Transition Cycle
Week 4: Lower Body 

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 1(455) 
20(365) 

Transition Cycle 
Week 4: Upper Body 

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

5 rounds:
5 Hammer Strength Shoulder Press (230) 
5 Nautilus Pullover (200) 

8 rounds:
8 Triceps Kickback (90) 
8 EZ Bar Curl (65) 

8 rounds:
8 Dumbbell Lateral Raise (20) 
8 Seated Hammer Curl (35) 

H-Raise 
2x15 (15) 

Transition Cycle 
Week 3: Upper Body 

Reverse Grip Bench Press 
5(205) 5(245) 5(285) 5(265) 5(225) 

8 rounds:
8 Machine Dip (225) 
8 Cable High Row (285) 

8 rounds: 
8 Pec Deck (90/80)
8 Triceps Pushdown (150) 

8 rounds: 
8 Plate Raise (45) 
8 Prone Incline Rear Delt Fly (20) 

Champagne Press 
2x15 (35) 

Transition Cycle 
Week 3: 20 Rep Squat 

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 
20(315) 

Nautilus Ab 
4x20 (150) 

4-Way Neck 
20(50) 15(50) 10(50) 

Transition Cycle 
Week 3: Upper Body 

Bench Press 
5(170) 5(205) 5(245) 5(225) 5(185) 

6 rounds: 
6 Hammer Strength Shoulder Press (180) 
6 Nautilus Pullover (175) 

8 rounds:
8 Triceps Kickback (90) 
8 EZ Bar Curl (65) 

8 rounds: 
8 Dumbbell Lateral Raise (20) 
8 Seated Hammer Curl (35) 

H-Raise 
2x15 (12.5) 

Transition Cycle 
Week 2: Lower Body 

Romanian Deadlift 
5(170) 5(205) 5(245) 5(225) 5(185) 

Pendulum Hip Press 
8x8 (360) 

Barbell Shrug 
8x8 (225) 

Barbell Sit-up 
6x6 (45) 

Dumbbell Bent Shrug 
3x10 (80) 

Transition Cycle 
Week 2: Upper Body 

Reverse Grip Bench 
5(185) 5(225) 5(265) 5(245) 5(205) 

8 rounds:
8 Hammer Strength Dip (205) 
8 Cable High Row (255) 

8 rounds:
8 Pec Deck (80) 
8 Triceps Pushdown (135) 

8 rounds:
8 Plate Raise (45) 
8 Prone Incline Rear Delt Fly (17.5)

H-Raise 
15(15) 12(15) 

Transition Cycle 
Week 2: 20 Rep Squat

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 20(275) 

Nautilus Ab 
3x20 (150) 

Transition Cycle 
Week 2: Upper Body 

Bench Press 
5(170) 5(205) 5(245) 5(225) 5(185)

7 rounds:
7 Hammer Strength Shoulder Press (160) 
7 Nautilus Pullover (150) 

8 rounds:
8 Triceps Kickback (90) 
8 EZ Bar Curl (65) 

8 rounds:
8 Dumbbell Lateral Raise (20) 
8 Seated Hammer Curl (35) 

Transition Cycle 
Week 1: Lower Body

Romanian Deadlift 
5(155) 5(185) 5(225) 5(205) 5(170) 

Pendulum Hip Press 
8x8 (360) 

Barbell Shrug 
8x8 (225) 

Dumbbell Bent Shrug 
2x12 (80) 

Barbell Sit-up 
5x5 (45)

Transition Cycle 
Week 1: Upper Body 

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

8 rounds:
8 Machine Dip (180)
8 Cable High Row (225) 

8 rounds:
8 Pec Deck (70)
8 Triceps Pushdown (120) 

8 rounds:
8 Plate Raise (45)
8 Prone Incline Rear Delt Fly (15) 

Champagne Press
20(40) 15(40)