PHASE 1
Day 1 – Chest / Delts / Triceps
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. Light incline DB press | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Pec deck machine | 2-2-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Multi grip Barbell bench press | 3-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| D. Seated DB shoulder press | 4-0-1 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. Incline seated DB lateral raise | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Triceps dips | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| G. Rope triceps pushdown | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
Notes for Day 1:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Stretch for 2 sec and peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Start with a close grip, after 6 reps, switch to a medium grip for max rep, then switch to as wide grip for another max rep set. Try to increase the number of total rep each week.
D – Increase the number of rep each week with the same weight.
E – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
F – Use a more upright position to put emphasis more on triceps than chest.
G – (Standard progression: aim for peak contraction, consider adding a rest-pause set in later weeks similar to E if applicable or focus on increasing reps/weight).
Day 2 – Lower Body – Quads emphasis
WEEK 1: RPE 8
WEEK 2: RPE 8.5
WEEK 3: RPE 9
WEEK 4: RPE 9.5
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. Leg press | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Leg extension | 2-2-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Front/back squat | 3-0-1 | 1 | 6+max | 2 | 6+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| D. Romanian deadlift | 4-0-1 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. Leg curl | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Standing calf raise | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
Notes for Day 2:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Stretch for 2 sec and peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Start with a front squat stance, after 6 reps, switch to a back squat stance.
D – Increase the number of rep each week with the same weight.
E – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
F – Lower the weight in 5 seconds, do 2 rest-pause sets after you have completed 6 reps.
Day 3 – Back (lats emphasis) / Rear Delts / Biceps
WEEK 1: RPE 8
WEEK 2: RPE 8.5
WEEK 3: RPE 9
WEEK 4: RPE 9.5
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. Lat-pulldown wide pronated grip | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Straight-arm pulldown | 2-2-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Multi grip pull/chin up | 3-0-1 | 1 | 6+max | 2 | 6+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| D. Chest-supported T-bar row | 4-0-1 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. Reverse pec deck | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Preacher curl | 5-0-1 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| G. Seated DB hammer curl | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
Notes for Day 3:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Stretch for 2 sec and peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Start with a pronated grip pull-up, after 6 reps, switch into a supinated grip chin-up, when you can’t do no more reps, switch into a neutral grip pull-up. You can take 10-15 sec rest between switches.
D – Increase the number of rep each week with the same weight.
E – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep sets on week 3.
F – Lower the weight in 5 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
G – Lower the weight in 5 seconds, do 2 rest-pause sets after you have completed 6 reps.
Day 4 – Delts / Chest / Triceps
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. High incline DB press | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Seated front raise | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Multi grip military press | 3-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| D. Dips | 4-0-1 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. DB Floor flies | 2-2-1-0 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Lying DB triceps extension | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| G. Cable overhead triceps extension | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
Notes for Day 4:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Start with a close grip, after 6 reps, switch to a medium grip for max rep, then switch to as wide grip for another max rep set. Try to increase the number of total rep each week.
D – Increase the number of rep each week with the same weight.
E – Keep the stretch for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
F – Lower the weight in 5 seconds. Add 2 rest-pause max reps sets on each set.
G – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
Day 5 – Lower Body – Hamstring emphasis
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. Romanian deadlift | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Lying leg curl | 2-2-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Glute ham raise/back extension | 3-0-1 | 1 | 6+max | 2 | 6+max | 3 | 6+max | 1 | 6+max | 2-3 min |
| D. Hack squat | 4-0-1 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. Leg extension | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Seated calf raise | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
Notes for Day 5:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Stretch for 2 sec and peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Focus on progressive overload; aim to increase total reps each week or add slight resistance if possible. (Original note seemed like a copy-paste error).
D – Increase the number of rep each week with the same weight.
E – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
F – Lower the weight in 5 seconds, do 2 rest-pause sets after you have completed 6 reps.
Day 6 – Back (upper back emphasis) / Rear Delts / Biceps
| Exercise | Tempo | SET W1 | REPS W1 | SET W2 | REPS W2 | SET W3 | REPS W3 | SET W4 | REPS W4 | REST |
|---|---|---|---|---|---|---|---|---|---|---|
| A. Wide pronated grip seated row | 4-0-1 | 4 | 12/10/8/12+ | 4 | 10/8/6/10+ | 4 | 8/6/4/8+ | 3 | 12 | 2-3 min |
| B. Face pull | 2-2-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| C. Upright row / hang pull | 3-0-1 | 1 | 6+max | 2 | 6+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
| D. DB shrug | 2-0-1-2 | 3 | 8 | 3 | 10 | 3 | 12 | 3 | 8 | 2 min |
| E. Bent over DB lateral raise | 2-0-1-2 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| F. Barbell drag curl | 5-0-1 | 3 | 8 | 3 | 8+max | 3 | 8+max+max | 3 | 8 | 2 min |
| G. Ez bar reverse curl | 5-0-1 | 1 | 6+max+max | 2 | 6+max+max | 3 | 6+max+max | 1 | 6+max+max | 2-3 min |
Notes for Day 6:
A – Increase weight on each set (pyramidal set) and back off on the last set to do one max rep set.
B – Stretch for 2 sec and peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
C – Start with a standard upright row, after 6 reps, switch for a hang pull with an explosive concentric.
D – Increase the number of rep each week with the same weight.
E – Peak contraction for 2 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep sets on week 3.
F – Lower the weight in 5 sec. Add one rest-pause max rep set on week 2, and 2 rest-pause max rep set on week 3.
G – Lower the weight in 5 seconds, do 2 rest-pause sets after you have completed 6 reps.