Cycle 2/Week 2

Pause Back Squat 
2(225-275-315-365) 

Walkout (:10 hold) 
1(495) 

SSB Split Squat (quad) 
5(115-155-205-245)

SSB Split Squat (hip) 
5(155-205-245)

SSB Good Morning 
5(155-205-245)

 Cycle 2/Week 2

Bench Press
5(205-245-285-265-225)

Pause Bench Press
1(245-265-285) 

Sling Shot Bench Press
3(335-355)

Flex Leverage Row 
8(90-140-180-230)

EZ Bar Biceps Curl 
8(55-85-105-125-125) 

Face Pull 
4x15 (105) 

 Cycle 2/Week 1

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

Rack Pull 
2x3 (405) 

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

Neutral Grip Pulldown 
8(160-180-200) 

Reverse Hyper 
2x20 (360) 

Incline Sit-up 
2x16

 Cycle 2/Week 1

Icarian Standing Lateral Raise 
3x15 (25) 

Seated Barbell Shoulder Press
8(95-115-135) 1(155) 8(185) 

Weighted Dip 
8(0-45-70-90)

Skull Crusher 
8(85-105-125-145)

Cybex Shoulder Press (wide) 
3x12 (50) 

4 rounds:
12 Plate Raise (45)
12 Triceps Pushdown (120) 

Cycle 2/Week 1

Pause Squat 
2(225-275-315)

Walkout (:10 hold) 
1(455) 

SSB Split Squat (quad) 
6(155-185-225)

SSB Split Squat (hip) 
6(155-185-225)

SSB Good Morning 
6(155-185-225)

 Cycle 2/Week 1

Bench Press
5(185-225-265-245-205)

Pause Bench Press
1(225-245-265)

Sling Shot Bench Press
2x3 (335)

Flex Leverage Row
8(90-140-180-230)

EZ Bar Curl 
8(65-85-105-125)

Face Pull 
15(90-90-120-120)

 Cycle 1/Week 4 (deload) 

Deadlift 
5(135-225-315-405) 

Bent Barbell Row 
8(135-185-225)

Neutral Grip Pulldown 
8(150-170-190)

Nautilus Rear Delt Fly 
2x15 (50) 

Incline Sit-up 
2x15 (0) 

 Cycle 1/Week 4 (deload)

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

Dip 
4x8 (0)

Upright Row 
8(65-85-105)

Skull Crusher 
8(65-85-125) 

Standing Lateral Raise 
2x12 (30) 

2 rounds: 
12 Triceps Pushdown (90)
12 Plate Raise (25) 

 Cycle 1/Week 4 (deload) 

Back Squat 
3(185-225-275) 

SSB Split Squat (quad) 
7(115-155-205)

SSB Split Squat (hip) 
7(115-155-205)

SSB Good Morning
7(115-155-205)

 Cycle 1/Week 4 (deload) 

Bench Press
5(165-205-245-225-185)

Decline Dumbbell Fly 
8(30-40-50)

Flex Leverage Row
8(90-140-180) 

EZ Bar Biceps Curl 
8(85-105-125)

Face Pull
3x15 (90) 

 Cycle 1/week 3

Trap Bar Deadlift 
5(135-225-315) 1(405) 5(455)

Rack Pull 
3(365-405-455)

Romanian Deadlift 
8(135-185-225) 1(315) 8(365)

Hip Thrust 
10(360-450-540)

Reverse Hyper
10(270-360-450)

Incline Sit-up 
3x14 (0) 

 Cycle 1/Week 3

Hammer Strength Shoulder Press
8(90-140-180-270-230) 

Weighted Chin-up 
5(0-10-20) 1(45) 5(60) 

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

3 rounds: 
8 Tempo Nautilus Multi-Biceps (:04) (100-110-120) 
8 Tempo Nautilus Multi-Triceps (:04) (130-140-150) 

Tempo Standing Icarian Lateral Raise 
10(25-30-35-40) 

4 rounds:
12 Cable Triceps Pushdown (180) 
12 CableBiceps Curl (90) 

100 Band Overhead Triceps Extension

 Cycle 1/Week 3

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad) 
8(115-135-185) 

SSB Split Squat (hip) 
8(115-135-185) 

SSB Good Morning 
8(115-135-185) 

 Cycle 1/Week 3

Bench Press
5(205-245-285-265-225)

Sling Shot Bench Press 
2x3 (315) 

Tempo Floor Dumbbell Fly (:04 ecc) 
8(40-50-60-70) 

Bent Dumbbell Row 
8(60-70-80-150) 

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly 
4x15 (50) 

100 Band Triceps Pushdown 

 Cycle 1/Week 2

Trap Bar Deadlift
5(135-225-315-405)
(:10 hold on last rep)

Rack Pull (BK) 
3(365-405) 

Romanian Deadlift
8(135-185-225-315)

Hip Thrust
15(270-360-450)

Reverse Hyper
15(180-270-360)

Incline Sit-up
3x13 (0)  

 Cycle 1/Week 2

Hammer Strength Shoulder Press
8(90-140-180-250) 

Weighted Chin-up 
5(0-10-20) 1(30) 5(45) 

Weighted Dip 
8(0-25-45) 1(70) 8(90) 

3 rounds:
8 Tempo Nautilus Multi-Biceps (:04 ecc) (90-100-110) 
8 Tempo Nautilus Multi-Triceps (:04 ecc) (110-120-130) 

Tempo Icarian Lateral Raise (:04 ecc) 
10(20-25-30-35)

4 rounds: 
12 Triceps Pushdown (165-180-195-210)
12 Cable Biceps Curl (90) 

 Cycle 1/Week 2

Tempo Back Squat (:06 ecc) 
3(185-225-275) 

SSB Split Squat (quad) 
3x9 (155)

SSB Split Squat (hip) 
3x9 (115)

Good Morning 
3x9 (155) 

 Cycle 1/Week 2

Bench Press
5(185-225-265-245-205) 

Sling ShotBench Press
2x3 (295)

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

Bent Dumbbell Row 
8(60-70-80-120) 

Cable High Row 
4x15 (285) 

Nautilus Rear Delt Fly
4x15 (50)