Cycle 5/Week 1

Blokz Bench Press
8(135) 5(185) 3(225) 3x3(245)

Standing Shoulder Press
8(95) 5(115) 3(135) 1(155) 5(175) 

Weighted Dip
5(0) 5(25) 5(45) 

Alternating Side/Front Raise
3x8 (20) (both ways) 

Rope Triceps Pushdown
4x8 (80) 

Converging Shoulder Press
3x12 (50)

 

 

Super Squat
8(90-180-270)

Back Squat
8(205-250-295-275-235)

Hip Thrust
15(270-270)

Kneeling Hamstring Curl
12(50-50)

Standing Callf Raise
20(120-140-160)

 

 

Cycle 5/Week 1

Bench Press
8(185-225-265-245-205)

Sling Shot Bench Press
1(315-335-365) 

Weighted Dip
5(25-45-90-90-90) 

Cross Body Hammer Curl
8(35-40-45-50)

Skull Crusher
8(65-85-105-105) 

Tube External Rotation
2x20

Band Pull Apart
2x30 

 

 

Flex Leverage Seated Row
8(90-135-180-225)

Hammer Strength Front Pulldown
8(90-140-180-230)

Magnum Biangular Row (supinated)
8(90-135-180-225)

Wide Grip Front Pulldown
8(150-150-150-150)

Nautilus Plate Loaded Pullover
12(100-100-100) 

3 rounds:
12 Face Pull (50)
12 Nautilus Rear Delt (50)

3 rounds:
10 Back Extension
20 Band Pull Apart

 

 

Cycle 4/Deload Week

HQ Line Shoulder Press
15(20) 12(40) 10(60) 8(90) 

Close Grip Bench Press
8(135) 5(185) 3(205) 3x3(225)

Standing Shoulder Press
8(95) 5(115) 3(135) 3x3(155) 

Dumbbell Lateral Raise
4x12 (20) 

Cable Triceps Pushdown
4x12 (80) 

Flex Leverage Chest Press
4x12 (140) 

 

 

 Week 4/Deload Week 

Super Squat
8(90-180-270)

Back Squat
8(135) 5(185) 3(225) 1(275) 3x3(295) 

Single-Leg Kneeling Hamstring Curl
12(40) 10(40) 8(40) 

Leg Press
3x12(180) 

Standing Calf Raise
20(100-120-140) 

 

 

 Cycle 4/Deload Week 

Twisting Dumbbell Bench Press
8(40-60-60-60)

Bench Press
8(135) 5(185) 3(225) 1(245) 3x3(265) 

Sling Shot Bench Press
2x2(315) 

Weighted Dip
5(0-25-45-70) 1(9) 3x5(115) 

Single-Arm Nautilus Multi-Biceps
4x12(90) 

Tube External Rotation
3x15

Tube Lateral Raise
3x15 

 

 

Cycle 4/Week 3

Magnum Biangular Row
10(180-180) 8(230-230) 6(270-270) 4(320-320) 8(180-180)
(1st set: neutral - 2nd set: Supinated) 

Single-Arm Hammer Strength Front Pulldown
8(180) 6(230) 4(270) 8(180) 

Cable Seated Row
12(140-140-140-140) 

Nautilus Rear Delt Fly
12(50-50-50-50) 

Back Extension
2x15 (0) 

 

 

 Cycle 4/Week 3

Reverse Grip Bench Press
5(135-185-205-225-245) 

Standing Shoulder Press
5(95-115-135) 1(155) 5(175) 

4 rounds:
8 Front Plate Raise (45)
8 Plate Side to Side (45)
(alternate rounds with a partner) 

Skull Crusher
8(65-85-105-125)

Triceps Pushdown (Larry Scott Bar)
12(70-80-90-100) 

 

 

 Cycle 4/Week 3

Back Squat
8(135) 5(185) 3(225) 1(275-275) 1(315-315-315) 

 

 

 Cycle 4/Week 3

Bench Press
8(135) 5(185) 3(225) 1(225-275-315) 5(315)

Sling Shot Bench Press
2(335-355-375)

Dumbbell Fly
8(40-50-60)

Weighted Dip
5(0-25-45-70) 1(90-115-135) 4(160) 

Magnum Biangular Row
8(180-230) 6(270-320) 

Reverse Grip Curl
12(65-65-65-65)

 

 

Cycle 4/Week 2

Reverse Grip Bench Press
5(135-185-205-225-245)

Standing Shoulder Press
5(95-115-135-135-155)

3 rounds:
8 Front Plate Raise (45)
8 Plate Side to Side (45) 

Cable Triceps Pushdown (Larry Scott Bar)
12(80-80-80) 

 

 

 Cycle 4/Week 2
Bench Press
8(135) 5(185) 3(225) 1(225-275-315) 5(315) 

Sling Shot Bench Press
2(355-355) 

Dumbbell Fly
8(45-55-65-80) 

Weighted Dip
5(0-25-45-70) 1(90-115) 5(135) 

Barbell Curl
6(65-95-115) 

 

 

Cycle 4/Week 1

Bent Barbell Row
8(135) 6(185) 2(205) 6(225) 

Weighted Chin-up
3(0-10-20-30) 1(40) 3(50)

Magnum Biangular Row
8(180) 6(270) 8(230)

Deadlift
8(135) 5(185) 3(225) 1(275) 3(315-315-315)

4 rounds:
12 Dumbbell Shrug (60)
12 Nautilus Rear Delt (50)
(alternate rounds with a partner)

Weighted Back Extension (45 degree)
12(25-25-25)

 Cycle 4/Week 1

Reverse Grip Bench Press
5(135-185-205-225-245)

Standing Shoulder Press
5(95-115-135) 1(165) 5(185) 

4 rounds:
8 Plate Front Raise (45)
8 Plate Side to Side (45)
(alternate rounds with a partner) 

Skull Crusher
8(65-85-115-145)

Cable Triceps Pushdown (Larry Scott Bar)
12(70-70-70-70)

 

 

 

 

Cycle 4/Week 1

Back Squat
8(135) 5(185) 3(225) 1(275) 3(315-315-315)

Super Squat
5(360) 10(450)

Flex Kneeling Hamstring Curl
12(40) 10(40) 8(40) 

Leg Press
10(270) 15(360)

Standing Calf Raise
20(140-140-140)