DELTS DAY

A1 seated DB military press – 3 working sets (including top set and two drop down sets), 8-15
reps, 3 min rest before, and in between working sets
****second working set, drop load by 20% and hit AMRAP, repeat one more time

B1 Lying cable cuff lateral raises – 4 sets, 8-20 reps, 90 seconds rest
*****last three working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 prone DB rear delt raises – 10-12 reps
C2 high cable rear delt raise – 10-12 reps
5 sets, 60 seconds rest

D1 Seated cable Rope face pull – 12-15 reps
D2 Incline neutral grip front raise – 10-15 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

hc


ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
As many sets as needed

B1 Watson single-arm T bench curls – 8-12 reps
B2 single-arm cuff cable triceps extensions – 10-15 reps
6 sets, 30 seconds rest

C1 Incline DB curls – 8-12 reps
C2 single-arm overhead cuff cable extension – 10-15 reps
6 sets, 30 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

hc


DELTS DAY

A1 DB laterals – 3 sets, 10-12 reps, 60 seconds rest

B1 DB laterals (drop sets) – 3 sets, 20+ reps total (including drops), 60 seconds rest
****every set has two drops, and partial reps

C1 DB laterals (drop sets) – 20+ reps total (including drops)
****every set has two drops, and partial reps

C2 Seated cable “Y” raises – 10-12 reps
C3 standing low cable laterals – 12-15 reps
3 sets, 60 seconds rest

D1 DB laterals (drop sets) – 20+ reps total (including drops)
****every set has two drops, and partial reps

D2 Seated cable “Y” raises – 10-12 reps
D3 standing low cable laterals – 12-15 reps
D4 lying cable laterals – 10 reps (top half isometronics – two second hold at peak contraction) straight to 10 reps partials
*****drop weight and repeat 3 sets, 60 seconds rest

hc


DELTS DAY

A1 standing cable front delt fly – 10-15 reps
A2 incline DB front raise – 10-15 reps
4 sets, 60 seconds rest

B1 seated DB laterals – 10-15 reps
B2 lying cable laterals – 10-15 reps
4 sets, 60 seconds rest

C1 single-arm cuff triceps press down – 10-15 reps
C2 single-arm rope overhead triceps extension 10-15 reps
4 sets, 60 seconds rest

hc


QUAD DAY

A1 Heel elevated yoke squats – 3 sets -first working set 6-8 reps, 2nd set drop down the weight
(at least 25-30%) and hit AMRAP, then repeat the process one more time for the 3rd set. Take
as little rest as needed up to first working set, then 3 minutes rest between all working sets

B1 Leg extensions – 2 sets, 10-15 reps, 2 minutes between working sets
*****need spotter for forced reps on working sets

C1 Reverse band hack squats – 2 sets, 10-15 reps, 2 minutes rest between sets
*****need spotter for forced reps on working sets

*****all working sets should be pushed to the point of pants-shitting and/or vomiting. Both is
preferable.

hc


Foods used

Lean protein (less then 2g fat in 8oz serving) – chicken breast, turkey breast (ground as well), wild caught fish, sardines (sardines and some fatty fish counted as added fat for a fat and protein meal)

Fats – almonds, cashews, grassfed butter, coconut oil (sometimes fat from a wild caught “fatty fish” – salmon or sardines)

Carbs – white basmati rice, quinoa, oatmeal, branched cyclic dextrin (Intra) Greens – kale, spinach, broccoli, mixed salad greens

Read meat – 96/4 grass fed beef or bison

****unless otherwise specified, everything is organic, wild caught, grassfed, gluten free

6/26-7/1

2-a-days
Meal 1 (pre training) – 12oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – 30g carbs
Meal 2 – 10oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 12oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 10oz lean protein, 120g carbs, greens
Meal 5 – 10oz lean protein,100g carbs, greens

One workout
Meal 1 – 12oz lean red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 10oz lean protein,120g carbs, greens
Meal 3 – 10oz lean protein, 15g fat, greens
Meal 4 – 10oz lean protein, 15g fat, greens
Meal 5 – 10oz lean protein, 100g carbs, greens

Delts/arms
120g Intra carbs

7/2-7/20

*****added one more meal, decrease protein serving amount per meal

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

7/21-7/29 (deload)

*****Dropped carbs from meal 5 on “one workout” day, and added in off days and off day nutrition.

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

Off day
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

7/29-10/7

*****back to the exact same diet prior to the deload

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

10/8-10/21

****Dropped the high Intra carbs on arms and delts. 30g every Intra workout shake.
****dropped 20g of carbs out of every carb meal
****dropped the carb meal from off day

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 80g carbs, greens
Meal 4 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 80g carbs, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

10/22

*****on two-a-days dropped carbs from meals 3 and 5

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

11/1-11/11

*****dropped carbs from meal 2
*****took Intra workout carbs from workout 2
*****dropped amount of carbs from last meal
*****dropped fat from everlasting meals

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 50g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, 50g carbs, greens

Off day workout
No off days until carb up

11/12-11/15

*****took all remaining carbs out, including Intra carbs

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – (no carbs Intra)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens
Workout – Intra – no carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, greens

Off day workout
No off days until carb up

Wednesday (first day of carb up):
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs
Meal 3 – 6oz chicken, 150g carbs
Meal 4 – 6oz chicken, 150g carbs
Meal 5 – 6oz chicken, 150g carbs

Thursday
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs quinoa
Meal 3 – 6oz chicken, 150g carbs white basmati rice
Meal 4 – 6oz beef, 150g carbs quinoa, 30g fat almond butter
Meal 5 – 6oz beef, 150g carbs quinoa, 30g fat almond butter

****6 liters of water both Wednesday and Thursday
****5 grams of sea salt both days

Friday (pre judging at noon)

Meal 1 – 6oz beef, 70g carbs quinoa, 15g fat almond butter
Meal 2 – 4oz beef, 50g carbs quinoa, 15g fat almond butter

Snacks up until pump-up – rice “cereal bar” with almond butter/maple syrup paste

****1 liter of water before 10am, no water after that point
****no sodium Friday

white basmati rice white basmati rice white basmati rice white basmati rice quinoa
white basmati rice


CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 Incline DB press – 2 sets total, 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP

C1 dips – 3 sets total, 8-12 reps, 120 seconds rest between sets
*****after 2nd working set at peak weight (for 8-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP

D1 dips – 12-15 reps
D2 High Incline smith press – 12-15 reps D3 DB floor press – 10-15 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

hc


DELTS DAY

A1 Joe side-delt isometronic activations- 3-6 reps
A2 Lying cable cuff lateral raises isometronics – 5-10 reps As many sets as needed

B1 Lying cable cuff lateral raises – 3 sets (contrast sets), 8-10 reps, 90 seconds rest
*****for each set, immediately drop the weight to around 30-40% of the original load and repeat AMRAP

C1 DB lateral raise – 8-10 reps
C2 chest supported DB lateral swings – 20-25 reps
C3 low cable side laterals – 12-15 reps
C4 band side delt isometronics – 30 seconds
C5 Seated side delt Rope pulls – 15-20 reps
5 sets, 45 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


MANLY AF DAY

A1 Trunk and hip activations – as many reps and sets as needed

B1 Heel elevated front squats – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

C1 neutral, shoulder width pull-ups – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

D1 deadlifts – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

E1 barbell OHP – 5 sets, 5 reps
***** 3 minutes rest
***** last working set AMRAP

F1 biceps/triceps BFR – 1 set, 30,30,15,15, 10 seconds rest between sets

hc


ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps
B2 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest

*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

C1 Single arm machine preacher curls – 8-12 reps
C2 cable cross triceps extensions – 10-15 reps
4 sets, 45 seconds rest

D1 3-position cable “24’s” curls – 24 reps
D2 3-position DB triceps “24’s” – 24 reps 4 sets, 45 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

hc


CALVES DAY

A1 toes raised plate calf activations – 5-8 reps As many sets as needed

B1 “shortened range” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 60 seconds rest
*****2-3 second pause at peak contraction

*****this will be your lightest load, that will allow you to fully plantar flex

C1 “midrange” calf raise (45 degree or leg press) – 3 sets, 10-12 reps, 90 seconds rest
*****this load will be second heaviest load, allowing about 90% of the ROM

D1 “what’s left” calf raise (45 degree or leg press) – 3 sets, 12-20 reps, 120 seconds rest
*****this load will be the heavies, allowing only about 75% of the ROM

*****extend every set with 5-10 partials in the stretched position

*****dropset every set: first drop load, then with body weight, then “seizure” rep partials to finish

*****every set listed is working set
hc


DELTS DAY

A1 shoulder girdle/front delt activations As many sets as needed

B1 Reverse band neutral grip Incline press – 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

C1 Lying cable cuff lateral raises – 4 sets, 8-20 reps, 90 seconds rest
*****last three working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

D1 high cable rear delt raise – 10-15 reps
D2 incline bench neutral grip front raise – 10-15 reps
D3 Incline bench CHEST supported lateral raises – 10-15 reps 5sets total, 45 seconds between sets
*****all sets listed are working sets

hc


BACK DAY

A1 Rope pull-over – 5-15 reps
A2 joe row – 5-10 reps
Activation. As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 wide-grip pull-ups – 10-12 reps
D2 wide-grip Seated cable rows – 10-15 reps
*****both upper back focused
4 sets, 60 seconds rest

E1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)

*****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

hc


ABS DAY

A1 core reaches – 5 reps (5 second hold at peak contraction)

B1 core reaches with draw-in – 5 reps (5 second hold at peak contraction)

C1 spine flexed TVA draw-ins – 5 reps (5 second hold at peak contraction)

D1 low back pad crunches – 8 reps

E1 reverse crunches – 8 reps

F1 kneeling oblique rotations – 5 reps, each direction (5 second hold at peak contraction) G1 hanging crunches – 8 reps

*****start with one set each, add rounds as needed. 30 seconds break between exercises. *****optional – add 5 sets of vacuum poses at the end. Hold each pose as long as possible.

hc


CHEST & DELTS DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 3 sets total (including 2 drop down sets), 5-15 reps, 3min seconds between sets
*****after 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), then repeat the same protocol 2 more times

C1 Reverse band Incline barbell press – 10-12 reps
C2 clavicle cable flys – 10-12 reps
C3 high Incline machine chest press – 5-10 reps
5 sets, 60 seconds rest between round

D1 DB lateral raises – 10-15 reps
D2 low cable lateral raises – 15-20 reps 5 sets, 45 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

hc


ARMS DAY

A1 Machine single-arm preacher curl activations – 5-8 reps A2 single-arm DB triceps extension activations- 5-8 reps *****as many sets as needed

B1 Machine preacher curls – 6-12 reps
B2 DB triceps extension – 6-10 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

C1 Watson bench “Incline” curls – 8-12 reps
C2 scap retracted bench cable triceps extensions – 5-12 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

D1 “Incline” cable curls – 12-15 reps
D2 overhead cable triceps extensions – 12-15 reps 4 sets, 30 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

hc


GLUTES DAY

A1 Banded BW RDLs – 5-10 reps
A2 Banded bridges – 5-10 reps *
****activations, as many sets as needed

B1 hip dominant box squats – 6 sets, 10 reps, 90 seconds rest

C1 single-leg lying leg curls – 6-8 reps
C2 barbell RDLs – 8-10 reps
5 sets, 60 seconds rest

D1 Banded reverse lunges – 10 reps per leg
D2 hip dominate, high stance leg press – 10-15 reps 5 sets, 45 seconds rest
*****all sets listed are working sets

hc


BACK DAY

A1 3-position joe row activation 5-8 reps
A2 2-position long handle cable pull-over – 5-10 reps As many sets as needed

B1 neutral grip chins – 5 sets , 8-10 reps, 3 minutes rest

C1 neutral grip chins – 5-10 reps
C2 2-arm pull downs (outside shoulder width grip)- 12-15 reps
C3 close grip semi-supinated grip pulldowns – 12-15 reps
5 sets, 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

hc


CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 Incline DB press – 2 sets total, 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP

C1 dips – 2 sets total, 8-12 reps, 120 seconds rest between sets
*****after 2nd working set at peak weight (for 8-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP

D1 High Incline cable fly – 10-15 reps D2 flat cable press – 10-15 reps
4 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

hc


ARMS DAY

A1 biceps activations – 2-5 reps, as many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps, 90 seconds rest
*****After last working set, “rest pause” and alternate immediately BACK to the other arm for AMRAP, repeat for 3 total sets on the last working set

C1 “Incline” cable curls – 8-12, 4 sets, 60 seconds rest
*****on last working set, extend the set with a triple drop set

D1 cambered bar preacher curls – 10-15 reps
D2 DB hammer curls – 10-15 reps
D3 Machine preacher curls – 10-15 reps
3 sets, 30 seconds rest (between each exercise and set)
*****on every set add a drop set, so by the third round you are doing two drop sets to extend the set

E1 cable curls BFR – 30 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps
*****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

hc


QUADS DAY

A1 Heel elevated yoke squats – 6 sets, 8-12 reps, (all were taken just short of form failure), 2 min rest
A2 Single-leg lying leg curls – 4 sets, 6-8 reps (only for the first four sets as “warm up”)

B1 Leg extensions – 4 sets, 10-20 reps (last set extend with drop up to 20+ reps), 2 min rest

C1 Seated leg curls -4 sets, 8-10 reps (extend sets with partials) 4 sets, 90 seconds rest

D1 Pin loaded, low stance leg press – 3 sets of 20-25 reps, rest 90 seconds between sets
*****for the first set, pick a weight that is brutal for 20-25 reps….then find your nuts, and increase the weight twice for the next two sets and hit 20-25 again

*****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

hc


ARMS DAY

A1 Watson single-arm T bench curls – 6-12 reps
A2 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest
*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

B1 Watson “Incline” 2-arm T bench curls – 8-12 reps
B2 cable cuff single-arm triceps extension – 10-15 reps 4 sets, 60 seconds rest

C1 Single arm machine preacher curls – 10-15 reps
C2 overhead DB triceps extensions – 10-15 reps
4 sets, 45 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

hc


CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 6 sets total (including 5 drop down sets), 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP for 3 sets, then drop the weight another 20% and repeat 2 more times

C1 Incline machine press- 6 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times

D1 bench cable flys – 10-15 reps (extend with partials)
D2 flat DB fly – 10-15 reps (extend sets with manual resistance, if you have a spotter) 6 sets, 45 seconds rest between rounds
*****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

hc


BACK DAY

A1 2-position long handle pull-over – 10-15 reps A2 joe row activation 5-10 reps
As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 2-arm pull downs (upright, then leaned back) – 4 sets total, 10-20 reps, 60 seconds rest *****last set extend with 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

hc


GLUTES DAY

A1 Banded bridges – 12 reps
A2 reverse power squat – 12 reps 5 sets, 45 seconds rest

B1 reverse power squat RDL – 10 reps B2 lying leg curls – 8 reps
B3 high stance leg press – 15 reps
5 sets, 45 seconds rest

C1 Banded kneeling front squats – 15 reps, 5 sets, 30 seconds rest
*****all sets listed are working sets

hc


DELTS & BICEPS DAY

A1 reverse pec dec- 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 1 all-out set, 8-10 reps
*****four drops on all-out set

C1 fixed bar Incline bench front raises – 10-15 reps
C2 Seated DB laterals – 10-15 reps
C3 high cable rear delt raise – 10-12 reps
*****extend last sets with triple drop, 4 sets total, 45 seconds between sets

D1 Machine preacher – 1 all-out set, 8-10 reps
*****2-3 drops on all-out set

E1 cable BFR – 30 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps
*****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

hc


TRICEPS DAY

A1 Cable cross triceps extensions (fully short) – 10-12 reps
A2 cable cross triceps extensions – partials (lengthened/mid range) – 10-15 reps
A3 smith “overhead” extensions – 5-10 reps
A4 smith push-up extensions – 5-10 reps
60 seconds rest – as many sets as needed until arms fall off

hc


BACK DAY

A1 2-arm cable row activation – 5-10 reps, as many sets as needed

B1 chest supported Prime extreme row – 5 sets, 8-12 reps
90 seconds rest between sets
******overloaded shortened, mid, then lengthened ROM (matching resistance profile)

C1 Single arm pull down – 6-8 reps
C2 neutral grip pull-ups – 6-8 reps
C3 close supinated grip pull down (lengthened ROM) – 10-12 reps
C4 pull over machine – 12-20 reps (short first, then lengthened)
4 sets, 60 seconds rest

D1 chest supported machine row – 15 reps
D2 standing 2-arm DB rows – 10 reps
4 sets, 60 seconds rest
*****extend DB rows with 2 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

hc


DELTS DAY

A1 seated DB military press – 2 working sets, 8-15 reps, 3 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 5 sets, 8-20 reps, 90 seconds rest
*****last four working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 high cable rear delt raise – 5 sets, 10-12 reps, 60 seconds rest *****extend last sets with triple drop

D1 Rope face pull/external rotation- 10 reps D2 Rope rear delt row- 10 reps
D3 Rope front raise – 10 reps
D4 Rope upright row – 10 reps
D5 Roped front delt press – 10 rep
4 sets total, 45 seconds between sets

*****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

hc


BACK DAY

A1 2-arm lat adduction w/internal rotation (no weight) – 5-8 reps A2 joe row activation 5-8 reps
As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 3 minutes rest

C1 reverse band rack dead lifts – 2 sets of 6-12 reps, 3 minutes rest
*****last set drop the load approximately 20% each set and hit AMRAP

D1 Prime extreme row – 4 sets, 6-12 reps, 2 minutes rest
*****last two sets drop, drop the load approximately 20% each set and hit AMRAP

E1 machine pull down – 10-12 reps
E2 2-arm cable rows – 10-15 reps
E3 cable Rope pull overs (short rope – just the lengthened position) – 10-15 rep 4 sets, 45 seconds between set
*****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

hc