2026 IPL Worlds
Deload Week 

HQ Line Chest Press 

3x10(90) 

Icarian Standing Lateral Raise 

3x12(30) 

Triceps Pushdown 

3x15(70) 

2026 IPL Worlds

Deload Week

Back Squat 

2x3(375) 

Walkout (:10 hold) 

1(465) 

Pause Squat 

2(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

2026 IPL Worlds 

Deload Week 

Bench Press 

4x3(275) 

Sling Shot 

2x3(315) 

Cybex Row 

3x12(120) 

Triceps Pushdown 

3x15(70) 

Bisolator 

3x12(60) 

2026 IPL Worlds

Cycle 1/Week 4 

Stiff Leg Deadlift 

6(220) 6(242) 6(264) 6(286) 6(308) 

Single-Arm Hammer Strength Row 

4(450) 8(450) 

Magnum Biangular Pulldown 

4(360) 8(360) 

Face Pull 

4x15(100) 

3 rounds:

10 GHD Back Extension (90) 

15 Nautilus Ab 

2026 IPL Worlds 

Cycle 1/Week 4

Pin Press 

3(235) 3(255) 3(275) 3(265) 3(245) 

Standing Overhead Press 

1(225) 1(245) 5(205) 

HQ Line Chest Press 

8(230) 8(320) 8(410) 

4 rounds: 

15 Icarian Standing Lateral Raise (40) 

20 Reverse Grip Triceps Pushdown (100) 

Tuesday 
September 22nd, 2026

2026 IPL Worlds 
Cycle 1/Week 4

Back Squat 

2x6(435) 

Walkout (:10 Hold) 

1(545) 

Pause Squat 

2x3(295) 

Sit-up 

1x50

2026 IPL Worlds

Cycle 1/Week 4

Bench Press 

2x6(295)

Slingshot 

2x3(365) 

Weighted Dip 

4(135) 8(135) 

Flex Leverage Row 

4(270) 8(270) 

Overhead Triceps Extension 

3x12(85) 

EZ Bar Curl 

3x12(85)