Tuesday
-Incline bench press work up to 5RM
-Incline bench 80% of 5RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm
-Side Raises: work up to a 10-12rm
-Abs: Cable crunches 4*8-12
Thursday
-Romanian deadlift work up to 5RM
-Romanian deadlift 80% of 5RM 1 set of max reps
-Dumbbell row: work up to a 6-10rm
-Farmers walk 1 minute of work/1 minute of rest x 5 sets
Saturday
-Military press work up to 5RM
-Military press 80% of 5RM 1 set of max reps
-Dips: work up to a 6-8rm
-Lying dumbbell extension: work up to a 6-8rm
Superset
-Barbell curl: work up to a 6-8rm
-Overhead walk 1 minute of work/1 minute of rest x 5 sets
WEEK 2
Monday
-Squat work up to 4RM
-Squat 80% of 4RM 1 set of max reps
-Leg press or hack squat 6sets of 4reps (muscle round)
-Farmers walk 1 minute of work/1 minute of rest x 5 sets
Tuesday
-Incline bench press work up to 4RM
-Incline bench 80% of 4RM 1 set of max reps
-Incline dumbbell press: work up to 6-8rm rest pause set
-Side raises: work up to 8-12rm rest pause set
-Abs: Cable crunches 4_8-12
Thursday
-Romanian deadlift work up to 4RM
-Romanian deadlift 80% of 4RM 1 set of max reps
-Dumbbell row: work up to a 6-8rm rest paused set
-Farmers walk 1 minute of work/1 minute of rest x 5 sets
Saturday
-Military press work up to 4RM
-Military press 80% of 4RM 1 set of max reps
-Dips: work up to a 6-8rm rest paused set
-Lying dumbbell extensions: work up to a 6-8rm rest paused set
Superset
-Barbell curls: work up to a 6-8rm rest paused set
-Overhead walk 1 minute of work/1 minute of rest x 5 sets
WEEK 3
Monday
-Squat work up to 3RM
-Squat 80% of 3RM 1 set of max reps
-Leg press or hack squat 6sets of 4reps (muscle round)
-Farmers walk 1 minute of work/1 minute of rest x 6 sets
Tuesday
-Incline bench press work up to 3RM
-Incline bench 80% of 3RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm rest paused set
-Side raises: work up to a 8-12rm double rest paused set
-Abs: Cable crunches 4*8-12
Thursday
-Romanian deadlift work up to 3RM
-Romanian deadlift 80% of 3RM 1 set of max reps
-Dumbbell row: work up to a 6-8rm double rest paused set
-Farmers walk 1 minute of work/1 minute of rest x 6 sets
Saturday
-Military press work up to 3RM
-Military press 80% of 3RM 1 set of max reps
-Dips: work up to a 6-8rm rest paused set
-Lying dumbbell extensions: work up to a 8-8rm double rest pause
set
Superset
-Barbell curls: work up to a 6-8rm double rest paused set
-Overhead walk 1 minute of work/1 minute of rest x 6 sets
Tuesday
-Bench press work up to 5RM
-Bench 80% of 5RM 1 set of max reps
-Incline dumbbell press: work up to 6-8rm
-Lying incline side raises: work up to 6-8rm
Cable crunches: 4*8-12
Superset
-V-ups: 4*max
Thursday
-Deadlift work up to 5RM
-Deadlift 80% of 5RM 1 set of max reps
-Dumbbell rows: work up to a 6-8rm
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets
Saturday
-Push press work up to 5RM
-Push press 80% of 5RM 1 set of max reps
-Dips: work up to a 6-8rm
-Cable triceps extensions: work up to a 6-8rm
Superset
-Dumbbell curls: work up to a 6-8rm
-Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
WEEK 5
Monday
-Front squat work up to 4RM
-Front squat 80% of 4RM 1 set of max reps
-Leg press or hack squat work up to a 6-8rm drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets
Tuesday
-Bench press work up to 4RM
-Bench 80% of 4RM 1 set of max reps
-Incline Dumbbell press: work up to a 6-8rm drop set
-Lying incline side raises: work up to a 6-8rm drop set
-Cable crunches: 4*8-12
Superset
-V-ups 4*max
Thursday
-Deadlift work up to 4RM
-Deadlift 80% of 4RM 1 set of max reps
-Dumbbell row: Work up to a 6-8rm drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets
Saturday
-Push press work up to 4RM
-Push press 80% of 4RM 1 set of max reps
-Dips: work up to a 6-8rm drop set
-Cable triceps extensions: work up to a 6-8rm drop set
Superset
-Dumbbell curls: work up to a 6-8rm drop set
-Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
WEEK 6
Monday
-Front squat work up to 3RM
-Front squat 80% of 3RM 1 set of max reps
-Leg press or hack squat: work up to a 6-8rm double drop set
-Famers walk 75 seconds of work/45 seconds of rest x 5 sets
Tuesday
-Bench press work up to 3RM
-Bench 80% of 3RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm double drop set
-Incline side raises: work up to a 6-8rm double drop set
-Cable crunches 4*12
Superset
-V-ups 4*max
Thursday
-Deadlift work up to 3RM
-Deadlift 80% of 3RM 1 set of max reps
-Dumbbell rows: work up to a 6-8rm double drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets
Saturday
-Push press work up to 3RM
-Push press 80% of 3RM 1 set of max reps
-Dips: work up to a 6-8rm double drop set
-Cable triceps extensions: work up to a 6-8rm double drop set
Superset
-Dumbbell curls: work up to a 6-8rm double drop set
Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
Tuesday
-Decline bench press work up to 5RM
-Decline bench press 80% of 5RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm
-Incline Flyes: work up to a 6-8rm
-Cable crunches 4*8-12
Superset
-Leg raises 4*max
Thursday
-Deadlift work up to 5RM
-Deadlift 80% of 5RM 1 set of max reps
-Pull ups work up to a 6-8rm
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-High incline press: work up to 5RM
-High incline press 80% of 5RM 1 set of max reps
-Seated DB overhead press: work up to a 6-8rm
-Overhead triceps extensions: work up to a 6-8rm
Superset
-Hammer curls: work up to a 6-8rm
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
WEEK 8
Monday
-Squat work up to 4RM
-Squat 80% of 4RM 1 set of max reps
-Bulgarian split squats: work up to a 6-8rm rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Tuesday
-Decline bench press work up to 4RM
-Decline bench press 80% of 4RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm rest pause set
-Incline Flyes: work up to 6-8rm rest pause set
-Cable crunches: 4*8-12
Superset
-Leg raises 4*max
Thursday
-Deadlift work up to 4M
-Deadlift 80% of 4RM 1 set of max reps
-Pull ups: work up to 6-8rm rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-High incline press work up to 4RM
-High Incline press 80% of 4RM 1 set of max reps
-Seated DB press: work up to a 6-8rm rest pause set
-Overhead triceps extensions: work up to a 6-8rm rest pause set
Superset
-Hammer curls: work up to a 6-8rm-rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
WEEK 9
Monday
-Squat work up to 3RM
-Squat 80% of 3RM 1 set of max reps
-Bulgarian split squats work up to a 6-8rm double rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Tuesday
-Decline bench press work up to 3RM
-Decline bench press 80% of 3RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm double rest pause set
-Incline flyes: work up to a 6-8rm double rest pause set
-Cable crunches 4*8-12
Superset
-Leg raises 4*max reps
Thursday
-Deadlift work up to 3M
-Deadlift 80% of 3RM 1 set of max reps
-Pull ups work up to a 6-8rm double rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-High Incline press work up to 3RM
-High Incline press 80% of 3RM 1 set of max reps
-Seated DB press work up to a 6-8rm double rest pause set
-Overhead triceps extensions work up to a 6-8rm double rest
paused set
Superset
-Hammer curl work up to a 6-8rm double rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Tuesday
-Incline bench press work up to 5RM
-Incline bench press 80% of 5RM 1 set of max reps
-Chest machine press 6sets of 4reps (muscle round)
-Front-side-rear delt flyes tri-set work up to a 8-12rm
Thursday
-Romanian Deadlift work up to 5RM
-Romanian deadlift 80% of 5RM 1 set of max reps
-Pull downs 6 sets of 4 reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-Military press work up to 5RM
-Military press press 80% of 5RM 1 set of max reps
-Machine shoulder press 6sets of 4 reps (muscle rounds)
-Dips: work up to 6-8rm
-Barbell curls work up to a 6-8rm
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
WEEK 11
Monday
-Front squat work up to 4RM
-Front squat 80% of 4RM 1 set of max reps
-Smith machine squat 6sets of 4 (muscle round)
Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Tuesday
-Incline bench press work up to 4RM
-Incline bench press 80% of 4RM 1 set of max reps
-Chest machine press 6sets of 4 reps (muscle rounds)
-Front-side-rear delt flyes tri-set work up to a 8-12rm
Thursday
-Romanian Deadlift work up to 5RM
-Romanian Deadlift 80% of 5RM 1 set of max reps
-Pull downs 6sets of 4 reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-Military press work up to 5RM
-Military press 80% of 5RM 1 set of max reps
-Machine shoulder press 6sets of 4 reps (muscle rounds)
-Dips: work up to 6-8rm rest pause set
-Barbell curls work up to a 6-8rm set pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
WEEK 12
Monday
-Front squat work up to 3RM
-Front squat 80% of 3RM 1 set of max reps
-Smith machine Squat 6sets of 4 (muscle round)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Tuesday
-Incline bench press work up to 4RM
-Incline bench press 80% of 4RM 1 set of max reps
-Chest machine press 6sets of 4 reps (muscle round)
-Front-side-rear delt flyes tri-set work up to a 8-12rm
Thursday
-Romanian Deadlift work up to 3RM
-Romanian deadlift 80% of 3RM 1 set of max reps
-Pull downs 6sets of 4reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets
Saturday
-Military press work up to 3RM
-Military press 80% of 3RM 1 set of max reps
-Machine shoulder press 6sets of 4reps (muscle rounds)
-Dips: work up to a 608rm double rest pause set
-Barbell curls: work up to a 6-8rm double rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Max reps: Max amount of reps you can get with the weight
Rest pause set: A max reps set (of say 6-8 reps) followed by a
15second rest, then another max reps set with the same weight. E.g. a
6-8rm rest paused set could be: dumbbell press 30kg*7reps (to
failure) rest 15 seconds dumbbell press 30kg*4 reps (to failure)
Double rest pause set: Same as above just with another mini set
added in, so now it is max reps rest 15seconds max reps rest
15seconds max reps.
Double drop set: Same as above but with one more drop added in
(again about 25%) E.g. dumbbell press 30kg*7 drop to 20kg*9 reps
drop to 12.5kg*10 reps