Cycle 3/Week 2 (peaking)

Back Squat 
8(135) 3(225) 1(315-365-405-455-515)

Walkout (:10 hold) 
1(585) 

Reverse Hyper 
2x20 (360) 

Weighted Plank Hold 
2x :20 (135) 

 Cycle 3/Week 2 (peaking) 

Bench Press
8(135) 3(185) 1(225-245-265-285-305) 3(325)

Pause Bench Press
1(305-325-345)

Sling Shot Bench Press
1(375-405) 

Hammer Strength Low Row 
10(90) 8(180) 6(270) 4(360) 

Face Pull 
3x15 (90) 

 Cycle 3/Week 1 (peaking)

Deadlift 
8(135) 3(225) 1(315-365-405-455-495-545-585) 

Bent Barbell Row 
10(135) 8(185) 6(225) 4(315) 

Hammer Strength Front Pulldown 
10(90) 8(140) 6(180) 4(230) 

Dumbbell Rear Delt Fly
3x15 (15) 

Incline Sit-up
2x20 

 Cycle 3/Week 1 (peaking)

Close Grip Bench Press
8(135) 3(185-205-225-225-225) 

Weighted Dip 
5(0-25-45-70-90) 

Overhead Triceps Extension 
8(85-105-125-145)

4 rounds:
12 Plate Raise (45) 
12 Triceps Pushdown (90) 

 Cycle 3/Week 1 (peaking) 

Back Squat 
8(135) 5(225) 3(315) 1(365-405-455-495)

Walkout 
1(545)

Reverse Hyper
2x20 (360) 

Weighted Plank Hold 
2x :20 (90) 

 Cycle 3/Week 1 (peaking) 

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 3(305) 

Pause Bench Press
1(285-305-325) 

Sling Shot Bench Press
1(335-355-375) 

Hammer Strength Low Row
8(90-180-270-360) 

Dumbbell Rear Delt Fly 
3x15 (15) 

 Cycle 2/Week 4 (deload) 

Deadlift 
8(135) 5(225) 3(315) 1(365-405-455-495)

Bent Barbell Row 
8(135-185-225) 

Cable High Row 
3x12 (210)

Face Pull 
3x15 (90)

Incline Sit-up 
2x19 (0) 

 Cycle 2/Week 4 (deload) 

Close Grip Bench Press
8(135) 5(185) 3(205-225) 

Dip 
3x8 (0) 

Overhead Triceps Extension 
3x12 (85) 

3 rounds: 
15 Plate Raise (25) 
15 Rope Triceps Pushdown (75) 

 Cycle 2/Week 4 (deload) 

Back Squat 
8(135) 5(225) 3(315) 1(365)

Walkout (:10 hold) 
1(495) 

Reverse Hyper 
2x20 (270) 

Weighted Plank Hold 
2x :30 (45) 

 Cycle 2/Week 4 (deload)

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

Pause Bench Press
1(225-245-265)

Sling Shot Bench Press
1(315-315) 

Cable Seated Row 
3x12 (120)

Face Pull
3x12 (90) 

 Cycle 2/Week 3

Deadlift 
8(135) 5(225) 3(315) 1(365-405-455) 7(500) 

Bent Barbell Row
6(135-185-225-315)

Neutral Grip Pulldown 
8(160-180-220) 

Reverse Hyper 
4x10 (450) 

Incline Sit-up 
2x18 

Cycle 2/Week 3

Seated Barbell Shoulder Press
8(95-15-135) 1(115-185-225) 8(185) 

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

Skull Crusher 
8(85-105-125-175) 

4 rounds:
12 Plate Raise (45) 
12 Rope Triceps Pushdown (90) 

 Cycle 2/Week 3

Pause Squat 
2(225-275) 1(315-365) 2(405) 

Walkout (:10 hold) 
1(545) 

SSB Split Squat (quad)
4(115-155-205-265) 

SSB Split Squat (hip)
4(155-205-265) 

Good Morning 
4(155-205-265) 

Cycle 2/Week 3

 Monday 1/6/23
Jacksonville, FL 

Bench Press
5(225-265-305-285-245) 

Pause Bench Press
1(265-285-305) 

Sling Shot Bench Press
1(335-355-375)

3 rounds:
15 Face Pull (55) 
15 Triceps Pushdown (55) 

 Cycle 2/Week 2

Deadlift
5(135-225-315) 1(365) 3x1(405) 1(455) 1(495) 

Rack Pull 
3x3(365) 

Bent Barbell Row 
6(135-185-225-315)

Neutral Grip Pulldown 
8(160-180-210) 

Reverse Hyper 
3x15 (410)

Incline Sit-up 
2x17

 Cycle 2/week 2

Seated Barbell Shoulder Press
8(95-115-135) 1(155-185) 8(205) 

Weighted Dip
8(0-25-45) 1(90) 8(115) 

Skull Crusher
8(85-105-125-165)

4 rounds: 
12 Plate Raise (45)
12 Rope Triceps Pushdown (90)