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Week 4

Foundation block

Monday — Upper (Strength Focus)

7 exercises
45° Incline Barbell Press

0145° Incline Barbell Press

3sets6-8repsRPE 103-5 minrest
Failure
Cable Crossover Ladder

02Cable Crossover Ladder

2sets8-10repsRPE 101-2 minrest
Failure
Wide-Grip Pull-Up

03Wide-Grip Pull-Up

3sets8-10repsRPE 102-3 minrest
Failure
High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets8-10repsRPE 101-2 minrest
Failure
Pendlay Deficit Row

05Pendlay Deficit Row

2sets6-8repsRPE 102-3 minrest
Failure + LLPs (Extend set)
Overhead Cable Triceps Extension (Bar)

06Overhead Cable Triceps Extension (Bar)

2sets8-10repsRPE 101-2 minrest
Failure
Bayesian Cable Curl

07Bayesian Cable Curl

2sets8-10repsRPE 101-2 minrest
Failure

Tuesday — Lower (Strength Focus)

6 exercises
Lying Leg Curl

01Lying Leg Curl

2sets8-10repsRPE 101-2 minrest
Failure + LLPs (Extend set)
Smith Machine Squat

02Smith Machine Squat

3sets6-8repsRPE 103-5 minrest
Failure
Barbell RDL

03Barbell RDL

3sets6-8repsRPE 102-3 minrest
Failure
Leg Extension

04Leg Extension

2sets8-10repsRPE 101-2 minrest
Failure
Standing Calf Raise

05Standing Calf Raise

2sets6-8repsRPE 101-2 minrest
Static Stretch (30s)
Cable Crunch

06Cable Crunch

2sets8-10repsRPE 101-2 minrest
Failure

Thursday — Pull (Hypertrophy Focus)

7 exercises
Neutral-Grip Lat Pulldown

01Neutral-Grip Lat Pulldown

2sets8-10repsRPE 102-3 minrest
Failure
Chest-Supported Machine Row

02Chest-Supported Machine Row

3sets8-10repsRPE 102-3 minrest
Failure
Neutral-Grip Seated Cable Row

03Neutral-Grip Seated Cable Row

2sets10-12repsRPE 102-3 minrest
Failure + LLPs (Extend set)
1-Arm 45° Cable Rear Delt Flye

041-Arm 45° Cable Rear Delt Flye

2sets10-12repsRPE 101-2 minrest
Myo-reps
Machine Shrug

05Machine Shrug

2sets10-12repsRPE 101-2 minrest
Failure
EZ-Bar Cable Curl

06EZ-Bar Cable Curl

2sets10-12repsRPE 101-2 minrest
Failure
Machine Preacher Curl

07Machine Preacher Curl

1sets12-15repsRPE 101-2 minrest
Myo-reps

Friday — Push (Hypertrophy Focus)

7 exercises
Barbell Bench Press

01Barbell Bench Press

3sets8-10repsRPE 103-5 minrest
Failure
Machine Shoulder Press

02Machine Shoulder Press

2sets8-10repsRPE 102-3 minrest
Failure
Bottom-Half DB Flye

03Bottom-Half DB Flye

2sets10-12repsRPE 101-2 minrest
Failure
High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets10-12repsRPE 101-2 minrest
Myo-reps
Overhead Cable Triceps Extension (Bar)

05Overhead Cable Triceps Extension (Bar)

2sets10-12repsRPE 101-2 minrest
Failure
Cable Triceps Kickback

06Cable Triceps Kickback

1sets12-15repsRPE 101-2 minrest
Myo-reps
Roman Chair Leg Raise

07Roman Chair Leg Raise

2sets10-20repsRPE 101-2 minrest
Failure

Saturday — Legs (Hypertrophy Focus)

7 exercises
Leg Press

01Leg Press

3sets8-10repsRPE 102-3 minrest
Failure
Seated Leg Curl

02Seated Leg Curl

2sets10-12repsRPE 101-2 minrest
Failure + LLPs (Extend set)
DB Bulgarian Split Squat

03DB Bulgarian Split Squat

2sets8-10repsRPE 102-3 minrest
Failure
Leg Extension

04Leg Extension

2sets10-12repsRPE 101-2 minrest
Myo-reps
Machine Hip Adduction

05Machine Hip Adduction

2sets10-12repsRPE 101-2 minrest
Failure
Machine Hip Abduction

06Machine Hip Abduction

2sets10-12repsRPE 101-2 minrest
Failure
Standing Calf Raise

07Standing Calf Raise

2sets10-12repsRPE 101-2 minrest
Static Stretch (30s)
Week 3Week 5