Week 1 Peaking Cycle (ATP Open) 
11 Weeks Out: Lower Body 

Back Squat 
6 sets of 2 (365) 

4-Way Neck 
3x15 (50) 

Nautilus Ab 
8x8 (160) 

Week 1 Peaking Cycle: Upper Body 
(11 weeks out)

Bench Press 
8 sets of 6 (185) 

Overhead Press 
8 sets of 6 (115) 

Nautilus Pullover 
6 sets of 8 (100) 

Barbell Curl 
6 sets of 8 (65) 

Wrist Roller (extension)
3x2 (45) 

Transition Cycle
Week 4: Upper Body 

Nautilus Multi-Triceps 
12(100) 12(90) 12(80) 12(70) 

Triceps Kickback 
3x15 (70) 

Close Grip Triceps Pushdown 
3x15 (105) 

Leaning Triceps Press 
50 Reps (15-12-10-8-5) 

15 Barbell Shrug (225) 
15 4-Way Neck (50) 
15 Barbell Shrug (225) 
15 4-Way Neck (50) 
15 Barbell Shrug (225) 
15 4-Way Neck (50) 
15 Barbell Shrug (225) 

Nautilus Ab
5x20 (150) 

Transition Cycle
Week 4: Lower Body 

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 1(455) 
20(365) 

Transition Cycle 
Week 4: Upper Body 

Bench Press
5(185) 5(225) 5(265) 5(245) 5(205)

5 rounds:
5 Hammer Strength Shoulder Press (230) 
5 Nautilus Pullover (200) 

8 rounds:
8 Triceps Kickback (90) 
8 EZ Bar Curl (65) 

8 rounds:
8 Dumbbell Lateral Raise (20) 
8 Seated Hammer Curl (35) 

H-Raise 
2x15 (15) 

Transition Cycle 
Week 3: Upper Body 

Reverse Grip Bench Press 
5(205) 5(245) 5(285) 5(265) 5(225) 

8 rounds:
8 Machine Dip (225) 
8 Cable High Row (285) 

8 rounds: 
8 Pec Deck (90/80)
8 Triceps Pushdown (150) 

8 rounds: 
8 Plate Raise (45) 
8 Prone Incline Rear Delt Fly (20) 

Champagne Press 
2x15 (35) 

Transition Cycle 
Week 3: 20 Rep Squat 

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 
20(315) 

Nautilus Ab 
4x20 (150) 

4-Way Neck 
20(50) 15(50) 10(50)