Cycle 2/Week 1

Deadlift 
5(135) 3(225) 1(275-315-365) 5(405)

Rack Pull
3(495)

Static Hold 1" off ground
:08 (275)

Bent Barbell Row 
10(135) 8(185) 6(225) 

Nautilus Plate Load Pullover
10(100) 8(150) 6(200)

Single-Arm Hammer Strength Low Row 
10(180) 8(270) 6(360)

2 rounds:
30 Gripper (50)
30 Band Pull Apart

2 rounds:
20 Reverse Hyper (270)
20 Nautilus AB (110)

 Cycle 2/Week 1

Dynamic Bench Press
8x3 (225)

Standing Shoulder Press
8(45-95-115-135)

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

Upright Row 
15(45) 12(65) 10(85) 8(105)

JM Press
8(65-95-115-135)

Incline Scull Crusher
12(105-105-105)

Spreader Bar Triceps Pushdown 
15(60-60)

 Cycle 2/Week 1

Back Squat 
5(135) 3(225) 2(275) 

Pause Squat
1(295-335-365) 

Back Squat
5(335) 

Walk Out
1(515) 

Good Morning
10(95) 8(115) 6(135) 

Bulgarian Split Squat
8(0-0)

Single Leg Calf Raise
15(0-0)

Flex Hamtractor
15(120-135)

Weighted Plank Hold
:30 (90-90)  

Cycle 2/Week 1

Bench Press 
8(135) 5(185) 3(225) 

Pause Bench Press
1(265-285-305)

Bench Press
5(285) 

Sling ShotBench Press
3(345)

Dumbbell Fly 
8(40-60-75)

Neutral Grip Dumbbell Floor Press
12(70) 10(80) 8(90) 

Barbell Curl
8(65-85-105-115)

Single-Arm Bisolator 
12(105) 12(90) 12(75) 

 Cycle 1/Week 4 (deload)

Deadlift 
5(135) 3(225) 1(315) 1(365-365-365)

Bent Barbell Row 
8(185-185)

Hammer Strength Low Row 
12(180-180)

Nautilus Rear Delt Fly 
15(50-50)

2 rounds:
20 Reverse Hyper (180) 
20 Nautilus AB (100)

 Cycle 1/Week 4 (deload)

Dynamic Bench Press
8x3 (225) 

Standing Shoulder Press 
8(95-95)

Dip 
8(0-0-0)

JM Press
8(95-95)

Rope Triceps Pushdown
12(60-60)

 Cycle 1/Week 4 (deload)

Back Squat 
5(135) 3(185) 1(225-275) 2(315-315)

Good Morning 
8(95-95) 

Bulgarian Split Squat 
8(0-0)

Flex Hamstring Curl
12(120-120)

Single-Leg Standing Calf Raise 
20(0-0)

 Cycle 1/Week 4 (deload)

Bench Press
5(135-185-225) 1(245) 5(265)

Sling Shot Bench Press
1(305-305-305)

Dumbbell Fly 
8(40-40)

Flex Leverage Chest Press
8(180-180)

Barbell Curl
8(65-65)

 Cycle 1/Week 3

Deadlift 
5(135) 3(225) 1(275-315) 5(345)

Rack Pull 
5(455) 

Static Hold 1" off ground
1x :08 (225) 

Bent Dumbbell Row 
8(60-70-80-120)

Nautilus Plate Load Pullover
8(100-150-200)

3 rounds:
15 Nautilus Rear Delt Fly (50) 
12 Neutral Grip Front Pulldown (150) 

2 rounds:
20 Reverse Hyper (230)
20 Nautilus AB (90) 

 Cycle 1/Week 3

Close Grip Blokz Bench Press
5(135-185-205-225-245-265)

Dumbbell Shoulder Press
8(40-50-60-80)

Weighted Dip 
8(0-25-45) 1(90) 8(115) 

3 rounds:
8 Dumbbell Lateral Raise (25) 
8 EZ Bar Front Raise (65) 
(alternate rounds with a partner) 

Overhead Triceps Extension 
8(65-85-105-145)

Rolling Dumbbell Triceps Extension
15(30) 12(35) 10(40) 8(45) 

 Cycle 1/Week 3

Back Squat 
8(135) 5(185) 3(225)

Pause Back Squat 
1(295-345-365)

Back Squat
5(345)

Walk Out 
1(485) 

Good Morning 
8(95-115-135)

Bulgarian Split Squat 
8(0-0-0) 

Single-Leg Standing Calf Raise 
15(0-0)

 Cycle 1/Week 3

Bench Press
8(135) 5(185) 3(225) 

Pause Bench Press
1(265-285-305)

Bench Press
8(285) 

Sling Shot Bench Press
5(325-325)

Spoto Press
8(225-225)

Alternating Arm Dumbbell Curl
8(35-40-45-60)

4 rounds:
Biceps 21's 
(alternate rounds with partners) 

 Cycle 1/Week 2

Deadlift 
5(135) 3(225) 1(275) 5(315) 

Rack Pull
5(435)

Static Hold 1" Off Ground
1x :08 (185) 

Bent Dumbbell Row 
8(60-70-80-100)

Nautilus Plate Load Pullover
8(100-125-150-200)

3 rounds:
15 Nautilus Rear Delt Fly (50)
12 Neutral Grip Pulldown (140)

2 rounds:
20 Reverse Hyper (205)
20 Nautilus AB (80) 

 Cycle 1/Week 2

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

Dumbbell Shoulder Press
8(40-50-60-75)

Weighted Dip 
8(0-25-45) 1(90) 8(115)

3 rounds:
8 Dumbbell Lateral Raise (25) 
8 EZ Bar Front Raise (65)
(alternate rounds with a partner) 

Overhead Triceps Extension 
8(65-85-105) 6(145)

Rolling Dumbbell Triceps Extensions
15(30) 12(35) 10(40) 8(45)

 Cycle 1/Week 2

Back Squat 
8(135) 5(185) 3(225)

Pause Back Squat 
1(295-315-345)

Back Squat 
5(315)

Walk Out 
1(455)

Good Morning 
8(115-115)

Bulgarian Split Squat 
8(0-0-0)

Single-Leg Calf Raise 
15(0-0)

Weighted Plank Hold 
2x:30 (90)

 Cycle 1/Week 2

Bench Press
8(135) 5(185) 3(225) 

Pause Bench Press
1(245-265-285)

Bench Press
8(265) 

Sling Shot Bench Press
5(305-305) 

Spoto Press
8(205-205) 

Tempo Dumbbell Fly (:04 ecc) 
8(30-40-50-65)

Alternating Arm Dumbbell Curl
8(35-40-45-55)

3 rounds
Biceps 21's (65) 
(alternate rounds with partners) 

 Cycle 1/Week 1

Deadlift 
5(135-225-275) 

Rack Deadlift 
5(405) 

Static Hold 1" Off Ground (:08)
1(135)

Bent Dumbbell Row 
8(60-70-80-90)

Nautilus Plate Load Pullover 
8(100-125-150-175) 

3 rounds:
15 Nautilus Rear DeltFly (50) 
12 Neutral Grip Cable Pulldown (130)

2 rounds: 
20 Reverse Hyper (180) 
20 Nautilus AB (70)