Julian 6x

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1				Advanced
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3	WORK 1:1 WITH ME		<<<<<
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9					Week 1: 7-10 Reps						Week 7-10 Reps						Week 3: 7-10 Reps					Week 4: 7-10 Reps					Deload Week: 4 Reps
10	Day One: Push Emphasis	Video	8 Rep Max Below	Sets	Weight:	RIR	Rep Results	Notes		Sets	Weight:	RIR	Rep Results	Notes		Sets:	Weight:	RIR	Rep Results	Notes	Sets:	Weight:	RIR	Rep Results	Notes	Sets:	Weight:	RIR	Rep Results	Notes

11	Smith Machine Overhead Press	→	175	2 Sets	140	3-4/Fail	10,11			2 Sets	145	2-3/Fail	11,10,7		barbell shoulder press	3 Sets	125	1-2/Fail	14,10,9		3 Sets	130	1-0/Fail	14,13,8		2 Sets	150	4
12	Hammer Strength Chest Press	→	75	2 Sets	60	3-4/Fail	12,10			3 Sets	60	2-3/Fail	13,10,8		Bench press	4 Sets	185	1-2/Fail	10,10,9,7		4 Sets	190	1-0/Fail	11,11,8,8		2 Sets	65	4
13	Machine Chest Flye	→	125	2 Sets	100	4-5/Fail	10,10			3 Sets	105	3-4/Fail	14,10,9		Db Flye	4 Sets	25	2-3/Fail	15,15,14,13		4 Sets	25	1-2/Fail	19,15,14,		2 Sets	105	4
14	Cable Bicep Curls	→	35	2 Sets	30	8-12Reps				2 Sets	30	8-12/Reps	17,12		Db curls	3 Sets	30	8-12/Reps	14,12,9		3 Sets	30	8-12/Reps	15,12,11		2 Sets	30	6
15	Tricep Push Down	→	55	2 Sets	40	8-12Reps				2 Sets	45	8-12/Reps	17,12		Db skull crusher	3 Sets	30	8-12/Reps	14,10,		3 Sets	50	8-12/Reps	19,15,12		2 Sets	45	6
16	Weighted Sit Up	→		2 Sets	0	8-12Reps				3	0	8-12/Reps	17,13,			3 Sets	0	8-12/Reps	15,12,9		3 Sets	0	8-12/Reps			2 Sets	0	6
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18	Day Two: Leg Emphasis	Video	8 Rep Max Below	Sets	Weight:	Reps in Reserve(RIR)	Rep Results	Notes		Sets	Weight:	Reps in Reserve(RIR)	Rep Results	Notes		Sets:	Weight:	Reps in Reserve(RIR)	Rep Results	Notes	Sets:	Weight:	Reps in Reserve(RIR)	Rep Results	Notes	Sets:	Weight:	Reps in Reserve(RIR)	Rep Results	Notes
19	Squat	→	370	2 Sets	295	3-4/Fail	10,10			2 Sets	305	2-3/Fail	10,9			3 Sets	315	1-2/Fail	11,9,8,6		3 Sets	325	1-0/Fail	11,9,7,8		2 Sets	315	4
20	Leg Press	→	475	2 Sets	380	3-4/Fail	10,7			3 Sets	390	2-3/Fail	10,	360	Barbell lunges	4 Sets	405	1-2/Fail	20,20,20,20		4 Sets	120	1-0/Fail	22,24,24,24		2 Sets	285	4
21	Good Mornings	→	185	2 Sets	150	4-5/Fail	10,8			3 Sets	155	3-4/Fail				4 Sets	155	2-3/Fail			4 Sets	160	1-2/Fail			2 Sets	155	4
22	Smith Machine Calves	→	145	2 Sets	115	8-12Reps	14,14			2 Sets	120	8-12/Reps				3 Sets	125	8-12/Reps			3 Sets	125	8-12/Reps			2 Sets	125	6
23	Cable Face Pulls	→	45	2 Sets	35	8-12Reps				3 Sets	35	8-12/Reps	24,17,15			4 Sets	40	8-12/Reps			4 Sets	40	8-12/Reps			2 Sets	40	6
24	Cable Side Raises	→	9	2 Sets	5	8-12Reps	8-12Reps	20,14	7.5	2 Sets	5	8-12/Reps	17,14,	7.5		3 Sets	10	8-12/Reps			3 Sets	10	8-12/Reps			2 Sets	10	6
25	Barbell Forearm Curl	→	65	2 Sets	45	8-12Reps				2 Sets	55	8-12/Reps				3 Sets	55	8-12/Reps			3 Sets	55	8-12/Reps			2 Sets	55	6
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27	Day Three: Pull Emphasis	Video	8 Rep Max Below	Sets	Weight:		Rep Results	Notes		Sets	Weight:		Rep Results	Notes		Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes
28	Hammer Strength Chest Supported	→	145	2 Sets	115	8-12Reps	10,10			3 Sets	115	8-12/Reps	12,12,10		Db chest sup row	4 Sets	60	8-12/Reps	15,14,12,11		4 Sets	65	8-12/Reps	16,14,13,14		2 Sets	125	6
29	Hammer Strength Chest Supported Downset	→	130	2 Sets	105	3-4/Fail				3 Sets	105	2-3/Fail	10,10,7		Barbell bodyweight rows	4 Sets	55	1-2/Fail	12,11,9,8		4 Sets	60	1-0/Fail	12,10,10,8		2 Sets	115	4
30	Parallel Pulldown	→	120	2 Sets	95	4-5/Fail				3 Sets	100	3-4/Fail	14,12,10			4 Sets	100	2-3/Fail	12,9,8,7		4 Sets	105	1-2/Fail	13,10,10,8		2 Sets	100	4
31	Machine preacher curl	→	75	2 Sets	60	8-12Reps				3 Sets	60	8-12/Reps	14,12,10		One arm Db preacher curl	4 Sets	25	8-12/Reps	11,9,9,8		4 Sets	65	8-12/Reps	12,10,9,9		2 Sets	65	6
32	Tricep Extension Machine	→	85	2 Sets	60	8-12Reps				2 sets	70	8-12/Reps	18,12		bodyweight tricep extension	3 Sets	70	8-12/Reps			3 Sets	75	8-12/Reps	15,12,10,8		2 Sets	70	6
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34	Day Four: Leg Emphasis	Video	8 Rep Max Below	Sets	Weight:		Rep Results	Notes		Sets	Weight:		Rep Results	Notes		Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes
35	Hip Thrust	→	230	2 Sets	185	3-4/Fail	12,10			3 Sets	190	2-3/Fail	12,11,11			3 Sets	185	1-2/Fail	13,12,11		3 Sets	200	1-0/FAIL	13,13,12		2 Sets	195	4
36	Sumo Squat	→	345	2 Sets	275	3-4/Fail	10,8			3 Sets	285	2-3/Fail	11,8,7			4 Sets	285	1-2/Fail	12,9,8,8		4 Sets	290	1-0/Fail	13,12,9,8		2 Sets	175	4
37	Barbell Bulgarian Lunge	→	115	2 Sets	90	4-5/Fail	12			2	95	3-4/Fail	12,10			4 Sets	100	2-3/Fail			5 Sets	100	1-2/Fail			2 Sets	100	4
38	Bent Over Raises	→	20	2 Sets	15	8-12/Reps	14,12			3	15	8-12/Reps	17,14,12,(10)12			3 Sets	15	8-12/Reps	24,17,15,		3 Sets	20	8-12/Reps	26,18,17		2 Sets	15	6
39	Upright Row	→	85	2 Sets	60	8-12/Reps	15,12			3	60	8-12/Reps	17,15,			3 Sets	70	8-12/Reps			3 Sets	75	8-12/Reps			2 Sets	70	6
40	Dumbbell Forearm Curl	→	40	2 Sets	30	8-12/Reps				2 Sets	35	8-12/Reps				3 Sets	35	8-12/Reps			3 Sets	35	8-12/Reps			2 Sets	35	6
41							Smith calves			3	135		20,15,14
42							Abs bench crunches			3			14,12,10
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44	Day Five: Push Emphasis	Video	8 Rep Max Below	Sets	Weight:		Rep Results	Notes		Sets	Weight:		Rep Results	Notes		Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes
45	Incline Bench Press	→	230	2 Sets	185	3-4/Fail	10,9,7			3 Sets	190	2-3/Fail	10,8,6			3 Sets	195	1-2/Fail	9,8,7		3 Sets	200	1-0/Fail	8,8,6		2 Sets	195	4
46	Incline Bench Press Downset	→	205	2 Sets	165	3-4/Fail	9,7,6			3 Sets	170	2-3/Fail	9,7,6			4 Sets	175	1-2/Fail	9,8,6,6		4 Sets	180	1-0/Fail	10,8,6,6-(155)8,135(13)		2 Sets	175	4
47	Dips	→		2 Sets	0	4-5/Fail				3 Sets	0	3-4/Fail	13,9,8			4 Sets	0	2-3/Fail	13,11,9,8		5 Sets	0	1-2/Fail	14,11,12,9,7,12		2 Sets	0	4
48	Skull Crusher	→	80	2 Sets	55	8-12Reps	15,15			2 Sets	65	8-12/Reps	12,9			3 Sets	70	8-12/Reps	14,9,9		3 Sets	70	8-12/Reps	14,12,11,11,11		2 Sets	70	6
49	Spider curl	→	45	2 Sets	30	8-12Reps	14,10			2 Sets	30	8-12/Reps	12,10			3 Sets	40	8-12/Reps	10,9,8		3 Sets	40	8-12/Reps	10,9,8		2 Sets	40	6
50	Leg Raises	→		2 Sets	0	8-12Reps				2 Sets	0	8-12/Reps	16,13			3 Sets	0	8-12/Reps			3 Sets	0	8-12/Reps			2 Sets	0	6
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52	Day Six: Pull Emphasis	Video	8 Rep Max Below	Sets	Weight:		Rep Results	Notes		Sets	Weight:		Rep Results	Notes		Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes	Sets:	Weight:		Rep Results	Notes
53	Pull Ups	→		2 Sets	0	3-4/Fail	12,10			3 Sets	0	2-3/Fail	12,9,7			3 Sets	0	1-2/Fail	12,10,8,8		3 Sets	0	1-0/Fail	13,9,8,8		2 Sets	0	4
54	Normal Pulldown	→	125	2 Sets	100	3-4/Fail	14,13			3 Sets	0	2-3/Fail	16,14		Underhand pull up	4 Sets	0	1-2/Fail	9,7,7		4 Sets	0	1-0/Fail	11,9,8,8		2 Sets	0	4
55	Hammer Strength Horizontal	→	110	2 Sets	90	4-5/Fail	12,10			3 Sets	90	3-4/Fail	12,10,9		Db chest supported row	4 Sets	60	2-3/Fail	16,15,14,13		5 Sets	95	1-2/Fail	18,17,16,		2 Sets	95	4
56	Bicep Machine	→	20	2 Sets	15	8-12Reps	16,14			2 Sets	15	8-12/Reps	15,12			3 Sets	30	8-12/Reps	15,14,12,10		3 Sets	20	8-12/Reps	13,12		2 Sets	15	6
57	Overhead tricep extension	→	55	2 Sets	40	8-12Reps	13,12			2 Sets	45	8-12/Reps	19,14			3 Sets	65	8-12/Reps	16,15,14		3 Sets	50	8-12/Reps			2 Sets	45	6
58	Lateral raises															3	20		25,
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