ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBLBMBNBOBPBQBRBSBTBUBVBWBXBYBZCACBCCCDCECFCGCHCICJCKCLCMCNCOCPCQCRCSCTCUCV
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Coach InstructionsCoach InstructionsCoach InstructionsCoach InstructionsCoach InstructionsCoach InstructionsCoach Instructions
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This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.This is the introduction of your training program. You are on the upper/lower body split. Click on the exercise to see the video of the exercise technique. Swipe left to see more weeks of training. Fill out the first week and then paste it to week 2. Try to improve either the reps or weight (or both). Notice that every exercise has at least one substitution option in case your gym doesn't have the equipment for the main exercise or if the machine is occupied.
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All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.All exercises are kept the same for phase throughout the whole eight weeks. If you change your exercises from session to session, you never learn and become neurologically efficient to overload the exercise. You end up cycling through different motor unit patterns and never give a repeated stimulus to grow. Sticking to the same exercises will ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.
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Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.Volume (sets/muscle group/week) is on the lower side. Why? Because of the 'junk volume.' Junk volume refers to those parts of your training that consume time and energy but don't contribute much to muscle or strength gain. Extra sets can feel satisfyingly exhausting but don't really push your muscles to grow. There's a limit to how much you can recover from and how much muscle protein synthesis you can drive in a week or single session. This is why your focus is to learn to take sets close to actual failure (0-3 reps in reserve/RIR). You'd be surprised at the gains you can make by doing less but doing it better.
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I recommend taking first weeks few weeks easy in terms of intensity, as you'll be learning the form of some of the exercises. Start training closer to failure once you nail the form for the exercises. So, as the RIR (reps in reserve) shows, you'll be training further from failure during the first couple of weeks to minimize muscle soreness (3-4RIR). Especially on exercises that emphasize the lengthened portion of the range-of-motion. I recommend taking first weeks few weeks easy in terms of intensity, as you'll be learning the form of some of the exercises. Start training closer to failure once you nail the form for the exercises. So, as the RIR (reps in reserve) shows, you'll be training further from failure during the first couple of weeks to minimize muscle soreness (3-4RIR). Especially on exercises that emphasize the lengthened portion of the range-of-motion. I recommend taking first weeks few weeks easy in terms of intensity, as you'll be learning the form of some of the exercises. Start training closer to failure once you nail the form for the exercises. So, as the RIR (reps in reserve) shows, you'll be training further from failure during the first couple of weeks to minimize muscle soreness (3-4RIR). Especially on exercises that emphasize the lengthened portion of the range-of-motion. There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).
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Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).
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There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).There's no need to use supersets if you don't want to. It's just a tool to complete a workout a little quicker. But in no way, shape, or form it's necessary. It's totally up to you. In fact, if you're not short on time, I'd recommend going with traditional straight-set training (doing all sets for an exercise & then moving to the next exercise).
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Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).Once you're through all eight weeks, you can either a) repeat the program from week 1 with the goal of increasing reps and/or weight or, b) swap primary exercises for the substitution option 1 or 2. It's up to you. However, I'd recommend against changing exercises too often (such as every four weeks) because of the reason I mentioned above (point #2). This program should last you for many months (especially if you swap primary for substition exercises at some point).
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Week 1ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 2ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 3ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 4ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 5ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 6ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 7ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)
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Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3
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Upper Body Workout ASeated single-arm lat pulldown2-348-103-4Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-103Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-102-3Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-102-3Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-102-3Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-102-3Neutral grip pulldown Chin upUpper Body Workout ASeated single-arm lat pulldown2-348-102-3
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Chest supported machine wide row (A1)038-103-4Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-103Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-102-3Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-102-3Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-102-3Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-102-3Machine upper back pulldownCable rear delt rowChest supported machine wide row (A1)038-102-3
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Flat bench DB press (A2)048-103-4Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-103Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-102-3Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-102-3Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-102-3Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-102-3Seated machine chest pressLying machine chest pressFlat bench DB press (A2)048-102-3
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Suggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest Days
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Week 1ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 2ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 3ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 4ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 5ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 6ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 7ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)
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Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3
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Lower Body Workout AQuad bias leg press2-338-103-4Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-103Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-102-3Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-102-3Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-102-3Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-102-3Heel elevated DB squatMachine hack squatLower Body Workout AQuad bias leg press2-338-102-3
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Leg extension038-103-4Reverse Nordic curlAssisted sissy squatLeg extension038-103Reverse Nordic curlAssisted sissy squatLeg extension038-102-3Reverse Nordic curlAssisted sissy squatLeg extension038-102-3Reverse Nordic curlAssisted sissy squatLeg extension038-102-3Reverse Nordic curlAssisted sissy squatLeg extension038-102-3Reverse Nordic curlAssisted sissy squatLeg extension038-102-3
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45° hyper-extensions238-103-4Elevated B-stance RDLRDL45° hyper-extensions238-103Elevated B-stance RDLRDL45° hyper-extensions238-102-3Elevated B-stance RDLRDL45° hyper-extensions238-102-3Elevated B-stance RDLRDL45° hyper-extensions238-102-3Elevated B-stance RDLRDL45° hyper-extensions238-102-3Elevated B-stance RDLRDL45° hyper-extensions238-102-3
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Suggested 1 Rest DaySuggested 1 Rest DaySuggested 1 Rest DaySuggested 1 Rest DaySuggested 1 Rest DaySuggested 1 Rest DaySuggested 1 Rest Day
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Week 1ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 2ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 3ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 4ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 5ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 6ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 7ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)
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Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3
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Upper Body Workout BSeated single arm cable row (lat-focused)2-348-103-4Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-103Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-102-3Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-102-3Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-102-3Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-102-3Lat biased horizontal cable rowOne arm DB rowUpper Body Workout BSeated single arm cable row (lat-focused)2-348-102-3
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Upper back-focused pulldown (A1)038-103-4Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-103Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-102-3Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-102-3Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-102-3Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-102-3Pull-upMachine-assisted pull-upUpper back-focused pulldown (A1)038-102-3
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Incline bench DB press (A2)048-103-4Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-103Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-102-3Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-102-3Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-102-3Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-102-3Incline machine chest pressSmith machine incline pressIncline bench DB press (A2)048-102-3
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Suggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest DaysSuggested 0 Rest Days
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Week 1ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 2ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 3ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 4ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 5ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 6ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)Substitution
Option 1		Substitution
Option 2		NotesWeek 7ExerciseWarm-up SetsWorking SetsRepsRIRTracking (Weight Used/Reps Achieved)
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Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3Set 4Set 1Set 2Set 3
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Lower Body Workout BHeel elevated DB squat2-338-103-4Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-103Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-102-3Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-102-3Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-102-3Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-102-3Machine hack squatSissy leg pressLower Body Workout BHeel elevated DB squat2-338-102-3
80
81
Reverse Nordic curl (A1)038-103-4Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-103Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-102-3Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-102-3Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-102-3Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-102-3Single-leg leg extensionAssisted sissy squatReverse Nordic curl (A1)038-102-3
82
83
Lying leg curl (A2)2310-123-4Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-123Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-122-3Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-122-3Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-122-3Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-122-3Lying leg curlSingle-leg standing machine leg curlLying leg curl (A2)2310-122-3
84
85
Not shown0312-153-4Not shownNot shownNot shown0312-153Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3
86
87
Not shown0312-153-4Not shownNot shownNot shown0312-153Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3Not shownNot shownNot shown0312-152-3
88
89
Not shown0310-123-4Not shownNot shownNot shown0310-123Not shownNot shownNot shown0310-122-3Not shownNot shownNot shown0310-122-3Not shownNot shownNot shown0310-122-3Not shownNot shownNot shown0310-122-3Not shownNot shownNot shown0310-122-3
90
91
Suggested 2 Rest DaysSuggested 2 Rest DaysSuggested 2 Rest DaysSuggested 2 Rest DaysSuggested 2 Rest DaysSuggested 2 Rest DaysSuggested 2 Rest Days
92
93
94
95
96
97
98
99
100