2026 IPL Worlds 

Cycle 1/Week 1

Pin Bench Press 

3(195) 3(215) 3(235) 3(225) 3(205) 

Standing Overhead Press 

5(95) 5(115) 5(135) 1(155) 5(175) 

HQ Line Chest Press 

8(180) 8(230) 8(270) 

EZ Bar Skull Crusher 

3x12(75) 

4 rounds: 

15 Icarian Standing Lateral Raise (50) 

20 Reverse Grip Triceps Pushdown (100) 

2026 IPL Worlds 

Cycle 1/Week 1

Comp Squat (squat bar) 

2x6(365) 

Walkout (:10 Hold) 

1(485) 

Pause Squat 

2x3(245) 

Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up

2026 IPL Worlds 

Cycle 1/Week 1

Bench Press 

2x6(265) 

Slingshot 

2x3(305) 

Weighted Dip 

2x10(70) 

Flex Leverage Row 

2x10(180) 

EZ Bar Overhead Triceps Extension 

3x12(70) 

EZ Bar Curl

3x12(70) 

Deload Week 

Stiff Leg Deadlift 
8(154) 8(198) 8(220) 

Single-Arm Hammer Strength Row 

3x12(270) 

Magnum Biangular Pulldown 

3x12(140) 

Nautilus Rowing Torso 

3x15(50) 

2 rounds:

12 Back Extension 

15 Nautilus Ab (130) 

Deload Week 

Pin Press 

3(185) 3(205) 3(225) 2(215) 3(195) 

Standing Overhead Press 

5(95) 5(115) 5(135) 1(155) 5(165) 

HQ Line Chest Press 

8(140) 8(180) 8(230) 

EZ Bar Skull Crusher 

3x12(65) 

3 rounds:

15 Icarian Standing Lateral Raise (45) 

15 Reverse Grip Pushdown (100) 

Deload Week 

Comp Squat 

2x6(345) 

Walkout (:10 hold) 

1(465) 

Pause Squat 

2x3(235) 

Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up

Deload Week 

Bench Press 

2x6(245) 

Slingshot 

2x3(285) 

Dumbbell Fly 

2x10(40) 

Flex Leverage Row 

2x12(140) 

EZ Bar Overhead Triceps Extension 

2x12(65) 

EZ Bar Curl 

2x12(65)