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Week 1

Foundation blockIntro / deload

Intro / deload week.

Intro / deload week — sets stop short of failure to learn the lifts and recover. Use lighter loads and leave reps in the tank.

Monday — Upper (Strength Focus)

7 exercises
45° Incline Barbell Press

0145° Incline Barbell Press

2sets6-8repsRPE 7-83-5 minrest
Cable Crossover Ladder

02Cable Crossover Ladder

2sets8-10repsRPE 8-91-2 minrest
Wide-Grip Pull-Up

03Wide-Grip Pull-Up

2sets8-10repsRPE 7-82-3 minrest
High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets8-10repsRPE 8-91-2 minrest
Pendlay Deficit Row

05Pendlay Deficit Row

2sets6-8repsRPE 8-92-3 minrest
Overhead Cable Triceps Extension (Bar)

06Overhead Cable Triceps Extension (Bar)

2sets8-10repsRPE 8-91-2 minrest
Bayesian Cable Curl

07Bayesian Cable Curl

2sets8-10repsRPE 8-91-2 minrest

Tuesday — Lower (Strength Focus)

6 exercises
Lying Leg Curl

01Lying Leg Curl

2sets8-10repsRPE 8-91-2 minrest
Smith Machine Squat

02Smith Machine Squat

2sets6-8repsRPE 7-83-5 minrest
Barbell RDL

03Barbell RDL

2sets6-8repsRPE 7-82-3 minrest
Leg Extension

04Leg Extension

2sets8-10repsRPE 8-91-2 minrest
Standing Calf Raise

05Standing Calf Raise

2sets6-8repsRPE 8-91-2 minrest
Cable Crunch

06Cable Crunch

2sets8-10repsRPE 8-91-2 minrest

Thursday — Pull (Hypertrophy Focus)

7 exercises
Neutral-Grip Lat Pulldown

01Neutral-Grip Lat Pulldown

2sets8-10repsRPE 7-82-3 minrest
Chest-Supported Machine Row

02Chest-Supported Machine Row

2sets8-10repsRPE 7-82-3 minrest
Neutral-Grip Seated Cable Row

03Neutral-Grip Seated Cable Row

2sets10-12repsRPE 8-92-3 minrest
1-Arm 45° Cable Rear Delt Flye

041-Arm 45° Cable Rear Delt Flye

2sets10-12repsRPE 8-91-2 minrest
Machine Shrug

05Machine Shrug

2sets10-12repsRPE 8-91-2 minrest
EZ-Bar Cable Curl

06EZ-Bar Cable Curl

2sets10-12repsRPE 8-91-2 minrest
Machine Preacher Curl

07Machine Preacher Curl

1sets12-15repsRPE 8-91-2 minrest

Friday — Push (Hypertrophy Focus)

7 exercises
Barbell Bench Press

01Barbell Bench Press

2sets8-10repsRPE 7-83-5 minrest
Machine Shoulder Press

02Machine Shoulder Press

2sets8-10repsRPE 7-82-3 minrest
Bottom-Half DB Flye

03Bottom-Half DB Flye

2sets10-12repsRPE 8-91-2 minrest
High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets10-12repsRPE 8-91-2 minrest
Overhead Cable Triceps Extension (Bar)

05Overhead Cable Triceps Extension (Bar)

2sets10-12repsRPE 8-91-2 minrest
Cable Triceps Kickback

06Cable Triceps Kickback

1sets12-15repsRPE 8-91-2 minrest
Roman Chair Leg Raise

07Roman Chair Leg Raise

2sets10-20repsRPE 8-91-2 minrest

Saturday — Legs (Hypertrophy Focus)

7 exercises
Leg Press

01Leg Press

2sets8-10repsRPE 7-82-3 minrest
Seated Leg Curl

02Seated Leg Curl

2sets10-12repsRPE 8-91-2 minrest
DB Bulgarian Split Squat

03DB Bulgarian Split Squat

2sets8-10repsRPE 7-82-3 minrest
Leg Extension

04Leg Extension

2sets10-12repsRPE 8-91-2 minrest
Machine Hip Adduction

05Machine Hip Adduction

2sets10-12repsRPE 8-91-2 minrest
Machine Hip Abduction

06Machine Hip Abduction

2sets10-12repsRPE 8-91-2 minrest
Standing Calf Raise

07Standing Calf Raise

2sets10-12repsRPE 8-91-2 minrest
Week 2