Cycle 3/Week 1

Close Grip Bench Press
5(135-185-205-225)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155) 5(165)

Weighted Dip 
5(0-25-45) 1(90) 5(115)

Dumbbell Lateral Raise 
8(20-20-20)

Skull Crusher
8(65-85-105-135) 

Russian Twist 
20(25-25)

 Cycle 3/Week 1

Back Squat 
5(135-185-225) 1(275-315-365) 5(385)

Walk Out 
1(515)

Pause Squat 02 in bottom)
3(225)

Reverse Hyper 
20(230-230)

2 rounds:
4 Nordic Curl + 8 Manual Hamstring Curl

3 rounds:
:20 Weighted Plank Hold (90)

 Cycle 3/Week 1

Bench Press
8(135) 5(185) 3(225) 1(245-265) 8(285)

Sling Shot Bench Press
5(350)

Alt Arm Dumbbell Curl 
8(40-45-50-55)

Hammer Strength Incline Press
10(140) 8(180) 6(230) 4(270) 

EZ Bar Curl
8-10-12-15 (50) 
(constant load. short rest) 

Incline Sit-up 
3x10 (0) 

 Cycle 2/Week 4 (deload)

Deadlift 
5(135-225-315) 1(365-405)

Bent Barbell Row 
8(135-135) 

Hammer Strength Front Pulldown 
8(90-90)

Back Extension
2x12 (0)

Side Hold
2x:15 (0)

 Cycle 2/Week 4 (deload)

Close Grip Bench Press 
5(135-185-205)

Bradford Press
8(95-95)

Dip 
8(0-0)

Skull Crusher 
8(80-80)

Russian Twist
15(0-0)

 Cycle 2/Week 4 (deload)

Back Squat
5(185-225-275) 1(315-365)

Walk Out 
1(495) 

Nordic Curl 
2x4 (0)

Plank Hold 
2x 1:00 (0) 

 Cycle 2/Week 4 (deload)

Bench Press
8(135) 5(185) 3(225) 1(245-265) 8(285)

Dumbbell Fly 
8(45-45)

Hammer Strength Incline Press
8(180-180)

EZ Bar Curl 
10(65-65-65)

Incline Sit-up 
2x8 (0) 

 Cycle 2/Week 3

Deadlift
5(185-225-275) 1(315) 5(385)

Rack Pull
5(455)

Bent Barbell Row
8(135-185-225)

Weighted Chin-up 
3(0-10-20-30-40-50-60-70-80)

3 rounds:
10 Ring Row 
20 Band Pull Apart

Hammer Strength Gripper 
20(205-205) 30(160) 40(115)

Weighted Back Extension 
12(25-25)

AB Wheel 
2x12

 Cycle 2/week 3

Reverse Grip Bench Press
8(135-185-205) 1(225-245) 8(265) 

Pendulum Shoulder Press
8(90-180-270) 6(360)

Weighted Dip 
8(0-25-45) 1(90) 8(135) 

3 rounds:
8 EZ Bar Front Raise (65) 
8 EZ Bar Upright Row (65)

Overhead Triceps Extension 
8(65-85-105-155)

Spreader Bar Triceps Pushdown
10(80-80-80)

Band Triceps Extension 
100 (red) 

 Cycle 2/Week 3

Back Squat 
5(185-225-275) 1(315) 5(365) 

Walk Out 
1(495)

Cybex Squat Press
8(450-540-630)

Reverse Hyper
20(230-230)

Manual Hamstring Curl 
2x12

Weighted Plank Hold 
2x :30 (90) 

Bench Press
5(240-280-320-300-290)

Sling Shot Bench Press
5(330-330)

Dumbbelll Fly 
8(30-40-50-70)

Neutral Grip Dumbbell Bench Press
8(80-90-100)

Barbell Curl
8(65-85-105-135)

Cross Body Hammer Curl 
8(40-50-60)

Barbell Sit-up 
8(95-95)

 Cycle 2/Week 2

Deadlift 
5(135-225-275) 1(315) 5(365)

Rack Pull (BK) 
5(405-405)

Bent Barbell Row 
8(135-185-225)

Weighted Chin-up 
3(0-10-20-30-40-50-60-70)

3 rounds:
10 Ring Row 
20 Band Pull Apart 

Hammer Strength Gripper
20(180-180) 40(90) 

Weighted Back Extension 
12(25-25)

AB Wheel 
2x12

 Cycle 2/Week 2

Reverse Grip Bench Press
8(135-185-205) 1(225) 8(245) 

Pendulum Shoulder Press
8(140-180-230-270-320)

Weighted Dip 
8(0-25-45) 1(90) 8(115) 

3 rounds: 
8 Tempo EZ Bar Front Raise (:04 ecc) (60) 
8 Tempo EZ Bar Upright Row (:04 ecc) (60) 

Overhead Triceps Extension 
8(70-90-110-140)

Spreader Bar Triceps Pushdown 
10(80-80-80)

Leg Lift
2x20 (0)

 Cycle 2/Week 2

Back Squat 
5(185-225-275) 1(315) 5(350)

Walk Out 
1(495) 

Cybex Squat Press
8(450-540-630)

Reverse Hyper 
20(205-205)

Manual Hamstring Curl
2x12

Single-Leg Standing Calf Raise 
2x20 (0) 

Weighted Plank Hold 
2x :30 (70) 

 Cycle 2/Week 2

Bench Press
5(240-270-310-290-280)

Sling Shot Bench Press
5(320-320)

Dumbbell Fly 
8(30-40-50-65)

Neutral Grip Dumbbell Bench Press
8(70-80-90)

Barbell Curl 
8(65-85-105-125)

Cross Body Hammer Curl 
8(40-45-55)

Barbell Sit-up 
8(85-85)

 Cycle 2/Week 1

Deadlift 
5(135-225-275-345)

Rack Pull (BK)
5(365-365)

Bent Barbell Row 
8(135-185-225)

Weighted Chin-up 
3(0-10-20-30-40-50-60)

3 rounds:
10 Ring Row 
20 Band Pull Apart

Hammer Strength Gripper 
20(160-160)

Weighted Back Extension 
12(25-25)

AB Wheel 
2x12 (0)

 Cycle 2/Week 1

Reverse Grip Bench Press
8(135-185-205-225)

Pendulum Shoulder Press 
8(140-180-230-270)

Weighted Dip 
8(0-25-45-90)

3 rounds:
8 Tempo EZ Bar Front Raise (:04 etc) (50)
8 Tempo EZ Bar Upright Row (:04 ecc) (50)

Overhead Triceps Extension 
8(70-90-110-130)

Spreader Bar Triceps Pushdown 
10(80-80-80)

Band Triceps Extension 
100 (red) 

Leg Lever
2x25 (0)