Cycle 2/Week 4 (deload)

Back Squat 
8(135) 5(185-225-275) 

Dynabody Super Squat 
2x8 (270) 

Flex Leg Extension 
2x12 (120) 

Magnum Perfect Squat Calf Raise 
2x20 (0) 

Nautilus Ab 
20(100) 

 Cycle 2/Week 4 (deload)

Barbell Incline Press
5(95-115-135-155-175)

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

Floor Dumbbell Fly 
3x8 (45) 

Pull-up 
1x20 

Nautilus Plate Load Pullover 
2x12 (75) 

2 rounds: 
12 EZ Bar Biceps Curl (65) 
30 Gripper (45) 

 Cycle 2/Week 3

Single-Arm Hammer Strength Row 
8(90-180-270-360-450)

Deadlift 
8(225-275-315-365-405)

Pendulum Hip Press
15(270-360-450)

Barbell Back Extension 
2x12 (45)

Ab Wheel 
2x15

 Cycle 2/Week 3

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

Dumbbell Fly 
3x12 (55) 

Dip (body weight) 
8x8 (rest :10)

Dumbbell Lateral Raise 
1x Run the Rack 
6(15-20-25-30-35-30-25-20-15)

Dumbbell Lying Triceps Extension 
6(20-25-30-35-40-35-30-25-20)

Icarian Standing Lateral Raise 
3x15 (25) 

Icarian Overhead Triceps Extension
3x15 (50) 

 Cycle 2/Week 3

Back Squat (No Belt) 
8(225-275-315-365-405) (missed last rep)

Magnum Perfect Squat 
20(180) 

 Cycle 2/Week 3

Barbell Incline Bench Press
8(135-155-185-225)

Weighted Dip 
8(0-25-45-70-115) 

Spoto Press
3x8 (185) 

Pull-up (McGill Protocol)
30 sets of 1 
(rest :10) 

Cross Bench Pullover
3x12 (80) 

Barbell Curl
8(65-85-105-135) 

Incline Dumbbell Curl 
3x12 (25) 

100 Band Pull Apart 

100 Band triceps Pushdown 

 Cycle 2/Week 2

Single-Arm Hammer Strength Row
8(90-180-270-410)

Deadlift 
8(135-225-275-315-365-365)

Pendulum Hip Press
12(270-360-450)

Barbell Back Extension 45º
2x12 (45) 

Ab Wheel 
2x15 

 Cycle 2/Week 2

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

Dumbbell Fly 
4x12 (50) 

Dip (bodyweight)
8x8
(rest :10-:20)

Dumbbell Lateral Raise 
1x Run The Rack 
6(15-20-25-30-35-30-25-20-15)

Lying Dumbbell Triceps Extension 
1x Run The Rack 
6(20-25-30-35-40-30-25-20)

Icarian Standing Lateral Raise 
15 (25-30) 

Icarian Overhead Triceps Extension 
2x15 (60) 

 Tuesday 10/17/23

Cycle 2/Week 1

Back Squat 
8(135-225-275-315-365-365)

Magnum Perfect Squat 
2x10 (180) 

Standing Calf Raise 
5x20 (0) 

Plank Hold 
2x 1:00 

 Cycle 2/Week 2

Barbell Incline Press
8(135-155-185-215)

Weighted Dip 
8(0-25-45-70-90)

Spoto Press
3x8 (185) 

Pull-up (McGill Protocol)
24 sets of 1
(rest :10 between sets) 

Cross Bench Pullover 
3x12 (70) 

Barbell Curl 
8(65-85-105-125) 

Incline Dumbbell Curl 
3x12 (27.5)

100 Band Pull Apart 
100 Band Triceps Pushdown

 Cycle 2/Week 1

Single-Arm Hammer Strength Row
8(90-180-270-360)

Deadlift (no belt) 
8(225-275-315-315-315)

Pendulum Hip Press
3x12 (270) 

Barbell Back Extension (45º)
3x10 (45)

Ab Wheel
3x15 

 Cycle 2/Week 1

Reverse Grip Bench Press
3x8 (205) 

Dumbbell Fly 
4x12 (45) 

Dip (bodyweight) 
8x8
(rest :10 between sets) 

Dumbbell Lateral Raise 
2x Run the Rack 
6(15-20-25-30-35-30-25-20-15) (54 reps) 
6(10-15-20-25-30-25-20-15-10) (54 reps)

Dumbbell Lateral Raise
2x Run the Rack
6(15-20-25-30-35-30-25-20-15) (54 reps) 
6(15-20-25-30-35-30-25-20-15) (54 reps) 

 Cycle 2/Week 1

Back Squat 
8(225-275-315-315-315)

Magnum Perfect Squat 
2x8 (180)

Standing Calf Raise 
5x20 (0) 

Plank Hold
2x 1:00

 Cycle 2/Week 1 

Incline Bench Press
8(135-155-185-205) 

Weighted Dip 
8(0-25-45-70)

Spoto Press
3x8 (185) 

Pull-up 
18 sets of 1
(rest :10)

Cross Bench Dumbbell Pullover 
3x12 (60) 

Barbell Curl 
8(65-85-105-115)

Incline Dumbbell Curl 
3x12 (25) 

100 Band Pull Apart 
100 Band Triceps Pushdown 

 Deload

Single-Arm Hammer Strength Row
8(90-180-270-320)

Deadlift
3x8 (225)

Pendulum Hip Press
3x12 (270) 

Back Extension 
2x15 (0) 

Ab Wheel 
2x15 

 Deload

Reverse Grip Bench Press
3x8 (185) 

Dumbbell Fly
2x12 (35) 

Dip (body weight)
8x8 
(rest :10) 

Dumbbell Lateral Raise 
Run the Rack 6(10-25-20-25-30-25-20-15-10)
(no rest) 

Lying Triceps Extension 
Run the Rack 6(15-20-25-30-35-30-25-20-15)
(no rest) 

 Deload

Back Squat 
3x8 (225)

Magnum Perfect Squat 
8(180-230)

Standing Calf Raise 
5x20 

Plank Hold 
2x 1:00

 Deload

Barbell Incline Press
3x8 (135) 

Weighted Dip
3x8 (25) 

Spoto Press
2x8 (185) 

Pull-up 
12 sets of 1 (0) 
(rest :10) 

Cross Bench Dumbbell Pullover 
2x12 (50) 

Barbell Curl 
2x8 (65) 

Incline Dumbbell Curl
2x12 (25) 

50 Band Pull Apart
50 Band Triceps Pushdown