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)