Cycle 3/Week 1

Deadlift
15 sets of 1 (405) 
(rest 1:00 between sets)

Lift-Off
:10 Hold (225) 

Bent Dumbbell Row 
6(60-80-100-120) 

3 rounds: 
10 Barbell Shrug (315) 
10 Scapular Depression (150) 
(alternate rounds with a partner) 

2 rounds:
12 Back Extension (0) 
:30 Weighted Plank Hold (90) 
(alternate rounds with a partner) 

 Cycle 3/Week 1

4 rounds: 
20 Cable Face Pull (60) 
20 Nautilus Rear Delt Fly (40)

4 rounds: 
15 Icarian Standing Lateral Raise (30) 
15 Single-Arm Lying Side Adduction (15) 

4 rounds: 
15 Single-Arm DB Pullover (15) 
15 Dip Machine Scapular Depression (80) 

3 rounds:
15 Supine Scaptions (5) 
15 Prone Scaptions (0) 

3 rounds: 
10 Seated Lateral Raise (5) 
10 Seated Front Raise (5) 
10 Seated Rear Delt Fly (5) 

Single-Arm Band Triceps Pushdown
3x25 (red) 

 Cycle 3/Week 1

Back Squat 
8(135) 5(225) 3(315) 1(365) 8(405) 

Walk Out 
1(515)

Walking Lunge 
6(0-95-135-185) (each leg) 

3 rounds:
10 Reverse Hyper (360) 
15 Nautilus Ab (200)
(alternate rounds with a partner) 

 Cycle 3/Week 1

Bench Press
5(135-185-225) 1(245) 5(275) 

Sling Shot Bench Press
3(335-335) 

Pause Bench Press
3(245-245) 

Weighted Chin-up 
3(0-10-25) 1(45) 3(70) 

Nautilus Pullover 
6(100-150-200)

Incline Dumbbell Curl 
3x10 (30) 

DB External Shoulder Rotation
2x15 (10) 

Cycle 2/Week 4 (deload) 

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

Barbell Shrug 
3x12 (225) 

Hammer Strength Seated Row
3x8 (180) 

Pendulum Hip Press
2x8 (270) 

Back Extension 
2x12 (0) 

 Cycle 2/Week 4 (deload) 

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

Cybex Converging Shoulder Press
3x8 (50) 

Flying Dip Machine
3x8 (100) 

Triceps Pushdown
3x12 (70) 

Flex Lateral Raise 
3x12 (60) 

100 Band Triceps Pushdown 

Dumbbell Shoulder External Rotation 
2x12 (10) 

 Cycle 2/Week 4 (deload)

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

Walk Out
1(455)

40yd Walking Lunge (0) 

1:00 Plank Hold 

 Cycle 2/Week 4 (deload)

Bench Press
5(135-185-205) 

Pause Bench Press
1(225-245-265)

Chin-up 
3x5 (0) 

Nautilus Pullover 
2x8 (100) 

Incline Dumbbell Curl 
3x8 (25) 

 Cycle 2/Week 3

Deadlift 
5(135) 3(225) 1(315-405-455) 5(495)

Rack Pull
3(405-585) 

Bent Barbell Row 
6(135-185-225-275) 

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

2 rounds:
15 Reverse Hyper (360) 
15 Nautilus Ab (190)
(alternate rounds with a partner) 

 Cycle 2/week 3

Dynamic Floor Press
5x5 (225) 

Seated Shoulder Press
8(95-115) 1(135) 8(185) 

Weighted Dip 
8(0-25-45) 1(90) 6(160) 

Incline Skull Crusher 
8(65-85-105-155)

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

Rolling Dumbbell Triceps Extension 
3x12 (35) 

2 rounds:
20 Flex Lateral Raise (40) 
20 Triceps Pushdown (70) 
(alternate rounds with a partner) 

 Cycle 2/Week 3

Back Squat 
8(135) 5(225) 1(315-365-405) 5(455)

Pin Squat 
3(315) 

Good Morning 
6(135-185) 1(225) 6(275) 

Walking Lunge
8(0-95-135) (steps each leg) 

Weighted Plank Hold 
2x :30 (90) 

Bench Press
8(135-185-205) 1(225-245) 8(265) 

Sling Shot Bench Press
3(315-315) 

Flex Incline Press
8(90-115-140) 

Weighted Chin-up 
5(0-10-25) 1(35) 5(60)

Bent Dumbbell Row 
6(120) 12(80) 25(60) 

3 rounds: 
8 Cross Body Hammer Curl (35-45-65)
12 Triceps Pushdown (80) 
(alternate rounds with a partner) 

Deadlift 
5(135-225) 1(315-365-405) 5(455)

Rack Pull
3(405-495) 

Bent Barbell Row 
6(135-185-225-275) 

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

Pendulum Hip Press
10(270) 8(360) 6(450) 

2 rounds: 
15 Reverse Hyper (180) 
15 Nautilus Ab (180)
(alternate rounds with a partner) 

Cycle 2/Week 2

Dynamic Floor Press 
5x5 (225) 

Seated Barbell Shoulder Press 
8(95-115) 1(135) 8(155)

Weighted Dip 
8(0-25-45) 1(90) 8(135) 

Incline Skull Crusher 
8(65-85-105-155) 

2 rounds:
12 DB Lateral Raise (25) 
12 EZ Bar Front Raise (65) 
(alternate rounds with a partner) 

Rolling Dumbbell Triceps Extension 
3x12 (35) 

Tsunami Bar Triceps Pushdown 
10(100) 

Back Squat
8(135) 5(225) 3(315) 1(365) 8(405) 

Pin Squat
3(315-315) 

Good Morning
6(135-185-225) 

Walking Lunge
8(95-135) (steps each leg) 

Weighted Plank Hold
2x :30 (90)  

 3 rounds: 
12 Flex Chest Press (140) 
12 Nautilus XPLoad Pulldown (180) 

3 rounds: 
12 Flex Incline Chest Press (90) 
12 Flex Seated Row (140) 

3 rounds:
12 Triceps Pushdown (80) 
12 Single-Arm Bisolator (75) 

 Thursday 4/28/22

Close Grip Power Press
8(90-140-180-200)

Cybex Shoulder Press 
8(50-70-90)

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

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

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

Rolling Dumbbell Triceps Extension 
12(35-35-35)