2026 IPL Worlds 

Cycle 2/Week 1

Pin Bench Press 

2(225) 2(245) 2(265) 2(255) 2(235) 

Body Masters Shoulder Press 

8(100) 8(130) 8(160) 8(190) 

EZ Bar Skull Crusher 

8(65) 8(75) 8(85) 8(95) 

Seated Dumbbell Lateral Raise 

4x12(20) 

Rope Overhead Triceps Extension 

3x15(105) 

 Tuesday 10/6/26

2026 IPL Worlds

Cycle 2/Week 1

Squat 

1(465) 2x6(435) 

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 2/Week 1

Bench Press 

2x6(305) 

Slingshot 

2x2(355) 

Cybex Row 

3x12(150) 

Triceps Pushdown 

3x15(80) 

Bisolator 

3x12(75) 

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