Cycle 2/Week 3

Bench Press
5(135-185-225) 1(245-265-285) 5(305)

Sling Shot Bench Press
2(365-365)

Pause Bench Press
3(265) 

Bent Barbell Row 
6(135-185-225-275-315)

Weighted Chin-up
5(0-10-20) 1(30-40-50) 5(60) 

Standing Hammer Strength Row 
12(230-230)

100 Band Pull Apart 

 Cycle 2/Week 2

Deadlift 
8(135) 5(225) 3(315) 1(405) 5(465)

Pause Deadlift 
3(335) 

2 rounds: 
15 Barbell Shrug (275) 
20 Band Pull Apart 
(alternate rounds with a partner) 

Good Morning 
10(95) 8(135) 6(205) 

Hip Press 
10(370) 8(360) 6(450) 

Hammer Strength Low Row
12(270-270) 

Ab Wheel 
2x15 (0) 

 Cycle 2/Week 2

Reverse Grip Bench Press
5(135-185-225-255)

Upright Row 
8(45-65-95-125)

Weighted Dip 
5(0-45-90) 1(135) 5(160)

4 rounds:
8 Skull Crusher (65-85-105-155)
10 EZ Bar Curl (65) 
(alternate rounds with a partner) 

3 rounds:
10 EZ Bar Front Raise (65)
10 EZ BarFront Press (65) 
(alternate rounds with a partner) 

15-12-10
Nautilus Plate Load Biceps (50) 
Nautilus Plate Load Triceps (50) 
(no rest between rounds) 

 Cycle 2/Week 2

Back Squat 
8(135) 5(225) 3(315) 1(365) 7(385) 

Walk Out 
1(525)

Pause Squat 
3(315) 

Walking Lunge
6(45-95-155)

2 rounds: 
20 Reverse Hyper (360) 
20 Nautilus Ab (170) 

 Cycle 2/Week 2

Bench Press
5(135-185-225) 1(245-265) 5(285) 

Sling Shot Bench Press
2(355-355)

Pause Bench Press
3(245) 

Bent Barbell Row 
8(95-135) 6(185-275) 

Weighted Chin-up 
5(0-10-20) 1(30-40) 5(50) 

Flex Leverage Row 
12(180-180)

100 Band Pull Apart

 Cycle 2/Week 1

Deadlift 
8(135) 5(225) 3(315) 1(365) 5(435) 

Pause Deadlift (BK)
3(315)

2 rounds: 
15 Barbell Shrug (275) 
20 Band Pull Apart

Good Morning 
12(95) 10(135) 8(185) 

Hip Press
12(270) 10(360) 8(450)

Magnum Biangular Row
12(180-180)

Ab Wheel 
2x12 (0)

 Cycle 2/Week 1

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

Upright Row 
8(45-65-95-115) 

4 rounds: 
5 Weighted Dip (0-45-90-135)
10 Ez Bar Curl (65) 
(alternate rounds with a partner) 

Skull Crusher 
8(65-85-105-125) 

3 rounds: 
10 EZ Bar Front Raise (65) 
10 EZ Bar Front Press (65) 
(alternate rounds with a partner) 

15-12-10
Single-Arm Nautilus Multi-Biceps (80-90-100) 
Nautilus XPLoad Dip (180) 
(alternate rounds with a partner) 

 Cycle 2/Week 1

Back Squat 
8(135) 5(225) 3(275) 1(315) 5(365) 

Walk Out 
1(495) 

Pause Squat 
3(305) 

Barbell Walking Lunge 
6(45-95-135) (each leg) 

2 rounds: 
20 Reverse Hyper (320) 
20 Nautilus Ab (160)

 Cycle 2/Week 1

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

Sling Shot Bench Press
3(335) 

Pause Bench Press
3(225) 

Bent Barbell Row
8(95-135-185-225) 

Weighted Chin-up
5(0-10-20) 1(30) 5(40)

Standing Hammer Strength Row
15(180-180) 

100 Band Pull Apart 

 Cycle 1/Week 4 (deload) 

Deadlift 
10x1 (405) 
(rest :30 between sets) 

3 rounds: 
12 Magnum Biangular Row (180)
20 Band Pull Apart

Pendulum Hip Press
8(270-270-270)

Incline Sit-up 
3x8 (0) 

 Cycle 1/Week 4 (deload)

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

Upright Row 
12(45-65-65)

Dip 
3x8 (0) 

3 rounds: 
12 Nautilus XPLoad Dip (230) 
12 Nautilus Preacher Curl (50) 
(alternate rounds with a partner) 

Flex Lateral Raise 
15(60-60) 

 Cycle 1/Week 4 (deload)

Back Squat 
8(135-185) 5(225) 3(275) 2(325-325)

Good Morning 
8(65-95-95)

40yd Walking Lunge (0) 

1:00 Plank Hold (0) 

 Cycle 1/Week 4 (deload)

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

Sling Shot Bench Press
2(295-295) 

Bent Barbell Row 
8(135-185-185)

Chin-up 
5(0-0-0)

2 rounds:
15 Pec Deck (45) 
15 Rear Delt Fly (40) 

 Cycle 1/Week 3

Deadlift 
5(135-225-315) 1(365) 5(425)

Rack Pull
5(455) 

4 rounds: 
20 Barbell Shrug (225) 
20 Band Pull Apart
(alternate rounds with a partner) 

Magnum Biangular Row
12(180-180-180)

2 rounds:
20 Reverse Hyper (270) 
20 Nautilus Ab (150)
(alternate rounds with a partner) 

 Cycle 1/Week 3

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

Bradford Press 
8(65-85-105-135)

Weighted Dip 
8(0-25-45) 1(90) 8(135)

2 rounds:
8-12 Cybex Shoulder Press (90)
8 Tempo Dumbbell Lateral Raise (:04 ecc) (30)
8-12 Flying Dip (130)
(alternate rounds with a partner) 

4 rounds:
8 Rolling Dumbbell Triceps Ext (50)
8 Cross Body Hammer Curl (50) 
(alternate rounds with a partner) 

Nautilus Plate Load Preacher Curl
12(50-50) 

 Cycle 1/Week 3

Back Squat 
5(135-185-250) 1(300) 5(350)

Walk Out 
1(475) 

Pause Squat
3(300) 

Good Morning
8(95-115-185) 

2 rounds: 
12 Tempo Flex Prone Hamstring Curl (:04) (75) 
8 Steps Barbell Balking Lunge (each leg) (95) 

Weighted Plank Hold 
2x :30 (90) 

 Cycle 1/Week 3

Bench press
8(135-185-225) 1(245) 8(265) 

Wide Grip Bench Press
5(245)

Sling Shot Bench Press
3(315-315)

Bent Dumbbell Row 
8(50-60-70-120)

2 rounds: 
8-12 Hammer Strength Incline Press (180) 
8 Tempo Pec Deck (:04 ecc) (80) 
8-12 Flex Leverage Chest Press (180) 
(alternate rounds with a partner) 

2 rounds: 
8-12 Nautilus Xpload Pulldown (230) 
8 Tempo Nautilus Plate Load Pullover (:04 ecc) (150) 
8-12 Cable Seated Row (170) 
(alternate rounds with a partner) 

Nautilus Rear Delt Fly 
20 (50-40)