A1 trunk and hip stability activations
B1 front squats – 2 sets, 5 reps, 2 minutes rest between sets
C1 reverse band hack – 1 set, 10 reps, 2 minutes before top set
D1 leg extension- 10-15 reps
D2 lying leg curls – 10-12 reps
2 sets, 90 seconds between super sets
****2nd working set, drop the load 25% and hit AMRAP
E1 banded leg press – 1 sets, 20 reps, 90 seconds before working set
*****all sets listed are WORKING sets to failure. Take as many “warm up” sets as needed
A1 single-arm “sit back” ISO hammer strength row – 4 sets, 6-10 reps, 2 minutes between sets
B1 hammer strength ISO row (both arms) – 4 sets, 10-15 reps, 60 seconds between sets
C1 rack deadlifts- 4 sets, 3-15 reps, 3 minutes between sets
****2 peak sets, highest load first
****drop load 30 percent for 2 more drop down sets
D1 neutral shoulder width grip chins – 3 sets, 8-10 reps, 90 seconds rest
E1 neutral shoulder width grip chins – 6-8 reps
E2 neutral shoulder width Seated cable row – 10-15 reps
3 sets, 60 seconds rest between super sets
*****all sets listed to failure. WORKING SETS
A1 biceps activations
A2 triceps activations
3-5 reps, as many sets as needed
B1 DB preacher curls – 6-8 reps
B2 cable skull crushers – 8-10 reps
6 sets, 60 seconds between super sets
C1 Incline cable curls – 10-12 reps
C2 overhead rope triceps – 12-15 reps
C3 DB hammer curls – 10-12 plus one drop 5-10
5 sets, 30 seconds between super sets
*****all sets listed WORKING sets
A1 lying leg curls – 6 sets, 4-6 reps, 2 min rest between sets
B1 lying leg curls (eccentric overloaded) – 4 sets, 8-10 reps, 90 seconds between sets
C1 RDLs – 3 sets, 8-10 reps, 2 min between sets
D1 safety squat walking lunges – 3 sets, 20 steps, 90 seconds rest
*****listed sets to failure
A1 shoulder girdle front delt activations
B1 DB military press – 1 set, 5-8 reps, 3 minutes rest before top set
C1 machine shoulder press – 5 sets, 15 reps for the first set, 30 seconds rest, then AMRAP,
repeat 4 more times
***keep the same weight every set
D1 lying cuff laterals – 3 sets, 8-12 reps, 90 seconds rest between sets
****all 3 working sets, have 4 drop sets (10 seconds between drops)
E1 reverse pec dec – 1 set, 8-12 reps, 90 seconds rest before top set
***4 drops off of top set
****all sets listed are WORKING set.
A1 neutral grip (outside shoulder width) cable row – 6-8 reps, as many sets as needed ***activation
B1 step back single-arm row – 4 sets, 8-10 reps, 2 min rest
C1 supinated shoulder width grip pull down – 5 sets, 10-12 reps, 2 min rest D1 DB rows – 1 set, 10-15 reps
E1 cable pull over – 4 sets, 15-20 reps, 90 seconds rest
****all sets listed are WORKING sets
PRE –
3 capsules mental trigger (Redcon1)
2 scoops big noise (Redcon1)
4g citruline (true nutrition)
INTRA –
10g BCAAs (Redcon1 breach)
5g EAAs (Thorne EAAs)
4g citruline malate (true nutrition)
30g carbs – (Redcon1 cluster bomb)
POST workout (with/right before meal – no shake):
10g leucine (true nutrition)
20g EAAs (Thorne EAAs)
5g taurine (Poliquin)
2 scoop electrolytes (KTS)
200mg theanine (Poliquin)
600mg Magnesium glycinate (Poliquin)
5g Glycine (Poliquin)
Daily/health (I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)
Poliquin PN multi – 3 daily
Poliquin UltraHCL – 2 with every meal
Poliquin Uber C Vitamin C (6g total daily)
Poliquin uber Zinc (150-200mg daily)
Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsules of UberMag with last two meals)
Poliquin D3 (5000iu)
Designs for Health – Trans Resveratrol (600mg)
Estrogen detox – Designs for Health FemGuard – 6 per day
Poliquin or Metagenics 720 blend Fish oil – (6g per day)
Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora Spectrum and UltraFlora IB (switch every 2 weeks)
Nutridyn greens – 3 scoops per day
KTS Electrolytes – 4-6 scoops per day
Fiber supplement – 15g per day (rotate brands every 2 weeks)
Thorne berberine 500 – 1g per day
Thorne liver cleanse – 1 cap daily
Thorne SAT – 1 cap daily
Nutridyn calmez – 2 with last meal
Off day supplement changes
greens – 6-8 per day
Electrolytes – 6-8 per day
Fiber – 30g per day
Femguard – 10 per day
Fish oil – 3g per meal
Increase liver/kidney detox (SAT and TAPS 3-6 per day)
A1 Joe row activation- 5-8 reps
As many sets as needed
B1 “bottom half” pull ups – 4 sets, 8-10 reps, 90 seconds rest
C1 “bottom half” pull ups – 6-8 reps
C2 rope pullovers – 15 reps
C3 joe row – 15 reps
3 sets, 45 seconds rest
D1 chest supported Incline bench rows – 4 sets, 12-15 reps, 45 seconds rest
E1 rear delt high cables – 5 sets, 12-15 reps, 30 seconds rest
All set listed are to/past failure.
A1 Lying cable cuff lateral raises – 6 sets, 8-12 reps, 90 seconds rest
**
B1 high Incline bench DB lateral raises – 12-15 reps
B2 cable low laterals – 15-20 reps
4 sets, 45 seconds rest
C1 Low Incline bench DB rear delt – 10-12 reps
C2 high cable rear delts – 12-15 reps
4 sets, 45 seconds rest
D1 seated DB military press- 4 sets, 10-12 reps, 1 min rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 2 handle cable row -4-8 reps
A2 joe row – 4-8 reps
Activation. As many sets as needed
B1 step back single arm row – 1 set, 6-10 reps, 3 minutes rest before top set
C1 machine pull down – 3 sets, 6-10 reps, 3 minutes before top set
D1 machine pull down – single arm, 5 reps each arm, repeat, – then both arms AMRAP, 3 sets,
90 seconds rest
E1 barbell (upper back) rows – 3 sets, 6-12 reps, 90 seconds rest
F1 neutral shoulder width grip pull ups – 5-6 reps
F2 close grip pull ups – 5-6 reps
F3 neutral grip cable pull down – 8-10 reps
3 sets, 60 seconds rest
***drop sets with band for both pull ups
All sets to failure.
A1 activations – as many reps as needed
B1 high Incline smith reverse bands – 1 top set, 5-6 reps, 5 more drop down sets, 8-12 reps
****3 minutes rest before top set, 2 minutes rest between drop down sets
C1 Incline converging chest press – 5 sets, 8-12 reps, 90 seconds rest
D1 decline cable flys – 5 sets, 12-15 reps, 60 seconds rest
*****all sets too failure
Week 1
Mon – chest
Tues – am – delts pm – arms
Wed – back
Thurs – chest
Fri – am – arms pm – delts
Sat – back
Sun – hams (one quad)
Week 2
Mon – chest
Tues – am – delts pm – arms
Wed – back
Thurs – chest
Fri – am – arms pm – delts
Sat – back
Sun – quads and hams
Repeat
2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – (30g carbs)
Post shake – 70g carbs, 20g protein (EAAs)
Meal 2 – 8oz lean protein, 200g carbs
Meal 3 – 8oz lean protein, 100g carbs, greens
WORKOUT 2 – Intra 2 – (30g carbs)
Meal 4 – 8oz lean protein, 100g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil
Workout – Intra – 30g carbs
Post shake – 70g carbs, 20g protein (EAAs)
Meal 2 – 8oz lean protein, 200g carbs
Meal 3 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein, 100g carbs, greens
Meal 5- 8oz lean protein,100g carbs, greens
A1 Incline machine press – 5 sets, 6-12 reps, 3 minutes rest
B1 upper chest shortened isometronic activation – 5 seconds
B2 reverse band high Incline smith – 10-12 reps
B3 Incline press/fly – 10-12 reps
5 sets, 90 seconds rest
All sets listed, working to/past failure.
A1 2-cable row – 5-8 reps
A2 joe row – 5-8 reps
Activation. As many sets as needed
B1 “step back” hammer strength row – 3 sets, 8-12 reps, 3 minutes rest
C1 single arm pull down – 4 sets, 8-10 reps, 2 min rest
D1 pullover machine – 12-15 reps ****lengthened range emphasis
D2 pull down rest pause – 5-8, AMRAP, AMRAP (10 seconds between sets) 4 sets, 90 seconds rest
E1 wide grip trap pulldown – 12-14 reps E2 low row traps – 12-15 reps
4 sets, 60 seconds rest
*****all sets are working sets to/past failure. Take as many sets as needed to warm up
A1 Watson (or preacher) single arms DB curls – 5 sets, 5-12 reps, 90 seconds rest
B1 Seated cross-cable triceps extensions – 8-12 reps, 5 sets, 90 seconds rest
C1 “Incline” Watson curls – 10-12 reps
C2 single arm cable, Incline “side” triceps extensions – 10-12 reps 5 sets, 60 seconds rest
D1 high machine biceps curls – 4 sets, 10-15 reps, 45 seconds rest
****all sets are working sets. To or past failure
A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps
B1 reverse band Incline barbell press – 5 sets total (including 3 drop downs and 1 rest pause),
5-15 reps, 90 seconds between working sets (take as little rest as needed between working sets)
*****after 1st working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest
90 seconds and hit AMRAP (as many reps as possible), repeat 4 times, last set, rest 15-20 seconds and repeat 2 more times with same weight
C1 guillotine flys – 15-20 reps, (5-6 reps, then step forward, another 5-6 reps, repeat one more time)
C2 machine Incline press – 10-12 reps
4 sets, 90 seconds rest
D1 cable cuff lateral raises – 8-10 reps
D2 cable cuff front raises – 6-8 reps
5 sets, 60 seconds rest
****last set, 3 drops
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 Incline reverse band barbell press – 3 sets, 6-12 reps, 3 minutes rest before and between working sets
****the 2nd and 3rd working sets were with a weight approximately 30% lighter than the first set (still AMRAP)
B1 single-arm hammer strength step back row – 2 sets, 8-10 reps, 3 minutes rest
before/between top sets
C1 chins – 5-10 reps
C2 lean forward hammer row – 10-12 reps
C3 Incline hammer chest press – 10-12 reps
4 sets, 90 seconds rest
D1 2-handle pull downs – 12-15 reps
D2 cable flys – 12-15 reps
4 sets, 60 seconds rear
All listed sets are working sets to/past failure.
A1 single-leg leg curl – 5-8 reps
A2 single-leg leg X – 5-8 reps
A3 inventory squat – 5-8 reps
Activations. As many sets as needed
B1 Heel elevated front squats – 1 set, 5-8 reps, 3 minutes rest before working set
C1 lying leg curls – 3 sets, 5-8 reps, 2 minutes between working sets
*****last set triple drop, extended with partials
D1 banded single-leg hacks – 4 sets, 10-12 reps, 2 minutes rest between legs
*******all sets listed are working sets to/past failure.
A1 chest and shoulder girdle activation
B1 Incline DB chest press – 6-8 reps
B2 “step back” hammer strength row – 8-12 reps
3 sets, 3 minutes rest between supersets
C1 hammer strength row – 8-12 reps
C2 hips back hammer strength row – 8-10 reps
C3 flat converging machine chest press – 10-12 reps
5 sets, 90 seconds rest between set
****last two working sets, dropped the load about 20% to keep in rep range
*****all sets are working sets to/past failure. Take as many sets as needed to warm up
A1 rope pull over – 5-8 reps
A2 joe row – 5-8 reps
A3 pull down – 5-8 reps
Activation. Non-fatiguing. As many sets as needed
B1 shoulder width pull-ups – 5 sets, 6-10 reps, 2 minutes rest between sets
******first 2 working sets with peak weight, next 3 working sets dropped the load by 10%
C1 machine shoulder width rows – 3 sets, 8-10 reps, 2 minutes rest
D1 overhand BB rows (upper back emphasis) – 3 sets, 10-12 reps, 2 min rest
E1 overhand BB rows (upper back emphasis) – 8 reps
E2 deadlifts (to the floor) – 8 reps
E3 deadlifts (to the knees) – 8 reps
1 set, do not rack or take hands,off the bar between exercises
F1 high curls – 10-12 reps
F2 Incline cable curls – 10-12 reps
5 sets, 60 seconds rest
*****all sets working sets, to/past failure
A1 Watson (or preacher) single arms DB curls – 6-12 reps
A2 Seated cross-cable triceps extensions – 8-12 reps
3 sets, 90 seconds rest between/before working sets
****drop the weight by 15-20 percent for each of the last two working sets
B1 “Incline” cable curls – 10-12 reps
B2 single arm DB triceps extensions – 10-12 reps
4 sets, 60 seconds rest
****all sets are working sets. To or past failure
A1 chest/lat/shoulder girdle activations
****non-fatiguing. as many reps as needed
B1 Incline DB press – 6-15 reps
B2 “step back” single arm hammer strength row – 10-15 reps
2 sets, 3 minutes rest before/in between top sets
*****1st working set of each is at peak load, then for second working set drop the weight 25%, rest 3 minutes and hit AMRAP
C1 Incline converging chest press – 10-12 reps
C2 “handle” pull-ups- 5-8 reps
4 sets, 2 minutes rest between set
******all sets listed are working sets, too/past failure.
A1 Lying cable cuff lateral raises – 4 sets, 8-12 reps, 90 seconds between sets
*****four drops on the 3rd set
*****fourth and final set, drop the weight from the top sets by 60-70% and complete AMRAP
B1 prone rear delts raise – 10-12 reps
B2 machine shoulder press – 15 reps
4 sets, 30 seconds between super sets
C1 reverse pec dec – 10-12 reps
C2 Incline DB front delt raise – 10-12 reps
4 sets, 30 seconds between super sets
D1 “Y” cuff cable lateral raises – 10-12 reps
D2 low cuff cable lateral raises (bottom ROM) – 10-15 reps
4 sets, 30 seconds between super sets
*****For all exercises, the number of sets listed is
A1 joe row – 6-8 reps
A2 rope pull-over – 6-8 reps
***activations – not trained to fatigue
B1 “bottom range” neutral grip pull ups – 3 sets, 8-10 reps, 90 seconds rest
C1 “bottom range” neutral grip pull ups – 6-8 reps
C2 upper back cable rows – 12-15 reps
C3 rope “lengthened ROM” pullovers – 15-20 reps
3 sets, 60 seconds rest
D1 wide grip “upper back” cable pull downs – 15 reps
D2 chest supported rows – 15 reps
4 sets, 45 seconds rest
E1 chest supported Incline lateral raises – 15-20 reps
E2 cable “low” lateral raises – 15-20 reps
4 sets, 30 seconds rest
******listed sets are working sets
A1 lower body/torso activations – 1-5 reps, as many sets as needed
B1 Heel elevated front squats – 2 sets, 5-6 reps, 3 minutes rest before and between working sets
C1 leg extensions – 1 set, 10-15 reps, 3 minutes rest before top set
D1 lying leg curls- 4 sets, 6-10 reps, 90 seconds rest
E1 single-leg hack squats – 2 sets, 10-12 reps, 90 seconds rest between sets
*****For all exercises, the number of sets listed is WORKING sets (like, poop your pants working
sets). Always take as many sets as needed to warm-up/prepare for working sets
A1 incline converging chest press – 6-10 reps
A2 ring chins – 8-10 reps
4 sets, 90 seconds rest
B1 Incline converging chest press – 12-15 reps
B2 ring chins – 5-6 reps (still with BW)
4 sets, 45 seconds rest
*****load dropped on chest press, reps dropped on chins (load maintained from A2)
******working sets listed
A1 Rope pull-over – 5-15 reps
A2 neutral pull down – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatigue)
B1 neutral grip chins – 3 sets, 5-10 reps, 3 minutes rest
C1 neutral grip chins – 8-10 reps
C2 rope pull overs – 20-30 reps (including partials)
3 sets, 60 seconds rest
D1 bent over DB rows (upper back focus) – 3 sets, 6-10 reps, 3 minutes rest
E1 Bent over DB rows (upper back focus) – 10-12 reps
E2 Machine, chest supported row – 20-30 reps total (1-2 drops each set)
3 sets, 60 seconds rest
F1 high curls – 10-12 reps
F2 Incline cable curls – 10-12 reps
5 sets, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 Chest/external rotators/trap 3 activation – 5-8 reps, as many sets as needed
B1 Incline DB Press – 1 set, 5-10 reps, 3 minutes rest before top set
C2 Incline machine press – 3 sets, 8-10 reps, 2 min rest
D1 Incline machine press – 8-12 reps
D2 pec dec flies – 5 reps single, 5 reps both, 5 reps partials
3 sets, 60 seconds rest
E1 prone DB rear delts – 8-12 reps
E2 cable rear delt – 10-12 reps
4 sets, 45 seconds rest
F1 machine shoulder press – 2 sets, 8-10 reps, 90 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 lying leg curls (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction
B1 lying leg curls – 4 sets, 5-8 reps (extend every set with 5-8 partials in lengthened position),
90 seconds rest
C1 leg extensions (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction
D1 leg extensions – 2 sets, 10-12 reps, 2 minutes rest
*****double drop on both sets
E1 hack squats – 2 sets, 10-12 reps, 2 minutes rest
F1 walking lunges – 3 sets, 30 steps, 90 seconds rest
G1 Seated leg curls – 2 sets, 8-10 reps, 90 seconds reps
*****if a set is listed, it is not only a WORKING set, it is a FUCK UP your training partner, take
them for all they are worth set. If someone doesn’t vomit, shit themselves, or tap out…. you didn’t work hard enough.
