Compound Exercises

Chest Exercises Back Delts Quads Lower Back/Hips

Incline Seated Military Press Squats Deadlifts
Flat BB Row Arnold Press Leg Extension Good Morning
Decline DB Row OH Press Leg Press Hip Thrust
CG Press T-Bar Row Trap Bar Sled Push
Floor Press B/O Row Lunges
WG Dips Pulldowns Sled Pulls

Single-Joint Exercises
Biceps Triceps Delts Hamstrings Calves
BB Curls Lying Extension Front Raises GHR Standing
Hammer Curls Press-down Lateral Raises Leg Curls Seated
Preacher Curls Kickbacks Rear Delts Pull-Thru Donkey
Incline Bench Curl Dips Cable Squats
Cable Curls Skullcrushers

Exercises Per Session 7

Sets Per Muscle Group 2-4

 4 of 6 Exercises = Compound Movements

o Squat
o Hip Hinge
o Lunge (Single Leg)
o Push (Upper Body)
o Pull (Upper Body)
o Loaded Carry
 2-3 of 6 Exercises = Single Joint Movements
 Constantly Rotate Exercises from each category
 Do Not perform the same exercises for than 2 weeks in a row
Week 1
Workout SETS REPS
1 3 6
2 3 8
3 2 15

Week 2: Perform Antagonist Training

Workout SETS REPS
1 3 6
2 3 8
3 2 15

Week 3
Workout SETS REPS
1 4 6
2 4 8
3 3 15

Week 4: Perform Antagonist Training

Workout SETS REPS
1 4 6
2 4 8
3 3 15

Week 5
Workout SETS REPS
1 2 18
2 2 8
3 2 12

Week 6: Perform Antagonist Training

Workout SETS REPS
1 2 18
2 2 8
3 2 12

Week 7
Workout SETS REPS
1 3 18
2 3 8
3 3 12
Week 8: Perform Antagonist Training
Workout SETS REPS
1 3 18
2 3 8
3 3 12