4 Week Transition Cycle 
Week 1: Upper Body 

Bench Press 
5(155) 5(185) 5(225) 5(205) 5(170) 

Nautilus Pullover 
8x8 (125) 

Hammer Strength Shoulder Press (bilateral) 
8x8 (140) 

EZ Bar Curl 
8x8 (65) 

Triceps Kickback 
8x8 (90) 

Dumbbell Lateral Raise 
8x8 (20) 

Post Testing Deload

Icarian Standing Lateral Raise 
4x20 (20) 

Hammer Strength Shoulder Press 
20(90) 20(90) 15(90) 15(90) 

Dynamic Fitness Triceps Kickback 
4x15 (70) 

Nautilus Rear Delt Fly 
4x20 (40) 

Wide Grip Pulldown 
20(120) 20(120) 15(120) 15(120) 

Bisolator
15(60) 15(60) 12(60) 12(60) 

Band Triceps Pushdown 
100

Russian Squat Routine 
Testing: Back Squat 

Back Squat 
1(315) 1(365) 1(405) 1(455) 1(495) 1(545)

Russian Squat Routine
Testing: Bench Press 

Bench Press 
1(315) 1(335) 1(355) 1(365) 1(375) 

Bench Press 
18(225) 

Russian Squat Routine
Week 8: Light Squat
Testing Squat Tuesday 

Back Squat 
1(365) 

Russian Squat Routine
Week 8: Light Bench 
Testing Bench Monday

Bench Press
1(245) 1(265) 1(285) 

Nautilus Multi-Biceps 
12(100) 12(90) 12(80) 

Nautilus Multi-Triceps 
3x12 (100) 

Rope Triceps Pushdown 
3x12 (120) 

Russian Squat Routine 
Week 8: Heavy Squat 

Back Squat 
2(485) 3(495) 

Nautilus Ab 
2x20 (180) 

Russian Squat Routine 
Week 8: Heavy Bench 

Bench Press 
2x2 (345) 

Single-Arm Row 
6(180) 6(270) 6(360) 6(450) 6(540) 

Single-Arm Low Row 
6(270) 6(360) 6(450) 

Triceps Kickback 
15(45) 15(90) 15(135) 

H-Raise 
3x15 (12.5) 

Russian Squat Routine
Week 7: Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 1 (405) 

Barbell Shrug 
2x20 (225) 

Nautilus Ab 
2x20 (180) 

4-Way Neck 
1x30 (50) 

Russian Squat Routine
Week 7: Light Bench 

Bench Press 
6x2 (285) 

Nautilus Multi-Biceps 
12(90) 12(110) 12(130)

Nautilus Multi-Triceps 
12(100) 12(120) 12(140) 

Flex Bisolator
12(60) 12(75) 12(90) 

Rope Prices Pushdown 
3x12-15 (105) 

Cable Curl 
2x20 (90) 

Reverse Grip Pushdown 
2x20 (105) 

Russian Squat Routine
Week 7: Heavy Squat 

Back Squat 
3x3 (460)

Nautilus Ab 
2x20 (180) 

4-Way Neck 
2x20 (50) 

Russian Squat Routine
Week 7: Heavy Bench 

Bench Press 
3(335) 2(335) 3(315) 

Hammer Strength Low Row 
6(180) 6(270) 6(360) 6(360) 

Hammer Strength Row 
6(180) 6(270) 6(360) 6(45) 

Triceps Kick Back (Dynamic Fitness & Strength)
12(45) 12(70) 12(90) 12(115) 12(135) 

Russian Squat Routine
Week 6: Light Squat 

Back Squat 
6 sets of 2 (385) 

Deficit Deadlift (1") 
6 sets of 1 (365) 

Barbell Shrug 
3x20 (225) 

Nautilus Ab 
2x20 (180) 

4-Way Neck 
2x20 (50) 

Russian Squat Routine
Week 6: Light Bench 

Bench Press 
6 sets of 2 (285) 

Nautilus Multi-Biceps 
12(80) 12(100) 12(120) 

Nautilus Multi-Triceps 
12(90) 12(110) 12(130) 

3 rounds: 
15 Wide Grip Cable Curl (75) 
15 Close Grip Cable Curl (75) 

3 rounds: 
15 reverse Grip Pushdown (75-90-105) 
15 Close Grip Pushdown (75-90-105)

Russian Squat Routine
Week 6: Heavy Squat 

Back Squat 
4x4 (435) 

Russian Squat Routine 
Week 6: Heavy Bench 

Bench Press 
4-4-3-2 (325) 
(supposed to be 4x4)

Single-Arm Low Row 
6(180) 6(270) 6(360) 6(450) 

Single-Arm Row 
6(180) 6(270) 6(360) 6(450) 

H-Raise 
3x15 (15)