DEFECIT DEADLIFT 5 8 60
SPEED DEADLIFT 2 3 70
DUMBBELL BENCH 5 8
CHEST FLYE 2 20-25

WEEK 3 DAY 5
WIDE GRIP PULL-UP 5 5
STANDING ARNOLD PRESS 4 8
WEIGHTED BENCH DIP 3 12
REAR DELT FLYES 4 10
DUMBBELL CURL 3 10
WEEK 4 DAY 1
COMPETITION SQUAT 3 1 75,85,90
DEADLIFT 4 4 75
SEAL ROW 5 5-8
LAT PULLDOWN 3 12
CABLE PULLOVER 3 10-15

WEEK 4 DAY 2
BENCH PRESS 5 5 80-85
BEHIND THE NECK SHOULDER PRESS 2 8 50
BEHIND THE NECK SHOULDER PRESS 2 4 65
FRONT RAISES 3 10
INCLINE DUMBELL HEX PRESS 4 8
SEATED HAMMER CURL 3 10

WEEK 4 DAY 3
LOW BOX SQUAT 4 4 80
GLUTE BRIDGE 4 5-8
LEG EXTENSION 3 12
BOX JUMP 5 5-8
STANDING CALF RAISE 4 10

WEEK 4 DAY 4
3CT PAUSED BENCH 6 3 80
TRAP BAR DEADLIFT 3 5 85
SPOTO PRESS 2 8 65
DUMBBELL FLYE 3 12
CABLE ABS 4 10

WEEK 4 DAY 5
BARBELL SHRUG 5 8
DUMBBELL ROW 3 12
DIPS 2 15
PREACHER CURL 4 8
DUMBBELL REAR DELT RAISES 3 20

WEEK 5 DAY 1
DELOAD SQUAT 3 10 55
DEADLIFT 4 6 65
CABLE ROW 4 8
NEUTRAL GRIP CHIN-UP 3 10
BAND PULL-APART 4 15

WEEK 5 DAY 2 BENCH PRESS 6 6 65

DELOAD PUSH PRESS 4 3 70
LATERAL RAISE 3 12
UNDERHAND TRICEP PUSHDOWN 2 20-25
DUMBBELL CURL 4 8

WEEK 5 DAY 3
DELOAD FRONT SQUAT 4 8 55
LEG PRESS 3 10
GLUTE HAM RAISES 4 10
WEIGHTED SIT-UP 3 8
STANDING CALF RAISE 3 15

WEEK 5 DAY 4
DELOAD WIDE GRIP BENCH PRESS 3 5 65
WIDE GRIP RACK DEADLIFT 4 8 80
FEET UP BENCH PRESS 2 15 50
CABLE FLYE 3 12
 WEIGHTED PLANK 3 45 SECONDS

WEEK 5 DAY 5
DELOAD STANDING ARNOLD PRESS 3 8
MEADOWS ROWS 4 8-10
INCLINE TRICEP EXTENSION 4 12
REAR DELT FLYES 4 10
BARBELL CURL 3 10

WEEK 6 DAY 1
SQUAT 3 3 85
DEFICIT DEADLIFT 4 6 65
T-BAR ROW 5 5-8
WIDE GRIP PULL-UP 3 10-15
DUMBBELL ROW 4 10

WEEK 6 DAY 2
BENCH PRESS 1 5 70
BENCH PRESS 1 3 85
BENCH PRESS 1 2 95
DUMBBELL SHOULDER PRESS 4 8
FRONT RAISE 3 12
TRICEP PUSHDOWNS 4 10
SEATED HAMMER CURL 4 5-8

WEEK 6 DAY 3
HIGH BOX SQUAT 5 5 95
GOOD MORNINGS 4 5-8
LEG EXTENSION 3 12
BARBELL SUITCASE ISOHOLD 2 30 SECONDS
CABLE ABS 4 10-15

WEEK 6 DAY 4
BENCH PRESS STATIC HOLD AT TOP 3 15 SECONDS 115
BENCH PRESS PAUSED 4 2 85
SPEED DEADLIFT 5 1 80
DUMBBELL BENCH SLOW ECCENTRIC 4 6
CABLE FLYE 2 20-25

WEEK 6 DAY 5
WEIGHTED DIP 4 6
SEAL ROW 4 8
FRONT RAISES 2 20-25
DUMBBELL REAR DELT RAISES 4 12
PREACHER CURL 3 8

WEEK 7 DAY 1
SQUAT 3 1 80,85,90
DEADLIFT 4 4 80
STANDING BARBELL ROW 6 3
WIDE GRIP PULL-UP 4 8
CABLE ROW 2 15

WEEK 7 DAY 2
BENCH PRESS 3 1 80,85,90
BEHIND THE NECK SHOULDER PRESS 4 6 65
TRICEP EXTENSIONS 3 8
LATERAL RAISES 2 15
BARBELL CURL 3 10
WEEK 7 DAY 3
PAUSED SQUAT 3 5 65
GLUTE HAM RAISE 4 10
LEG CURL 3 12
STANDING CALF RAISE 4 10-15
WEIGHTED PLANK 2 45 SECONDS

WEEK 7 DAY 4
DEADLIFT 3 1 80,85,90
BENCH PRESS 3 5 65
INCLINE DUMBBELL BENCH 4 6
CABLE FLYE 3 12

WEEK 7 DAY 5
BARBELL SHRUG 4 5-8
TRICEP PUSHDOWNS 3 12
DUMBBELL SHOULDER PRESS 3 8
LAT PULLDOWN 3 12
REAR DELT FLYE 2 15

WEEK 8 1RM TESTING

WEEK 8 TEST DAY

SQUAT 1 1 110
BENCH 1 1 110
DEADLIFT 1 1 110

ENJOY ANY BODYBUILDING ACCESSORIES OR TRAINING STYLES YOU CHOOSE MAKE THE REST OF THE WEEK RELAXED LIFTING