Cycle 4/Week 2 (peaking) 

Deadlift 
8(135) 3(225) 1(275-315-365-405-455) 3(365) 

Hammer Strength Row 
8(180-270-360) 

Neutral Grip Pulldown 
8(120-140-160-180) 

Cable Seated Row 
3x15 (120) 

Dumbbell Rear Delt Fly 
3x15 (15) 

Nautilus Ab
2x20 (200) 

 Cycle 4/Week 2 (peaking) 

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

Hammer Strength Shoulder Press
8(90-140-180) 

Weighted Dip 
5(0-25-45-70-70)

EZ Bar Overhead Triceps Extension
4x8 (85) 

3 rounds: 
12 Plate Raise (45) 
12 Polaris triceps Pushdown (90) 

 Cycle 4/Week 2 (peaking) 

Squat 
8(135) 3(225) 1(275-315-365-405-455) 3(405)

Walkout (:10 hold)
1(585)

Reverse Hyper
2x20 (270) 

Weighted Plank Hold 
2x :20(90) 

 Cycle 4/Week 2 (peaking) 

Bench Press
8(135) 5(185) 3(225) 1(245-275) 5(315) 

Pause Bench Press
1(335-315) 

Sling Shot Bench Press 
1(365-385-405) 

Dumbbell Bent Row 
8(80) 2x6(150) 

EZ Bar Biceps Curl 
4x8 (85) 

Face Pull 
3x15 (90) 

 Cycle 4/week 1 (peaking)

Deadlift 
8(135) 3(225) 1(315-365-405-455) 5(515) 

Hammer Strength Seated Row 
8(180-270-360) 

Neutral Grip Pulldown 
8(120-140-160-180) 

Face Pull 
3x15 (90) 

Nautilus Ab
2x20 (200) 

 Cycle 4/Week 1 (peaking) 

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

Hammer Strength Shoulder Press
8(90-140-180) 

Weighted Dip 
5(0-25-45-70-70-70)

EZ Bar Overhead Triceps Extension
4x8 (85) 

3 rounds: 
12 Plate Raise (45) 
12 Polaris Triceps Pushdown (100) 

 Cycle 4/Week 1 (peaking) 

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

Walkout (:10 hold) 
1(545) 

 Cycle 4/Week 1 (peaking) 

Bench Press
8(135) 5(185) 3(225) 1(245) 8(275) 

Pause Bench Press
1(315) 

Sling Shot Bench Press
1(345-365-385) 

Dumbbell Bent Row 
10(80) 8(120) 12(100) 

EZ Bar Biceps Curl
4x8 (85) 

Dumbbell Rear Delt Fly 
3x15 (15) 

 Saturday 6/17/23

SLEDS
5 rounds: 
20m Sled Push Shuttle 135/90
(alternate shuttles with a partner) 

80m Sled Pull Shuttle 135/90
80m Farmer Walk 70/44

4 rounds: 
40m Sled Push Shuttle 135/90
(alternate shuttles with a partner) 

80m Sled Pull Shuttle 135/90 
80m Farmer Walk 70/44

3 rounds: 
60m Sled Push Shuttle 135/90
(alternate shuttles with a partner) 

Cycle 3/Week 4 (deload)

Romanian Deadlift 
8(95-135)

Hammer Strength Seated Row
8(180-230-270)

Neutral Grip Pulldown 
8(120-140-160) 

Face Pull 
3x15 (75) 

Nautilus Ab 
2x20 (100)

 Sat, 6/10/23

3 rounds:
80m Backwards Drag Shuttle(90)
80m Sled Pull Shuttle 
80m Sled Push Shuttle 
80m Famers Walk (70) 
(alternate shuttles with a partner) 

 Cycle 3/Week 4 (deload)

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

Hammer Strength Shoulder Press
8(90-140-180) 

Dip 
4x8 (0)

Overhead Triceps Extension
8(85-85-85)

3 rounds:
12 Plate Raise (25) 
12 Polaris Triceps Pushdown (80) 

 Cycle 3/Week 4 (deload) 

Bench Press
8(135) 5(185) 3(225-245-275) 

Sling Shot Bench Press
1(315-315) 

DB Bent Row 
10(60) 8(100) 12(80) 

EZ Bar Biceps Curl 
4x8 (85) 

Nautilus Rear Delt Fly 
3x15 (40) 

 Cycle 3/Week 3

Deadlift 
8(135) 3(225) 1(275-315-365-405-455-495) 5(455) 

Bent Barbell Row 
8(135-185-225-275)

Nautilus XPLoad Pulldown 
12(140) 10(180) 8(230) 6(360) 

DB Bent Row
6(60-80-150) 

Face Pull
4x15 (75) 

 Cycle 3/Week 3

Seated Barbell Shoulder Press
8(95) 5(115-135) 1(185-205-225) 5(205)

Weighted Dip 
8(0-45-90) 1(115) 8(135) 

Skull Crusher
8(85-105-125-155) 

Iacarian Standing Lateral Raises
4x12 (40) 

Icarian Overhead Triceps extension 
4x12 (60) 

Rope Triceps Pushdown 
15(105-90-60)

 Cycle 3/Week 3

Pause Squat
1(225-275-315-365-405) 

Walkout (:10 hold) 
1(545)

Split Squat 
8(95-135-185-225) 

Good Morning 
8(95-135-185) 

 Cycle 3/Week 3

Bench Press
5(135-185-225-245) 1(275) 5(315) 

Pause Bench Press
1(295)

Sling Shot 
2x2 (365)

Nautilus Pullover 
5(100-150-200-250)

Cross Body Hammer Curl
8(35-40-45-60)

Polaris Triceps Pushdown
8(90-110-130-150) 

Band Pull Apart
3x30

 Cycle 3/Week 2

4 rounds: 
40m Sled Backwards Drag (90) 
80m Sled Pull Shuttle
40m Sled Push 
(alternate rounds with a partner) 

Finisher
200m Farmers Walk (53)

 Cycle 3/Week 2

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

Bent Barbell Row 
5(135-185-225-275)

XPLoad Pulldown 
12(140) 10(180) 8(230) 6(320)

DB Bent Row
10(60) 8(80) 6(120) 

Face Pull
4x15 (M)

2 rounds:
20 Reverse Hyper (410)
20 Nautilus Ab (180)

 Cycle 3/Week 2

Seated Barbell Shoulder Press 
5(95-115-135-155-185)

Weighted Dip 
5(0-45-90) 1(115) 5(135)

Skull Crusher 
8(85-105-125-145)

4 rounds: 
12 Standing Lateral Raise (40) 
12 Cable Overhead Triceps Extension (70) 

Polaris Triceps Pushdown
3x12 (80)