Cycle 1/Week 1

Back Squat (warm-up) 8(135) 5(185) 3(225) 1(275) Pause Squat 3x3 (315) Leg Press (single leg) 10(0) 10(45) 10(90) Flex Leg Extension 3x10 (150) Reverse Hyper 3x10 (270) Nautilus Ab 3x10 (160)

 Cycle 1/Week 1

EZ Bar Close Grip Bench 5(125) 5(175) 5(195) 5(215) 5(235) Behind the Neck Press 3x10 (95) Hammer Strength Chest Press 3x10 (180) Cybex Seated Row 3x10 (150) Rolling Dumbbell Triceps Extension 3x10 (50) Incline Dumbbell Curl 3x10 (35) Wrist Roller 2x3 (45)

 Deload Week 

Deadlift to Above the Knee 3(135) 3(185) 3(225) 3(275) Rack Pull from Below the Knee 3(225) 3(275) 3(315) Barbell Bent Row 2x10 (185) Good Morning 2x10 (135) Behind the Neck Pulldown 2x10 (150)

 Deload Week 

Reverse Grip Bench Press 5(135) 5(185) 5(205) 5(225) Dip 4x8 (0) Wide Grip Power Press 2x10 (180) Flex Lateral Raise 2x10 (80) Dumbbell Overhead Triceps Extension 2x10 (80) Alt-Arm Front Raise 2x10 (35) Triceps Pushdown 3x15 (120)

 Deload Week 

Pause Squat 5(135) 5(185) 5(225) 5(275) Leg Press (single-leg) 2x10 (45) Flex Leg Extension 2x10 (120) Reverse Hyper 2x10 (180) Nautilus Ab 2x10 (150)

 Deload Week 
Introducing New Exercises

EZ Bar Close Grip Bench 5(125-175-195-215) Behind the Neck Press 2x10 (95) Hammer Strength Chest Press 2x10 (180) CXP Seated Row 2x10 (180) Incline Dumbbell Skull Crusher 2x10 (45) Incline Dumbbell Curl 2x10 (30)

 Hypertrophy Cycle 2

Good Morning 8(95) 8(115) 8(135) 8(185) MAG (wide) Pulldown 4x15 (170) Nautilus Pullover 4x15 (100) MAG (close) Row 4x15 (170) Prone Incline Rear Delt Fly 4x15 (12.5) Cable Curl 4x15 (90)