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Day 1: Heavy Lower | Day 2: Heavy Upper | Day 3: Rest | Day 4: Power Lower | Day 5: Control Upper | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Lat Pulldown | 1 set | 6 reps | 60s | |
5. Close-Grip Bench Press![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Rope Pressdown | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | Tempo: 1/0/X/0 |
2. Crossed-Arm Barbell Front Squat![]() | 6 sets | 4 reps | 60s | |
3. Standing Leg Curl![]() | 5 sets | 4 reps | 60s | Optional Exercise |
4. Leg Extensions | 5 sets | 4 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Lat Pulldown | 6 sets | 4 reps | 60s | Pause |
3. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 10 reps | 60s | |
4. Elevated Cable Rows![]() | 1 set | 10 reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Cable Tricep Extension![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Lat Pulldown | 1 set | 6 reps | 60s | |
5. Close-Grip Bench Press![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Rope Pressdown | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | Tempo: 1/0/X/0 |
2. Crossed-Arm Barbell Front Squat![]() | 6 sets | 4 reps | 60s | |
3. Standing Leg Curl![]() | 5 sets | 4 reps | 60s | Optional Exercise |
4. Leg Extensions | 5 sets | 4 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Lat Pulldown | 6 sets | 4 reps | 60s | Pause |
3. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 10 reps | 60s | |
4. Elevated Cable Rows![]() | 1 set | 10 reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Cable Tricep Extension![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Lat Pulldown | 1 set | 6 reps | 60s | |
5. Close-Grip Bench Press![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Rope Pressdown | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | Tempo: 1/0/X/0 |
2. Crossed-Arm Barbell Front Squat![]() | 6 sets | 4 reps | 60s | |
3. Standing Leg Curl![]() | 5 sets | 4 reps | 60s | Optional Exercise |
4. Leg Extensions | 5 sets | 4 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Lat Pulldown | 6 sets | 4 reps | 60s | Pause |
3. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 10 reps | 60s | |
4. Elevated Cable Rows![]() | 1 set | 10 reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Cable Tricep Extension![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
2. Pull-up | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 1 set | 6 reps | 60s | |
4. Lat Pulldown | 1 set | 6 reps | 60s | |
5. Close-Grip Bench Press![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Rope Pressdown | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 60s | Tempo: 1/0/X/0 |
2. Crossed-Arm Barbell Front Squat![]() | 6 sets | 4 reps | 60s | |
3. Standing Leg Curl![]() | 5 sets | 4 reps | 60s | Optional Exercise |
4. Leg Extensions | 5 sets | 4 reps | 60s | Optional Exercise |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spoto Press | 6 sets | 4 reps | 60s | |
2. Lat Pulldown | 6 sets | 4 reps | 60s | Pause |
3. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 10 reps | 60s | |
4. Elevated Cable Rows![]() | 1 set | 10 reps | 60s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
6. Cable Tricep Extension![]() | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
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