2026 IPL Worlds 

Cycle 1/Week 3 

Bench Press 

2x6(285) 

Slingshot 

2x3(345) 

Weighted Dip 

2x6(115) 

Flex Leverage Row 

2x6(115) 

Overhead Triceps Extension 

3x12(80) 

EZ Bar Biceps Curl 

3x12(80) 

2026 IPL Worlds 

Cycle 1/Week 2

Stiff Leg Deadlift 

6(154) 6(220) 6(242) 6(264) 

Single-Arm Hammer Strength Row 

3x8(410) 

Magnum Biangular Pulldown 

3x8(230) 

Nautilus Rowing Torso

3x15(60) 

3 rounds:

12 GHD Back Extension (45) 

15 Nautilus Ab (150) 

2026 IPL Worlds 

Cycle 1/Week 2

Pin Press 

3(215) 3(235) 3(255) 3(245) 3(225) 

Standing Overhead Press 

5(95) 5(115) 5(135) 1(155) 1(175) 5(185) 

HQ Line Chest Press 

8(230) 8(270) 8(320) 

EZ Bar Skull Crusher 

3x12(85) 

4 rounds: 

15 Icarian Standing Lateral Raise (50) 

20 Reverse Grip Triceps Pushdown (100) 

2026 IPL Worlds
Cycle 1/Week 2

Comp Squat (squat bar)
2x6(385)

Walkout (:10 Hold)
1(505)

Pause Squat
2x3(255)

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 2

Comp Bench 

2x6(275) 

Slingshot 

2x3(325) 

Weighted Dip 

2x8(90) 

Flex Leverage Row 

2x8(230) 

Overhead Triceps Extension 

3x12(75) 

EZ Bar Curl 

3x12(75) 

2026 IPL Worlds 

Cycle 1/Week 1

Deadlift 

2(319) 2(374) 2(419) 2(396) 2(341) 

Single-Arm Hammer Strength Row 

3x10(360) 

Magnum Biangular Pulldown 

3x10(180) 

Face Pull 

3x15(100) 

3 rounds: 

12 GHD Back Extension (25) 

15 Nautilus Ab (140) 

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)