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Welcome to Conquest. This is a strength and hypertrophy program based off my

current training program, but modified to be more approachable for varying training
levels. It will teach you how to pace yourself out with classic strength training linear
periodization, combined with modern hypertrophy programming practices. In terms of
exercises, theres a bit of everything from barbell,machine, and weighted calisthenics.
Included below is a full FAQ to help you get started, and the next tab over includes a
PR scoreboard for you to keep track of your progress. Newer lifters/lifters without the
ability to train for the full 5 days can also easily enjoy the 4 day version of Conquest.

Click this link to access the FAQ, please read it through complet

Conquest features basic linear periodization for your main barbell lifts and weighted
calisthenics exercises, with double progressions emphasized for the accessories and
assistance exercises

Conquest is intended to be ran with these

training/off days: Upper 1, Lower 1, REST, Upper 2,
Lower 2, Upper 3, REST. If you're doing the lite
version, the split is the same, except you replace
upper 3 with a rest day
LY. MAKE A COPY TO EDIT! (FOR DESKTOP, HIT FILE ->MAKE A CO
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CHANGELOG

3/23/25: Beta Release of Program

6/5/25: Updates made to volume in all phases of the program, minor exercise
selection addition made to Upper 3 (weighted inverted rows), prescribed
singles replace rep prescriptions in weeks 8-10, Training Log tab added with
link to Berserk Method 2025 timestamp. Minor grammar fixes

6/24/25: Updates made to third upper body day (new variations), upper body 2
has new variations for the pull-up assistance. The biggest change was
updated how pull-ups and dips were calculated for various body weights (to
avoid the scenario where Conquest calculates a working weight on those
movements that is less than your body weight)

6/26/25: Pounds to KG conversion added to entire program

NOTE: You will need a mimimum level of strength to be able to run this
program (because otherwise the program will prescribe weights lighter than
your body weight on the intro weeks) The table to the right will indicate what
strength level you need to be at. The HEAVIER you are, the STRONGER you
have to be. ENJOY :)

Needed on Needed on
Body weight (lbs) Body weight (kg)
Dip/Pull-up (weight Dip/Pull-up
140 225 63 102.5
150 245 68 110
160 260 73 117.5
170 280 77 127.5
180 300 82 135
190 300 86 135
200 315 91 142.5
210 330 95 150
220 355 100 160
240 380 110 172.5
E ->MAKE A COPY)
Input your rep prs across these various exercises every week. Feel
free to edit or add movements that you want to keep track of. Keep
track of your worst rep performaces as well, this is good to keep
track of as well. Reason being is that over time it's a good mental
boost to see that your current worst peformance matches or
exceed your old best performances.

Weighted Dips Weighted Pull-ups

Rep Range Best Set Worst Set Rep Range Best Set Worst Set
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
10 10

Weighted Push-ups OHP

Rep Range Best Set Worst Set Rep Range Best Set Worst Set
3 1
4 2
5 3
6 4
7 5
8 6
9 7
10 8
11 9
12 10
 Squat Paused Squat
Rep Range Best Set Worst Set Rep Range Best Set
5 5
6 6
7 7
8 8
9 9
10 10
11 11
12 12

Leg Machine of Choice Main Bicep Curl

Rep Range Best Set Worst Set Rep Range Best Set
5 5
6 6
7 7
8 8
9 9
10 10
11 11
12 12
used Squat Main Tricep Press (pressdown, jm press etc)
Worst Set Rep Range Best Set Worst Set
5
6
7
8
9
10
11
12

n Bicep Curl Main Tricep OH Extension

Worst Set Rep Range Best Set Worst Set
5
6
7
8
9
10
11
12
Use this tab to keep track of your performance each week, so that you can easily cross reference when you re-run your t

To keep a long story short, when you re-run the program for
Cycle 2, you're ideally trying to match/exceed your rep from
the corresponding week on Cycle 1. The improvement will
come automatically from the fact you'll be using more weight
on cycle 2. Example, if you do 3x10 @100 lbs on Week 1,
Cycle 1, you'll try to hit 3x10 with 110 lbs on week 2 cycle 2

CYCLE 1 TRAIN
CYCLE 1 (OHP)
Rep/Weight CYCLE 1 (Weighted Pull-Up)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 1 (Squat Pattern)

Rep/Weight CYCLE 1 (Squat Pattern Paused)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 2 TRAIN
CYCLE 2 (OHP)
Rep/Weight CYCLE 2 (Weighted Pull-Up)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 2 (Squat Pattern)

Rep/Weight CYCLE 2 (Squat Pattern Paused)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 3 TRAIN
 CYCLE 3 (OHP)
Rep/Weight CYCLE 3 (Weighted Pull-Up)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 3 (Squat Pattern)

Rep/Weight CYCLE 3 (Squat Pattern Paused)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 4 TRAIN
CYCLE 4 (OHP)
Rep/Weight CYCLE 4 (Weighted Pull-Up)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10

CYCLE 4 (Squat Pattern)

Rep/Weight CYCLE 4 (Squat Pattern Paused)
Week # Peformance Week #
Week 1 Week 1
Week 2 Week 2
Week 3 Week 3
Week 4 Week 4
Week 5 Week 5
Week 6 Week 6
Week 7 Week 7
Week 8 Week 8
Week 9 Week 9
Week 10 Week 10
LE 1 TRAINING LOG
CLE 1 (WeightedRep/Weight
Pull-Up) CYCLE 1 (Weighted Dips)
Rep/Weight
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

LE 1 (Squat Pattern Paused)

Rep/Weight CYCLE 1 (Weighted Rep/Weight
Push-Up)
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
 Week 8
Week 9
Week 10

LE 2 TRAINING LOG
CLE 2 (WeightedRep/Weight
Pull-Up) CYCLE 2 (Weighted Dips)
Rep/Weight
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

LE 2 (Squat Pattern Paused)

Rep/Weight CYCLE 2 (Weighted Rep/Weight
Push-Up)
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

LE 3 TRAINING LOG
CLE 3 (WeightedRep/Weight
Pull-Up) CYCLE 3 (Weighted Dips)
Rep/Weight
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

LE 3 (Squat Pattern Paused)

Rep/Weight CYCLE 3 (Weighted Rep/Weight
Push-Up)
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

LE 4 TRAINING LOG
CLE 4 (WeightedRep/Weight
Pull-Up) CYCLE 4 (Weighted Dips)
Rep/Weight
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
 Week 9
Week 10

LE 4 (Squat Pattern Paused)

Rep/Weight CYCLE 4 (Weighted Rep/Weight
Push-Up)
Peformance Week # Peformance
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Welcome To Conquest. This intermediate - advanced version of the program is designed to treat the weighted pull-
overhead press the same way powerlifters treat squat, bench, and deadlift. As such, you will need a mimimum leve
able to run this program (because you can't use less than your body weight on the intro weeks) The table to the righ
strength level you need to be at. The HEAVIER you are, the STRONGER you have to be. ENJOY :)
(weight + body weight for
Exercise calisthenics)
Bodyweight
Weighted Dip 400 Input 1 Rep Max
Weighted Pull-Up 400 Input 1 Rep Max
Overhead
doing Press treat it's
a machine, 250 Input
Input1Five
RepRep
Max
unloaded weight as 45 lbs) 450 Max

Weight (Lbs) / Progression Weight (KG) /

OHP
Select + Pull-Ups
Overhead Press Notes Progression Notes
Variation 160 72.5
Select
SelectWeighted Pull-Up
OHP Assistance 250 112.5
Exercise
Select Your Unilateral Row Find a weight that's challenging yet not
brutal somewhere within the prescribed rep
Lateral
OverheadRaise of Choice
Extension of range (do NOT start at the bottom of the
Choice rep range), and begin your triple
Pressdown
Shortened of Choice
Biased Curl Of progression here, see FAQ for how to run a
Choice triple progression

Weight (Lbs) / Progression Weight (KG) /

Lower Body
Squat Exercise 1
of Choice (All Notes Progression Notes
ATG if possible) 270 122.5
Calf Exercise of Choice
Hip
Leg Hinge Of Choice
Extensions or Sissy Find a weight that's challenging yet not brutal
Squats somewhere within the prescribed rep range (do
Seated or Lying Hamstring NOT start at the bottom of the rep range), and
Curls begin your double progression here, see FAQ
Ab Exercise Of Choice for how to run a triple progression)

Weighted Dips + Secondary Weight (Lbs) / Progression Weight (KG) /

Pull-Up Day
Dip Variation of Choice Notes Progression Notes
(Pause AtYour
Select Top & Bottom)
Pull-Up 250 112.5
ChestAssistance
AssistanceExercise
Exercise Of
Choice
Chest Supported Row Of
Choice Find a weight that's challenging yet not
Overhead Extension of
brutal somewhere within the prescribed rep
Choice
range (do NOT start at the bottom of the
Biceps Curl Of Choice rep range), and begin your double
Pressdown of Choice progression here, see FAQ for how to run a
triple progression
 Find a weight that's challenging yet not
brutal somewhere within the prescribed rep
range (do NOT start at the bottom of the
rep range), and begin your double
(Optional) Cable Forearm progression here, see FAQ for how to run a
Curls triple progression

Use about half the caffeine you usually take on this day. If needed, use a
stim free preworkout and ensure that you get in some salt, potassium, and
carbs
Lowerpre workout
Body 2 (pick different Weight (Lbs) / Progression Weight (KG) /
exercises from lower 1)
Paused Variation of Lower 1 Notes Progression Notes
Squat Motion 255 115
Calf Exercise of Choice
Hip Hinge Of Choice Find a weight that's challenging yet not brutal
Leg Extensions or Sissy Squats somewhere within the prescribed rep range (do
NOT start at the bottom of the rep range), and
Seated or Lying Hamstring Curls begin your double progression here, see FAQ
Ab Exercise Of Choice for how to run a triple progression

No caffeine on this day, and if absolutely needed, use a stim free pre-
workout. We want to limit caffeine intake on this day since it's a ligher
session. Weight (Lbs) / Progression Weight (KG) /
Flat Press Day
Select Your Extended Range Notes Progression Notes
Of Motion
Chest Horizontal
Supported RowPress
Of
Choice
Overhead Extension of Find a weight that's challenging yet not
Choice
Pull-Up Assistance Exercise brutal somewhere within the prescribed
Of Choice rep range (do NOT start at the bottom of
Hammer Curl or Reverse Curl the rep range), and begin your double
Lateral Raise of Choice progression here, see FAQ for how to
Cable Forearm Curls run a triple progression)
 rogram is designed to treat the weighted pull-up, dip, and
adlift. As such, you will need a mimimum level of strength to be
weight on the intro weeks) The table to the right will indicate what
GER you have to be. ENJOY :)

Click this link to access a 1 rep max calculator if you don't know your current 1rm. It's more accurate if you input a 5-10

Rep Achieved
Sets Prescription
YOUR (notate) Rest
3 REPS!
Reps as 3 mins
3 possible 3 mins
3 8-12 2-3 mins
2 5-10 2-3sec
90 mins
-2
2 8-12 min
3 5-10 2-3 mins
2 tend5-10
to favor 2 mins
2-3 it) 2 mins

Rep Achieved
Sets Prescription
than 12 reps (notate) Rest
3 on any set 3 mins
3 8-12 90 sec
2-3 5-10 3 mins
2 8-12 2 mins
2 6-10 2.5 min
3 6-10 90 sec

Rep Achieved
Sets Prescription
Reps as (notate) Rest
3 possible 3 min
3 8-12 3 min body day. You may also include this slot in the
2-3 5-10 3 min version as well as extra chest work if needed
2 5-10 2 min
3 8-12 2 min
2-3 5-10 2 min
2 8-12 2 min
 3 10-15 60 sec

Rep Achieved
Sets Prescription
count from (notate) Rest
3 Lower 1 3 min
3 8-12 60-90 sec
2 5-10 3 min
2 8-12 2 min
2 5-10 2 min
3 5-10 2 min

Rep Achieved completely, and place the extended ran

Sets Prescription (notate) Rest motion press from this day on to the we
3 10-15 3 min day.
2 5-10 3 min
2 10-15 2 min
2 5-10 3 min
2 8-12 2 min
2 6-10
books from 2 min
3 dip day 60 sec
may also include this slot in the 5 day
as extra chest work if needed
and place the extended range of
from this day on to the weighted dip
 body weight for
Exercise calisthenics)
Weighted Dip 400
Remember to re-enter your training max values into
Weighted Pull-Up 400 this table on each tab. otherwise, the week of training
Overhead
doing Press treat it's
a machine, 250 won't properly calculate
unloaded weight as 45 lbs) 450
Weight (Lbs) / Progression Progression
OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 170 77.5 3
Select
SelectWeighted Pull-Up
OHP Assistance 270 122.5 3
Exercise Input your weight here 3
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 3
Pressdown of Choice
Shortened Biased Curl Of Input your weight here 2
Choice Input your weight here 2-3

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 290 132.5 3
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2-3
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause AtYour
Select Top & Bottom)
Pull-Up 270 122.5 3
Assistance Exercise
Chest Assistance Exercise Of Input your weight here 3
Choice Row Of
Chest Supported Input your weight here 2-3
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 3
Biceps Curl Of Choice Input your weight here 2-3
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 3

Use about half the caffeine you usually take on this day. If needed,
use a stim free preworkout and ensure that you get in some salt,
potassium,
Lower Body and carbsdifferent
2 (pick pre workout
Weight (Lbs) / Progression Progression
exercises from lower 1)
Paused Variation of Lower 1 Notes Notes Sets
Squat Motion 275 125 3
 Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

No caffeine on this day, and if absolutely needed, use a stim free pre-
workout. We want to limit caffeine intake on this day since it's a ligher
session. Weight (Lbs) / Progression Progression
Weighted Push-up Day
Select Your Extended Range Notes Notes Sets
Of Motion
Chest Horizontal
Supported RowPress
Of Input your weight here 3
Choice
Overhead Extension of Input your weight here 2
Choice Exercise
Pull-Up Assistance Input your weight here 2
Of Choice Input your weight here 2
Hammer Curl or Reverse Curl Input your weight here 2
Lateral Raise of Choice Input your weight here 2
Cable Forearm Curls Input your weight here 3
training max values into
wise, the week of training

Rep Achieved
Prescription
YOUR (notate) Rest
REPS!
Reps as 3 mins
possible 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
than 12 reps (notate) Rest
on any set 3 mins
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
Reps as (notate) Rest
possible 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
 8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min

Rep Achieved
Prescription (notate) Rest
10-15 3 min
5-10 3 min
10-15 2 min
5-10 3 min
8-12 2 min
6-10 2 min
Beat the books from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

Reminder with your double progressions to increase in load if you have

reached the top of the rep range

Weight (Lbs) / Progression Progression

OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 180 82.5 3
Select
SelectWeighted Pull-Up
OHP Assistance 285 130 3
Exercise Input your weight here 3
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 3
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2-3

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 300 135 3
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2-3
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause AtYour
Select Top & Bottom)
Pull-Up 285 130 3
Assistance
Chest Assistance Exercise
Exercise Of Input your weight here 3
Choice Row Of
Chest Supported Input your weight here 2-3
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 3
Biceps Curl Of Choice Input your weight here 2-3
 Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 3

Use about half the caffeine you usually take on this day. If needed,
use a stim free preworkout and ensure that you get in some salt,
potassium,
Lower Body and carbsdifferent
2 (pick pre workout
Weight (Lbs) / Progression Progression
exercises from lower 1)
Paused Variation of Lower 1 Notes Notes Sets
Squat Motion 285 130 3
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

No caffeine on this day, and if absolutely needed, use a stim free pre-
workout. We want to limit caffeine intake on this day since it's a ligher
session.
Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion
Chest Horizontal
Supported RowPress
Of Input your weight here 3 10-15
Choice
Overhead Extension of Input your weight here 2 5-10
Choice Exercise
Pull-Up Assistance Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
Cable Forearm Curls Input your weight here 3 Beat the books from dip day
 Rep Achieved
Prescription
YOUR (notate) Rest
REPS!
Reps as 3 mins
possible 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
than 12 reps (notate) Rest
on any set 3 mins
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
Reps as (notate) Rest
possible 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
 8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min

Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm
Weight (Lbs) / Progression Progression
OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 190 85 3
Select
SelectWeighted Pull-Up
OHP Assistance 300 135 3
Exercise Input your weight here 3
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 3
Pressdown of Choice
Shortened Biased Curl Of Input your weight here 2
Choice Input your weight here 2-3

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 320 145 3
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2-3
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause AtYour
Select Top & Bottom)
Pull-Up 300 135 3
Assistance Exercise
Chest Assistance Exercise Of Input your weight here 3
Choice Row Of
Chest Supported Input your weight here 2-3
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 3
Biceps Curl Of Choice Input your weight here 2-3
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 3

Use about half the caffeine you usually take on this day. If needed,
use a stim free preworkout and ensure that you get in some salt,
potassium,
Lower Body and carbsdifferent
2 (pick pre workout
Weight (Lbs) / Progression Progression
exercises from lower 1)
Paused Variation of Lower 1 Notes Notes Sets
Squat Motion 290 132.5 3
 Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

No caffeine on this day, and if absolutely needed, use a stim free pre-
workout. We want to limit caffeine intake on this day since it's a ligher
session.
Weighted
Select Push-up Day
Your Extended Range Weight / Progression
somewhere within the Sets Rep Prescription
Of Motion
Chest Horizontal
Supported RowPress
Of prescribed rep range 3 8-12
Choice
Overhead Extension of Input your weight here 2 5-10
Choice Exercise
Pull-Up Assistance Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
Cable Forearm Curls Input your weight here 3 Beat the books from dip day
 Rep Achieved
Prescription
YOUR (notate) Rest
REPS!
Reps as 3 mins
possible 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
prevent rest (notate) Rest
pausing 3 mins
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
Reps as (notate) Rest
possible 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
 8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min

Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm
Weight (Lbs) / Progression Progression
OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 205 92.5 1
Backdown volume sets 185 85 2
Select Weighted Pull-Up 330 150 1
Backdown
Select OHPvolume sets
Assistance 290 132.5 2
Exercise Input your weight here 3
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 3
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 335 152.5 3
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause At Top & Bottom) 330 150 1
Backdown volume
Select Your sets
Pull-Up 290 132.5 2
ChestAssistance
Assistance Exercise
Exercise Of Input your weight here 3
Choice Row Of
Chest Supported Input your weight here 2-3
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 3
Biceps Curl Of Choice Input your weight here 2-3
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 3

Use about half the caffeine you usually take on this day. If needed,
use a stim free preworkout and ensure that you get in some salt,
potassium, and carbs pre workout
 Use about half the caffeine you usually take on this day. If needed,
use a stim free preworkout and ensure that you get in some salt,
potassium,
Lower Body and carbsdifferent
2 (pick pre workout
Weight (Lbs) / Progression Progression
exercises from lower 1)
Paused Variation of Lower 1 Notes Notes Sets
Squat Motion 300 135 3
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

No caffeine on this day, and if absolutely needed, use a stim free pre-
workout. We want to limit caffeine intake on this day since it's a ligher
session.
Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion Horizontal Press
Chest Supported Row Of Input your weight here 3 8-12
Choice
Overhead Extension of Input your weight here 2 5-10
Choice Exercise
Pull-Up Assistance Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
Cable Forearm Curls Input your weight here 3 Beat the books from dip day
 Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 mins
failure
away from 3 mins
failure
away from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
prevent rest (notate) Rest
pausing 3 mins
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 min
failure 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec
 Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min

Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

From this point until the end of the program, use caffeine on any day as needed. (Do
not exceed 200 mg at most, and use as little as possible to potentiate maximum
performance) If training in the evening limit caffeine usage and use a caffeine free
pre-workout. Sleep suffering is not worth the short term energy boost
Weight (Lbs) / Progression Progression
OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 215 97.5 1
Backdown volume sets 190 85 2
Select Weighted Pull-Up 340 155 1
Backdown
Select OHPvolume sets
Assistance 305 137.5 2
Exercise Input your weight here 3
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 3
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 345 157.5 3
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause At Top & Bottom) 340 155 1
Backdown volume
Select Your sets
Pull-Up 305 137.5 2
ChestAssistance
Assistance Exercise
Exercise Of Input your weight here 3
Choice Row Of
Chest Supported Input your weight here 2-3
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 3
Biceps Curl Of Choice Input your weight here 2
 Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 3

Lower Body 2 (pick different Weight (Lbs) / Progression Progression

exercises
Paused from of
Variation lower 1) 1
Lower Notes Notes Sets
Squat Motion 310 140 3
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 3

Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion Horizontal Press
Chest Supported Row Of Input your weight here 3 8-12
Choice
Overhead Extension of Input your weight here 2 5-10
Choice
Pull-Up Assistance Exercise Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
Cable Forearm Curls Input your weight here 3 Beat the books from dip day
 Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 mins
failure
away from 3 mins
failure
away from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
prevent rest (notate) Rest
pausing 3 mins
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 min
failure 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
 8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min

Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

NOTE: we are approaching the end of the program where we'll be lifting
the heaviest loads on the main lifts. As such, we'll begin tapering down the
assistance work volume in order to decay some fatigue to make the rest of
the program as smooth as possible
Weight (Lbs) / Progression Progression
OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 220 100 1
Backdown volume sets 200 90 2
Select Weighted Pull-Up 350 160 1
Backdown
Select OHPvolume sets
Assistance 315 142.5 2
Exercise Input your weight here 2
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 2
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 360 162.5 1
Squat Back off volume 305 137.5 2
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 2
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause At Top & Bottom) 350 160 1
Backdown volume
Select Your sets
Pull-Up 315 142.5 2
Assistance
Chest Assistance Exercise
Exercise Of Input your weight here 3
Choice Input your weight here 1-2
 Chest Supported Row Of
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 2
Biceps Curl Of Choice Input your weight here 2
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 2

Lower Body 2 (pick different Weight (Lbs) / Progression Progression

exercises
Paused from of
Variation lower 1) 1
Lower Notes Notes Sets
Squat Motion 325 147.5 1
Squat Back off volume 275 125 2
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 1-2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted
Select Push-up Day
Your Extended Range Weight / Progression
somewhere within the Sets Rep Prescription
Of Motion Horizontal Press
Chest Supported Row Of prescribed rep range 3 5-10
Choice
Overhead Extension of Input your weight here 2 5-10
Choice
Pull-Up Assistance Exercise Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
Cable Forearm Curls Input your weight here 2 Beat the books from dip day
 Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 mins
failure
away from 3 mins
failure
away from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
rep it out to 1 (notate) Rest
rep reps
in reserve
in 3 mins
reserve
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription
away from (notate) Rest
failure
away from 3 min
failure 3 min
8-12 3 min
5-10 3 min
 5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
same as above 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min
Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
from dip day 60 sec
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

Weight (Lbs) / Progression Progression

OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 230 105 1
Backdown volume sets 205 92.5 2
Select Weighted Pull-Up 365 165 1
Backdown
Select OHPvolume sets
Assistance 325 147.5 2
Exercise Input your weight here 2
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 2
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Weight (Lbs) / Progression Progression

Lower Body
Squat Exercise 1
of Choice (All Notes Notes Sets
ATG if possible) 370 167.5 1
Squat Back off volume 315 142.5 2
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 1-2
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted Dips + Secondary Weight (Lbs) / Progression Progression

Pull-Up Day
Dip Variation of Choice Notes Notes Sets
(Pause At Top & Bottom) 365 165 1
Backdown volume
Select Your sets
Pull-Up 325 147.5 2
ChestAssistance
Assistance Exercise
Exercise Of Input your weight here 2
Choice Row Of
Chest Supported Input your weight here 1-2
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 2
Biceps Curl Of Choice Input your weight here 2
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 2
 Lower Body 2 (pick different Weight (Lbs) / Progression Progression
exercises
Paused from of
Variation lower 1) 1
Lower Notes Notes Sets
Squat Motion 335 152.5 1
Squat Back off volume 285 130 2
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 1-2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion
Chest Horizontal
Supported RowPress
Of Input your weight here 3 5-10
Choice
Overhead Extension of Input your weight here 2 5-10
Choice
Pull-Up Assistance Exercise Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
 Rep Achieved
Prescription (notate) Rest
away1from 3 mins
failure
away from 3 mins
failure
away from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
rep it out to 1 (notate) Rest
repsininreserve
rep 3 mins
reserve
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription (notate) Rest
away1from 3 min
failure 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec
 Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
same as above 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min
Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

Weight (Lbs) / Progression Progression

OHP
Select + Pull-Ups
Overhead Press Notes Notes Sets
Variation 240 110 1
Backdown volume sets 210 95 2
Select Weighted Pull-Up 380 172.5 1
Backdown
Select OHPvolume sets
Assistance 330 150 2
Exercise Input your weight here 2
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 2
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Progression
Lower Body
Squat Exercise 1
of Choice (All Weight / Progression Notes Sets
ATG if possible) 380 172.5 1
Squat Back off volume 325 147.5 2
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 1-2
Seated orSquats
Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted Dips + Secondary Progression

Pull-Up Day
Dip Variation of Choice Weight / Progression Notes Sets
(Pause At Top & Bottom) 380 172.5 1
Backdown volume
Select Your sets
Pull-Up 330 150 2
ChestAssistance
Assistance Exercise
Exercise Of Input your weight here 2
Choice
Chest Supported Row Of Input your weight here 1-2
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 2
Biceps Curl Of Choice Input your weight here 2
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 2
 Lower Body 2 (pick different Weight (Lbs) / Progression Progression
exercises
Paused from of
Variation lower 1) 1
Lower Notes Notes Sets
Squat Motion 340 155 1
Squat Back off volume 290 132.5 2
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 1-2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion
Chest Horizontal
Supported RowPress
Of Input your weight here 3 5-10
Choice
Overhead Extension of Input your weight here 2 5-10
Choice Exercise
Pull-Up Assistance Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
 Rep Achieved
Prescription (notate) Rest
away1from 3 mins
failure
away from 3 mins
failure
away from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
rep it out to 1 (notate) Rest
rep in reserve 3 mins
rep it out to 2 reps in reserve
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription (notate) Rest
away1from 3 min
failure 3 min
8-12 3 min
5-10 3 min
5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec
 Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
same as above 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min
Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min
 body weight for
Exercise calisthenics)
Weighted Dip 400
Weighted Pull-Up 400
Overhead
doing Press treat it's
a machine, 250
unloaded weight as 45 lbs) 450 5 rm

Good work on sticking it out to the end. Finish strong here and secure your
PRs and +1's
Progression
OHP
Select + Pull-Ups
Overhead Press Weight / Progression Notes Notes Sets
Variation 255 115 1
Backdown volume sets 210 95 2
Select Weighted Pull-Up 405 182.5 1
Backdown
Select OHPvolume sets
Assistance 330 150 2
Exercise Input your weight here 2
Select Your Unilateral Row Input your weight here 2
Lateral
OverheadRaise of Choice
Extension of Input your weight here 2
Choice Input your weight here 2
Pressdown
Shortened of Choice
Biased Curl Of Input your weight here 2
Choice Input your weight here 2

Progression
Lower Body
Squat Exercise 1
of Choice (All Weight / Progression Notes Sets
ATG if possible) 385 175 1
Squat Back off volume 325 147.5 2
Calf Exercise of Choice Input your weight here 3
Hip
Leg Hinge Of Choice
Extensions or Sissy Input your weight here 1-2
Squats
Seated or Lying Hamstring Input your weight here 2
Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted Dips + Secondary Progression

Pull-Up Day
Dip Variation of Choice Weight / Progression Notes Sets
(Pause At Top & Bottom) 405 182.5 1
Backdown volume
Select Your sets
Pull-Up 330 150 2
Assistance
Chest Assistance Exercise
Exercise Of Input your weight here 2
Choice Input your weight here 1-2
 Chest Supported Row Of
OverheadChoice
Extension of Input your weight here 2
Choice Input your weight here 2
Biceps Curl Of Choice Input your weight here 2
Pressdown
(Optional) of Choice
Cable Forearm Input your weight here 2
Curls Input your weight here 2

Lower Body 2 (pick different Progression

exercises
Paused from of
Variation lower 1) 1
Lower Weight / Progression Notes Sets
Squat Motion 345 157.5 1
Squat Back off volume 295 135 2
Calf Exercise of Choice Input your weight here 3
Hip Hinge Of Choice Input your weight here 2
Leg Extensions or Sissy Squats Input your weight here 2
Seated or Lying Hamstring Curls Input your weight here 2
Ab Exercise Of Choice Input your weight here 2

Weighted
Select Push-up Day
Your Extended Range Weight / Progression Sets Rep Prescription
Of Motion
Chest Horizontal
Supported RowPress
Of Go for a new 6-8 rep max 1 6-8 rep max
Choice
Overhead Extension of Input your weight here 2 5-10
Choice Exercise
Pull-Up Assistance Input your weight here 2 10-15
Of Choice Input your weight here 2 5-10
Hammer Curl or Reverse Curl Input your weight here 2 8-12
Lateral Raise of Choice Input your weight here 2 6-10
 Rep Achieved
Prescription (notate) Rest
away1from 3 mins
failure 3 mins
away1from 3 mins
failure 3 mins
8-12 2-3 mins
5-10 2-3sec
90 mins
-2
8-12 min
5-10 2-3 mins
5-10 2 mins
8-12 2 mins

Rep Achieved
Prescription
as many reps (notate) Rest
as possible 3 mins
rep it out to 2 reps in reserve
8-12 90 sec
5-10 3 mins
8-12 2 mins
6-10 2.5 min
6-10 90 sec

Rep Achieved
Prescription (notate) Rest
away1from 3 min
failure 3 min
8-12 3 min
5-10 3 min
 5-10 2 min
8-12 2 min
5-10 2 min
8-12 2 min
10-15 60 sec

Rep Achieved
Prescription
count from (notate) Rest
Lower 1 3 min
same as above 3 min
8-12 60-90 sec
5-10 3 min
8-12 2 min
5-10 2 min
5-10 2 min
Achieved
(notate) Rest
3 min
3 min
2 min
3 min
2 min
2 min