Free personalized workout plan

12 Week Peaking Program by Cast Iron Strength

By Cast Iron Strength

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

65 minutes

Genders

Goals

Gain Strength (Male)

Powerlifting (Male)

Description

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back,

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Source

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

65 minutes

Genders

Days per week

4 days

Goals

Gain Strength (Male)

Powerlifting (Male)

Description

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back,

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	RPE 6-7
3. Crossed-Arm Barbell Front Squat ▶	4 sets	4 reps	60s	RPE 5-6
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	12 reps	60s	RPE 5-6
6. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	RPE 5-6
7. Hyperextension ▶	3 sets	12 reps	60s	RPE 5-6

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs RPE 6
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 63% of 1RM Set 3 - 4: 68% of 1RM Set 5 - 6: 73% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	RPE 6
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	30% of 1RM
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	RPE 6-7
3. Crossed-Arm Barbell Front Squat ▶	4 sets	4 reps	60s	RPE 5-6
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	12 reps	60s	RPE 5-6
6. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	RPE 5-6
7. Hyperextension ▶	3 sets	12 reps	60s	RPE 5-6

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs RPE 6
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 63% of 1RM Set 3 - 4: 68% of 1RM Set 5 - 6: 73% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	RPE 6
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	30% of 1RM
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Week 2

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	RPE 7-8
3. Crossed-Arm Barbell Front Squat ▶	4 sets	3 reps	60s	RPE 6-7
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
6. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
7. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs RPE 7
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 73% of 1RM Set 3 - 4: 78% of 1RM Set 5 - 6: 83% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	75% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	40% of 1RM
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 65% of 1RM Set 3 - 4: 70% of 1RM Set 5 - 6: 75% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	RPE 7-8
3. Crossed-Arm Barbell Front Squat ▶	4 sets	3 reps	60s	RPE 6-7
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
6. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
7. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs RPE 6
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 63% of 1RM Set 3 - 4: 68% of 1RM Set 5 - 6: 73% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	RPE 6
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	30% of 1RM
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Week 3

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	RPE 6-7
3. Crossed-Arm Barbell Front Squat ▶	4 sets	2 reps	60s	RPE 7-8
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
6. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
7. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	2 reps	60s	Pause at mid-shin level for 2-3 secs 80% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	AMAP reps	60s	85% of 1RM
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
6. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	2 reps	60s	70-80%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
6. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
7. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	8 reps	60s	45% of 1RM
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
4. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
5. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Week 4

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	3 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	RPE 6-7
3. Crossed-Arm Barbell Front Squat ▶	4 sets	4 reps	60s	RPE 5-6
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
6. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
7. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs 63% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	4, 4, 3, 3, 2, 2 reps	60s	Set 1 - 2: 80% of 1RM Set 3 - 4: 85% of 1RM Set 5 - 6: 90% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	68% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	38%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	3 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	4 reps	60s	50-60%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
6. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
7. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs 63% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	4, 4, 3, 3, 2, 2 reps	60s	Set 1 - 2: 80% of 1RM Set 3 - 4: 85% of 1RM Set 5 - 6: 90% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	68% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	38%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Week 5

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	3 reps	60s	60-70%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
6. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
7. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 73% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	1, 3, 3, 3, 2, 2 reps	60s	Set 1 RPE 8.5-9 -20kg from top single
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	78% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	43%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	3 reps	60s	60-70%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
6. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
7. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 73% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	1, 3, 3, 3, 3, 3 reps	60s	RPE 8.5-9 -20kg from top single
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	78% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	43%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Week 6

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	5 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	2 reps	60s	70-80%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
6. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
7. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	2 reps	60s	Pause at mid-shin level for 2-3 secs 80% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6 reps	60s	60% of 1RM
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	AMAP reps	60s	85% of 1RM rep out, keep one in the tank
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
6. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	5 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Crossed-Arm Barbell Front Squat ▶	4 sets	2 reps	60s	70-80%
4. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
5. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
6. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
7. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6 reps	60s	60% of 1RM
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	8 reps	60s	48%
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
4. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
5. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Week 7

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	4 reps	60s	80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 65% Set 3 - 4: 70% Set 5 - 6: 75%
2. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
4. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	4 reps	60s	80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	10 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 60% Set 3 - 4: 65% Set 5 - 6: 70%
2. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
4. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Week 8

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	6 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
5. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
6. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 60% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 65% Set 3 - 4: 70% Set 5 - 6: 75%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	65% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	35%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	6 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
5. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	60-70%
6. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	60% of 1RM Pause at mid-shin level for 2-3 secs
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	10, 10, 8, 8, 6, 6 reps	60s	Set 1 - 2: 65% Set 3 - 4: 70% Set 5 - 6: 75%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	65%
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	35%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Week 9

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 reps	60s	90% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
5. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
6. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 70% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 75% Set 3 - 4: 80% Set 5 - 6: 85%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	75% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	40%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	2 reps	60s	80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	8 reps	60s	60-70%
5. Seated Dumbbell Shoulder Press ▶	3 sets	8 reps	60s	60-70%
6. Hyperextension ▶	3 sets	8 reps	60s	60-70%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	70% of 1RM Pause at mid-shin level for 2-3 secs
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 75% Set 3 - 4: 80% Set 5 - 6: 85%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	75%
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	40%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 reps	60s	60-70%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s	60-70%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	8 reps	60s	60-70%

Week 10

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	4 reps	60s	95% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	2 reps	60s	Pause at mid-shin level for 2-3 secs 80% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 75% Set 3 - 4: 80% Set 5 - 6: 85%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	AMAP reps	60s	85% rep out, keep one in the tank
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
6. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	2 reps	60s	80% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	6 sets	6 reps	60s	70-80%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	6, 6, 5, 5, 4, 4 reps	60s	Set 1 - 2: 75% Set 3 - 4: 80% Set 5 - 6: 85%
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	8 reps	60s	45%
3. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
4. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
5. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Week 11

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 sets	3 reps	60s	100% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
5. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
6. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs 63% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 73% Set 3 - 4: 78% Set 5 - 6: 83%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	68%
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	38%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	6 reps	60s	85% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	10 reps	60s	55-65%
5. Seated Dumbbell Shoulder Press ▶	3 sets	10 reps	60s	55-65%
6. Hyperextension ▶	3 sets	10 reps	60s	55-65%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	Pause at mid-shin level for 2-3 secs
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	8, 8, 6, 6, 4, 4 reps	60s	Set 1 - 2: 73% Set 3 - 4: 78% Set 5 - 6: 83%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 reps	60s	65%
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	12 reps	60s	38%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	10 reps	60s	55-65%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 reps	60s	55-65%

Week 12

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	3 reps	60s	105% of 1RM Or Max out
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 - 2 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 3% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	4, 4, 3, 3, 2, 2 reps	60s	Set 1 - 2: 83% Set 3 - 4: 88% Set 5 - 6: 93%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	78% of 1RM
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 - 0, 10 - 0 reps	60s	43%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	50-60%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	6 reps	60s	50% of 1RM
2. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	5 sets	10 reps	60s	60-70%
3. Barbell Floor Press Floor Barbell Chest Press by Avid Fitness	2 sets	8 reps	60s	90% of lightest bench set this week
4. Seated Cable Row ▶	3 sets	12 reps	60s	50-60%
5. Seated Dumbbell Shoulder Press ▶	3 sets	12 reps	60s	50-60%
6. Hyperextension ▶	3 sets	12 reps	60s	50-60%

Day 4

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	Pause at mid-shin level for 2-3 secs 73% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	4, 4, 3, 3, 2, 2 reps	60s	Set 1 - 2: 83% Set 3 - 4: 88% Set 5 - 6: 93%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	3 reps	60s	78%
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	2 sets	10 reps	60s	38%
5. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 reps	60s	50-60%
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 reps	60s	55-65%
7. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s	50-60%

Date Created: 1/21/20, 10:33 AM

Last Updated: 9/12/20, 9:38 PM

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