THE INDEPENDENT VARIABLE

An Independent Variable is a variable that stands alone and is ultimately responsible for
influencing the outcome of an experiment.

DISCLAIMER: I DO NOT SELL A BULKING AND CUTTING PROGRAM BECAUSE

WHETHER BULKING OR CUTTING, YOUR TRAINING SHOULD REMAIN THE SAME
(however, building strength is more easily done when in a caloric surplus, so keep that in mind
before you attempt this program!)

To be successful with this program you will need:

To train hard
- this program does not work if you don’t.The Independent Variable in this program
is effort. The effort you choose to invest in the gym will be largely responsible for
the progress you make. It’s a return on your investment. Nearly every set you do
on this program should be taken to, or just shy of failure. Every workout in this
program is designed to take upwards of 1hr and 30mins. If your workouts exceed
this duration, you’re likely coasting through your workouts and lacking proper
intensity.
To workout efficiently
- using appropriate rest times in between sets is crucial to maximize energy output. This
is personal specific as each of our bodies are individually different and require different
rest times than one another, but as a general rule of thumb on compound movements I’d
recommend a minimum of 3 minute rest intervals and on accessory movements 1 ½ to 2
minutes. Working out efficiently also means no wasted time or energy. There is
commentary under each exercise in this program designed to help you precisely execute
each exercise and avoid wasted movements/energy. Messing around on your phone
disrupts your focus and gradually breaks down intensity. If you can’t set your phone
aside for a mere hour and prioritize having an optimal workout, you will not only fail this
program but will fail in life. How you do anything is how you do everything.
To Track your lifts
- I don’t care if you use a quill and scroll or your phone, but track your lifts.
Otherwise, you cannot ensure linear progressive overload, which is the entire goal
of this program. The main lifts this program revolves around and that you must
track are: squat, bench, incline bench, barbell overhead press, seated barbell
overhead press and pull ups. Tracking numbers also provides incentive and will
motivate you to strive for a specific goal in the gym.
To diet accordingly
- you can’t train like a beast and eat like a bird. You’ll experience soreness you’ve
never felt before when doing this program, so if you don’t supply your body with
the proper nutrients you simply won’t recover in time to proceed with the
program. Proper nutrients refers to adequate protein intake, having sufficient
carbohydrates in the body to fuel workouts, and consuming enough calories in
general. Creatine is not necessary, but is highly recommended when participating
in this program. Creatine will enable you to recover faster, exert higher power
output in the gym, and contains some muscle building properties. Because of the
rigorous training you must adhere to while on this program, it’s suggested you
schedule your workouts later in the evening to optimize workouts (especially if in
a caloric deficit). Working out at night reigns superior to morning training
because you’ve had the entire day to fuel your body with food, you have naturally
higher energy levels and it’s proven that you take 20% longer to reach fatigue.
To Track your weight
- your body weight is extremely relevant to how strong you are because weight
ultimately moves weight. As stated previously this program is for both bulking
and cutting, however those in a surplus will find the training less demanding than
those in a deficit. Because this program emphasizes not only hypertrophy
training but strength training as well, it would be in your best interest to maintain
your current body weight or stay close to it, so if you’re cutting, keep your weight
loss to a maximum of .5lbs a week.
To not ego lift
- If you can’t do it with proper form, you can’t do it. And aside from looking like an
absolute clown, ego lifting can result in negative consequences such as serious
injury, never getting laid, etc. Looking good and learning to move a substantial
amount of weight with pure form and technique is the ultimate goal of this
program.
To have a training partner (optional)
- champions come in pairs of two because they battle each other into perfection.
Having a training partner is beneficial for many reasons: It keeps you
accountable, it creates friendly competition, you’ll have a spotter which allows
you to push harder, and it simply keeps it fun. You can still battle your demons in
the gym with a buddy by your side. And having that extra person there to spot you
will allow you to train beyond failure and perform force reps which are extremely
beneficial to break strength plateaus and cause more damage to the muscle.
Don’t worry if you don’t have a training buddy because I train alone 90% of the
time, so don’t feel bad if you have no friends that will train with you.
 TRAINING INTRODUCTORY
Included in this program is the exact training model I used to propel myself from a
scrawny hardgainer to a successful fitness influencer and natural bodybuilding
competitor within several years. After completing this program your entire perception
towards training efficiently and effectively is guaranteed to change.

Volume is measured by sets x reps x weight. I use a very simple, but original training
model I developed throughout my 4 years of resistance training. My training model
functions by using very gradual progression in strength to marginally increase total
volume lifted each training session, thus creating progressive overload. This program
does not prioritize either strength or hypertrophy, it balances them. An example of
gradually increasing volume could be doing a 3x4 with 205lbs on bench press, then next
workout doing a 4x4 with 205lbs. Just this additional 1 set added 820lbs of volume!
I lift weights because I want to look good, so plain and simply put I train for aesthetics.
However, I don’t train like traditional bodybuilders or the majority of fitness models and
am completely against how they train. As you’ll soon see, my program is a common
push, pull, legs split, but does not follow a traditional PPL (push,pull, legs) layout. My
program differs from a typical PPL system, where instead of focusing solely on
hypertrophy, I use a minimalistic approach towards strength training to make sure
strength is not neglected entirely. There’s something fundamentally wrong with going
into a workout without first doing compound movements and here’s why: For an obvious
example of why doing compound movements first is extremely beneficial, let’s analyze
pull ups. Imagine doing a back workout that involves 5 back exercises such as: lat pull
downs, cable rows, 1-arm dumbbell rows, reverse pec deck, and dumbbell shrugs. Now
let’s create a scenario in which BEFORE you perform these exercises, you first do pull
ups. Doing pull ups before those 5 back exercises is going to stimulate a broad range of
muscles in your back, hence pre-exhausting the back and making those following
exercises much more effective. Another benefit of performing compound movements
before Isolation exercises, is you’ll have higher strength output as your body is fresh.
 WEEK 1
DISCLAIMER: READ EVERY EXERCISE DESCRIPTION THOROUGHLY AS EACH ONE
CONTAINS NOT ONLY DIFFERENT TIPS AND KNOWLEDGE, BUT INSTRUCTIONS ON
HOW TO LOAD AND WEIGHT YOUR LIFTS.

PUSH DAY 1

5x5 Flat Bench

- 5 sets of 5 repetitions. Go as heavy as possible and pick 1 consistent weight to perform
for 5 sets of 5 while maintaining good technique
3x5 Seated Barbell Overhead Press
- 3 sets of 5 repetitions. Go as heavy as possible and pick 1 consistent weight to perform
for 3 sets of 5 while maintaining good technique. Butt should be touching back of pad
and forearms should be perpendicular to the ground during movement
3x8 Incline Dumbbell Press
- 3 sets of 8 repetitions. Keep the bench between 30° - 45°. Either meet parallel depth with
arms or slightly below parallel. A good mind-muscle cue to enhance contraction is to
drive dumbbells upwards leading with thumbs.
3x8 High to Low Cable Flys supersetted w/ 3x12-15 Wide Grip Incline Barbell Bench
- superset. Go relatively heavy on the high to low cable flys, then back off with a lighter
weight and just focus on the stretch during wide grip incline bench. Maintain a high bar
path during incline bench (bar should connect to collar bone) while keeping a wide grip
to stretch the chest. Don’t fully lockout at top of movement, keep tension on chest
throughout the entire 12 reps.. these should hurt! (in a good way lol)
4x8 Seated Dumbbell Shoulder Press supersetted w/ 4x12 Lying Cable Lateral Raises
- superset. Butt should be touching back of pad and forearms should be perpendicular to
the ground during dumbbell shoulder press. For lying cable lateral raises you will need a
dual pulley system, preferably on a seated cable row setup. (if needed, substitute with
traditional lateral raises)
2x10 Dips (add weight if you can) supersetted w/ 2x12 tricep push downs
- superset. Perform 2 sets of 10 on dips. Add weight if you can, or use dip assist if needed.

PULL DAY 1

5X5 Pull Ups (followed by bodyweight AMRAP)

- 5 sets of 5 repetitions. Add weight if you can and go as heavy as possible, or use pull up
assist. Complete all sets and following the last set perform a bodyweight AMRAP (As
Many Reps As Possible), or if using pull up assist perform a drop set on the last set.
3x8 Lat Pull Downs supersetted w/ 3x12 Lat Push Downs
 - superset. Perform lat pull downs with a challenging weight, preferably with a medium
MAG grip, followed by lat push downs with a long straight bar.
4x8 Heavy chest supported T-Bar Row
- 3 sets of 8 repetitions. Perform 3 sets of chest supported T-Bar rows and go as heavy as
possible with proper technique. Control the eccentric (lowering portion) part of the
movement and explode upwards on the concentric (lifting portion), hold a brief
pause/squeeze at the top of movement. Allow some curvature in your thoracic spine on
the lowering portion of the movement as this will stretch the middle traps.
4x8-10 Reverse Pec Deck supersetted w/ 4x12-15 Face Pulls
- superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On face pulls, put
one leg up and pressed against the machine for stability and lean back while performing
exercise. A good mind-muscle cue as you’re executing the exercise is to pretend like
you’re doing a back double bicep.
3x8 Heavy Straight Bar Curls
- 3 sets of 8 repetitions. Go as heavy as possible while maintaining decent/good
technique. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. Keep elbows in and not flared to better isolate the bicep.
2 sets of Reverse 21’s Seated Incline Dumbbell Curls
- 2 sets of 21 repetitions. If unfamiliar with reverse 21’s, a quick YouTube search for visual
reference would be recommended. This is a very humbling exercise with high time under
tension, so pick a reasonable weight. To further isolate the biceps, keep your shoulders
back and out of the movement.

LEG DAY 1

1 Rep Max Squat followed by a 3x3

- 1 Rep Max followed by 3 sets of 3 repetitions. Perform a 1 rep max with either safety
racks or a spotter and use a weight belt. Go as heavy as possible and pick 1 consistent
weight to perform for 3 sets of 3 while maintaining good technique
3x8 Hack Squats
- 3 sets of 8 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt. Keep back and butt glued to the pad and position your feet position
feet where you are the strongest and can drive the most weight, while pointing toes
slightly outwards.
3x10 Leg Extensions supersetted w/ 3x10 Heel Elevated Goblet Squats
- superset. When performing leg extensions, stay tightly glued to the pad by bracing with
hands and keep ankles slightly turned outwards to put emphasis on the vastus medialis.
Maintain tension throughout the entirety of movement by not bottoming out the weight
 stack. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and goe
ass to grass
3x8 Heavy Dumbbell Romanian Deadlifts
- 3 sets of 8 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the dumbbells close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
2x12-15 lying hamstring curls
- 2 sets of 12-15 repetitions. Perform 2 sets of lying hamstring curls with 3 second
negatives and fast concentric portions. Keep your pelvis glued to the pad, otherwise your
glutes will be doing the majority of the work.
3x15 Seated Calf Raises
- 3 sets of 15 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Avoid bouncing and using
momentum at the bottom of the rep to refrain from using your achilles tendon instead of
your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 2

3x3 Flat Bench followed by 80% AMRAP

- 3 sets of 3 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
push day, increase the resistance by 5lbs. Ex: If you did 205lbs for a 5x5 last push day,
today do your 3x3 with 210lbs. Use 1 consistent weight to perform for 3 sets of 3 while
maintaining good technique. After completion of 3x3, multiply your 3x3 weight by 80%
and do AMRAP.
3x6 Seated Barbell Overhead Press
- 3 sets of 6 repetitions. Use the same weight used on the previous push day to perform 3
sets of 6 while maintaining good technique. Butt should be touching the back of pad and
forearms should be perpendicular to the ground during movement. Keep the bar as close
to your face as possible until overtop of the head, then press backwards and directly
above head (this is the optimal bar path for the movement).
3x9 Incline Dumbbell Press
- 3 sets of 9 repetitions. Use the same weight as previous push day to perform 3 sets w/
an additional rep on each set. Keep the bench between 30° - 45°. Either meet parallel
depth with arms or slightly below parallel. A good mind-muscle cue to enhance
contraction is to drive dumbbells upwards leading with thumbs.
3x8 Incline Dumbbell Flys supersetted w/ 3x10-12 High to Low Cable Flys
- superset. Use the lowest incline setting to perform dumbbell flys. To enhance the stretch
on high to low cable flys, while performing the eccentric part of the movement, sink down
and against the cables with your upper body.
4x8-10 Seated Arnold Press supersetted w/ 4x12-15 Lying Cable Lateral Raises
- superset. If unfamiliar with Arnold Press, a quick YouTube search for visual reference
would be recommended. Very similar to traditional dumbbell shoulder press, with a bit
more time under tension, hence making it more difficult of a movement. When
performing any kind of lateral raise, always make it your goal to get your elbow/hands as
high as possible, while keeping your shoulders down and suppressed. This takes the trap
out of the equation and isolates the medial delt.
2x8-10 Barbell Skull Crushers supersetted w/ 2x12 tricep push downs
- superset. Use an easy bar to perform barbell skull crushers. Keep tension on triceps
throughout the entire set by not bringing the barbell past the forehead at the start of the
movement. On tricep push downs, avoid moving elbows during the movement and on the
eccentric part of the movement flex your biceps to better stretch the tricep.

PULL DAY 2

3x3 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 3 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
pull day, increase the resistance by 5lbs, or decrease the assist amount if using pull up
assist. Complete all sets and following the last set perform a bodyweight AMRAP (As
Many Reps As Possible), or if using pull up assist perform a drop set on the last set.
4x10 Lat Pull Downs
- 4 sets of 10 repetitions. Perform lat pull downs preferably with a medium MAG grip, and
pull the bar towards your sternum while having a natural arch in your back. (record what
weight you do for this 4x10 as it will be used later in the program!)
3x10 Single Arm Isolateral High Rows supersetted w/ 3x12-15 Bent Over Dumbbell
Rows
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
After a brief pause and squeeze at peak contraction, control the weight on the concentric
(lowering portion) part of the movement in order to maintain tension on the working
muscles.
3x8 Chest supported Machine Row supersetted w/ 3x12 Single Arm Seated Cable Row
- superset. During machine rows, control the eccentric (lowering portion) part of the
movement and explode upwards on the concentric (lifting portion), hold a brief
pause/squeeze at the top of movement. Also, allow some curvature in your thoracic
spine on the lowering portion of the movement as this will stretch the middle traps. On
 single arm seated cable rows ensure you keep your shoulders/chest stationary and focus
on getting your elbow back behind you as far as possible.
3 Sets of Reverse Pec Deck (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps last set drop
set)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Keep your chest connected
to the pad and keep butt about 6-12 inches away from the pad (almost as if you’re
leaning into the pad). Also, make sure to keep elbows level with shoulders throughout
the entirety of the movement and get elbows/hands as far back as possible to achieve a
good contraction.
2x8-10 Close Grip Preacher Curls
- 2 sets of 8-10 repetitions. Use an easy curl bar and a challenging weight, while
performing 2 second negatives and controlled concentric portions.
4x10 Pronated Straight Bar Curls supersetted w/ 4x12 Cable Hammer Curls
- superset. Keep your elbows tucked and shoulders back during the movement and use a
pronated grip to perform the straight bar curls. On cable hammer curls it is essential that
you keep tension throughout the entire set (do not bottom out the weight stack) and use
a rope attachment.

LEG DAY 2

3x4 Squats
- 3 sets of 4 repetitions. Use the same weight as previous leg day to perform 3 sets of 4
while maintaining good technique. Use a weight belt.
3x8 Leg Press supersetted w/ 3x12-15 Leg Extensions
- superset. When performing leg press, position feet slightly lower than normal to make
the movement more quad focused. During leg extensions, stay tightly glued to pad by
bracing with hands and keep ankles slightly turned outwards to put emphasis on the
vastus medialis. Maintain tension throughout the entirety of movement by not bottoming
out the weight stack.
2x8-10 Bulgarian Split Squats supersetted w/ 2x10 Heel Elevated Goblet Squats
- superset. During bulgarian split squats, position foot slightly behind knee to place
majority of the load onto the quad. Either use a plate or some other gym equipment to
place heels on while performing goblet squats. Keep your heels together and toes
pointed outwards and goes ass to grass
3x8 Barbell Hip Thrusts
- 3 sets of 8 repetitions. These should be done with a weight that is challenging, but not
too heavy that you can’t get a proper contraction. Hold a brief pause/squeeze at the top
of movement.
2x12-15 Seated Hamstring Curls
 - 2 sets of 12-15 repetitions. Perform 2 sets of seated hamstring curls with 3 second
negatives and fast concentric portions. Instead of sitting back against the pad, to get a
better contraction and stretch, hunch over the knee pad with upper body.
3x12 Standing Calf Raises
- 3 sets of 15 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 3

3x4 Flat Bench

- 3 sets of 4 repetitions. Use the same weight as previous push day to perform 3 sets of 4
while maintaining good technique.
4x5 Seated Overhead Press
- 4 sets of 5 repetitions. Use the same weight used on the previous push day to perform 4
sets of 5 while maintaining good technique. Keep the bar as close to your face as
possible until overtop of the head, then press backwards and directly above head (this is
the optimal bar path for the movement). Butt should be touching back of pad and
forearms should be perpendicular to the ground during movement
3x8 Incline Smith Machine Guillotine Press supersetted w/ 3 sets Push-Ups to Failure
- superset. Place a bench under a smith machine at 45° and ensure the bar connects
between your collar bone and chin at the bottom of the movement. This movement
heavily stresses the clavicular portion of the chest and to make it even harder, widen
your grip.
2x8 High to Low Cable Flys supersetted w/ 2x10-12 Incline Dumbbell Flys
- superset. To enhance the stretch on high to low cable flys, while performing the eccentric
part of the movement, sink down and against the cables with your upper body.Use the
lowest incline setting to perform dumbbell flys.
2x6-8 Heavy Seated Dumbbell Shoulder Press
- 2 sets of 6-8 repetitions. Butt should be touching the back of pad and forearms should be
perpendicular to the ground. A good mind-muscle cue to enhance contraction is to drive
dumbbells upwards leading with pinkies.
3x10-12 Behind the Neck Press w/ 3x12-15 Dumbbell Upright Rows
- superset. Use caution while performing behind the neck press and use a reasonable
weight, while not exceeding a parallel depth.
3x8 Dips
 - 3 sets of 8 repetitions. Whatever weight you performed a 2x10 with on “push day 1,”
increase the resistance by 2.5lbs because we’ve dropped the repetitions and eliminated
the tricep push-down superset, therefore we should have more energy output towards
our dips

PULL DAY 3

3x4 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 4 repetitions. Use the same weight you performed 3 sets of 3 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x10 Wide Grip Lat Pull Downs supersetted w/ 4x10 Dumbbell Lat Pullovers
- superset. Perform lat pull downs with a long bar to get a wider grip, followed by dumbbell
lat pullovers overtop of a bench with a challenging weight that still allows you to focus
on stretching the lats.
3 Sets of Chest supported T-Bar Row (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8,10,12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Control the eccentric
(lowering portion) part of the movement and explode upwards on the concentric (lifting
portion), hold a brief pause/squeeze at the top of movement. Also, allow some curvature
in your thoracic spine on the lowering portion of the movement as this will stretch the
middle traps.
4x8 Seated Wide Grip High Cable Rows w/ 4x10-12 Face Pulls
- superset. For the seated rows, it would be in your best interest to use a long bar
(commonly used for lat pull downs) that enables you to have a wide grip. Pull the bar
back towards you at nipple height, creating activation in the rear delt and middle traps.
3x8 One Arm Dumbbell Preacher Curls
- 3 sets of 8 repetitions. Dumbbell Starting position should be at shoulder height. Use a
challenging weight, but perform 2 second negatives and controlled concentric portions.
2 Fatigue Sets of Dumbbell Hammer Curls
- start with as heavy of a weight as possible for 8 repetitions, then perform 5lb AMRAP
(As Many Reps As Possible) drop sets until reaching 10lbs dumbbells. Ex: Dylan Starts
with 40lb Dumbbells and completes 8 reps, then immediately drops down to the 35’s for
AMRAP, then 30’s, then 25’s… until reaching 10lbs.

LEG DAY 3

4x4 Squats
- 4 sets of 4 repetitions. Use the same weight as previous leg day to perform 4 sets of 4
while maintaining good technique. Use a weight belt.
3x10 Narrow Smith Machine Squats
- 3 sets of 10 repetitions. On a smith machine and using a weight belt, perform a 3x10
narrow squat with 3 second controlled negatives and explode on the concentric
portions.
3x8 Heel Elevated Goblet Squats supersetted w/ 3x12-15 Leg Extensions
- superset. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and goe
ass to grass When performing leg extensions, stay tightly glued to pad by bracing with
hands and keep ankles slightly turned outwards to put emphasis on the vastus medialis.
Maintain tension throughout the entirety of movement by not bottoming out the weight
stack.
2x9 Dumbbell Romanian Deadlifts
- 2 sets of 9 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the dumbbells close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3x12 Lying Hamstring Curls (last set drop set to failure)
- 3 sets of 12 repetitions. Perform 2 sets of lying hamstring curls with 3 second negatives
and fast concentric portions. Keep your pelvis glued to the pad, otherwise your glutes
will be doing the majority of the work.
3x12 Seated Calf Raises
- 3 sets of 12 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Avoid bouncing and using
momentum at the bottom of the rep to refrain from using your achilles tendon instead of
your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 4

4x4 Flat Bench

- 4 sets of 4 repetitions. Use the same weight as previous push day to perform 4 sets of 4
while maintaining good technique.
5x5 Seated Barbell Overhead Press
- 5 sets of 5 repetitions. Use the same weight used on the previous push day to perform 5
sets of 5 while maintaining good technique. Butt should be touching back of pad and
forearms should be perpendicular to the ground during movement
4x10 Incline Dumbbell Press supersetted w/ 4 sets of Incline Push-Ups to Failure
 - superset. This is a very high amount of volume so don’t bite off more than you can chew.
Pick a reasonable weight keeping in mind you must perform 40 reps as well as push ups
3x10 pec deck (last set is a double drop set)
- 3 sets of 10 repetitions. Keep your butt connected to the back of the pad and retract your
scapula while getting your chest up and out. A good mind-muscle cue while using the
pec deck, is to pretend as if you’re hugging a big oak tree.
3x8 Dumbbell Shoulder Press
- 3 sets of 8 repetitions. Butt should be touching the back of pad and forearms should be
perpendicular to the ground. A good mind-muscle cue to enhance contraction is to drive
dumbbells upwards leading with pinkies
2x10-12 Dumbbell Incline Y Raise supersetted w/ 2x12-15 Lying Cable Lateral Raises
- superset. Position bench at 60° when performing incline Y-Raises. The purpose of
performing Y-Raises on an incline is that it puts your medial delt in an anatomically
advantageous position to be targeted.
3x10 Feet Elevated Bench Dips
- 3 sets of 8 repetitions. Add weight if possible, can easily be loaded by placing weight
plates on top of thighs

PULL DAY 4

3x5 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 5 repetitions. Use the same weight you performed 3 sets of 4 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x9 Lat Pull Downs supersetted w/ 3x10 Lat Push Downs
- superset. Perform lat pull downs preferably with a medium MAG grip, followed by lat
push downs with a rope attachment.
3x8-10 Smith Machine Rows supersetted w/ 3 Sets of Inverted Rows to failure
- superset. On a smith machine, perform rows with either a supinated or pronated grip
(your choice) immediately followed by inverted rows with 1 second pauses at peak
contraction. Instead of letting gravity lower you down, utilize the negative portion of the
movement and control it.
3x8-10 Single Arm Isolateral High Rows
- 3 sets of 8-10 repetitions. When performing isolateral high rows, aim to get your elbow
back as far as possible, as this will ensure you create the most optimal contraction in
your middle trap. After a brief pause and squeeze at peak contraction, control the weight
on the concentric (lowering portion) part of the movement in order to maintain tension
on the working muscles.

3x12 Reverse Pec Deck (last set drop set) supersetted w/ 3x10 Incline Shrugs
 - superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On incline shrugs,
position the bench between 45° - 60° and perform shrugs with brief 1 second pauses.
4x8 straight bar curls
- 4 sets of 8 repetitions. Go as heavy as possible while maintaining decent/good
technique. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. Keep elbows in and not flared to better isolate the bicep.
2x12 Cross Body Hammer curls
- 2 sets of 12 repetitions. When performing cross body hammer curls don’t fully lockout at
the bottom of the rep as this will relieve tension off the brachialis, making the exercise
less effective.

LEG DAY 4

4x5 Squats
- 4 sets of 5 repetitions. Use the same weight as previous leg day to perform 4 sets of 5
while maintaining good technique. Use a weight belt.
4x7-8 Heavy Leg Press
- 4 sets of 7-8 repetitions. When performing leg press, position feet where you are the
strongest and can drive the most weight. Keep butt flush against the back of the pad
while bracing with your hands to stay as tight as possible. (Tightness = Power)
4 sets of Leg Extensions (set 1 - 15, set 2 - 12, set 3 - 10, set 4 - 8 last set drop set)
- 4 sets as follows: 15, 12, 10, 8. This is traditional pyramid training. Start light, and
gradually increase the weight as the sets progress and the reps decrease. During the
movement, stay tightly glued to the pad by bracing with hands and keep ankles slightly
turned outwards to put emphasis on the vastus medialis. Maintain tension throughout
the entirety of movement by not bottoming out the weight stack.
2x10 Barbell Romanian Deadlifts
- 2 sets of 10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the barbell close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3x10 Seated Hamstring Curls (last set drop set to failure)
- 3 sets of 10 repetitions. Perform 2 sets of seated hamstring curls with 3 second
negatives and fast concentric portions. Instead of sitting back against the pad, to get a
better contraction and stretch, hunch over the knee pad with upper body.
3x15-20 Standing Calf Raises
- 3 sets of 15-20 repetitions. Place the majority of the load on balls of feet and strive to
end each rep on your big toes to achieve peak contraction. Perform 1 second pauses at
 both the bottom and top of movement to refrain from using your achilles tendon instead
of your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 5

5x4 Flat Bench

- 5 sets of 4 repetitions. Use the same weight as previous push day to perform 5 sets of 4
while maintaining good technique.
3x4 Seated Barbell Overhead Press
- 3 sets of 4 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
push day, increase the resistance by 5lbs. Butt should be touching back of pad and
forearms should be perpendicular to the ground during movement
3 sets of Incline Dumbbell Press (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Keep the bench between
30° - 45°. Either meet parallel depth with arms or slightly below parallel. A good
mind-muscle cue to enhance contraction is to pretend like you’re squeezing a pencil
between your shoulder blades throughout the entire set.
3x8 High to Low Cable Flys supersetted w/ 3x12 Wide Grip Incline Barbell Bench
- superset. To enhance the stretch on high to low cable flys, while performing the eccentric
part of the movement, sink down and against the cables with your upper body. Maintain
a high bar path during incline bench (bar should connect to collar bone) while keeping a
wide grip to stretch the chest. Don’t fully lockout at top of movement, keep tension on
chest throughout the entire 12 reps.. these should hurt! (in a good way lol)
2x12-15 Seated Dumbbell Press
- 2 sets of 12-15. Your pressing strength won’t be optimal from all the previous pressing
work you’ve already done, but just go light and focus on pure technique. Butt should be
touching the back of pad and forearms should be perpendicular to the ground. A good
mind-muscle cue to enhance contraction is to drive dumbbells upwards leading with
pinkies.
2x8 Heavy One Arm Lateral Raises supersetted w/ 2x12-15 Lateral Raises
- superset. unilateral raises are easiest performed while using the other arm to brace
(holding onto something) while slightly leaning away from brace point with body. When
performing any kind of lateral raise, always make it your goal to get your elbow/hands as
high as possible, while keeping your shoulders down and suppressed. This takes the trap
out of the equation and isolates the medial delt.
2x10 Dips (add weight if you can) supersetted w/ 2x12 Overhead Tricep Extensions
 - superset. When performing dips, make sure to lean back to prioritize the triceps and not
the chest.

PULL DAY 5

4x5 Pull Ups (followed by bodyweight AMRAP)

- 4 sets of 5 repetitions. Use the same weight you performed 3 sets of 5 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x8 Lat Pull Downs
- 3 sets of 8 repetitions. Perform lat pull downs with a challenging weight, preferably with a
medium MAG grip, and pull the bar towards your sternum while having a natural arch in
your back.
3x12 Single Arm Isolateral High Rows supersetted 3x12 Close Grip Lat Pull Down
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
A good mind-muscle cue for close grip lat pull downs is as you’re pulling down, pretend
as if you’re squeezing a pencil between your middle traps every time you contract.
3x8-10 Chest Supported Machine Row supersetted w/ 3x12-15 Bent Over Dumbbell
Rows
- superset. During machine rows, control the eccentric (lowering portion) part of the
movement and explode upwards on the concentric (lifting portion), hold a brief
pause/squeeze at the top of movement. Also, allow some curvature in your thoracic
spine on the lowering portion of the movement as this will stretch the middle traps
4x8-10 Reverse Pec Deck supersetted w/ 4x8-10 Face Pulls
- superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On face pulls, put
one leg up and pressed against the machine for stability and lean back while performing
exercise. A good mind-muscle cue to enhance the contraction in your rear delts is to not
only pull back, but simultaneously pull the rope out to the sides.
4x10 Pronated Straight Bar Curls
- 4 sets of 10 repetitions. Keep your elbows tucked and shoulders back during the
movement and use a pronated grip.
2 sets of Reverse 21’s Seated Incline Dumbbell Hammer Curls
- 2 sets of 21 repetitions. If unfamiliar with reverse 21’s, a quick YouTube search for visual
reference would be recommended. This is a very humbling exercise with high time under
tension, so pick a reasonable weight.
LEG DAY 5

5x4 Squats
- 5 sets of 4 repetitions. Use the same weight as previous leg day to perform 5 sets of 4
while maintaining good technique. Use a weight belt.
4x7-8 Heavy Barbell Hip Thrusts
- 4 sets of 7-8 repetitions. These should be done with a weight that is very challenging, as
the goal here is to thrust as much weight as possible with good technique.
3x8 Heel Elevated Goblet Squats supersetted w/ 3x15 Leg Extensions
- superset. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and goe
ass to grass When performing leg extensions, stay tightly glued to the pad by bracing
with hands and keep ankles slightly turned outwards to put emphasis on the vastus
medialis. Maintain tension throughout the entirety of movement by not bottoming out
the weight stack.
3x10 Dumbbell Romanian Deadlifts
- 3 sets of 10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the dumbbells close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3 sets of Lying Hamstring Curls (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase
3x15-20 Seated Calf Raises
- 3 sets of 15-20 repetitions. Place the majority of the load on balls of feet and strive to
end each rep on your big toes to achieve peak contraction. Perform 1 second pauses at
both the bottom and top of movement to refrain from using your achilles tendon instead
of your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 6

4x5 Flat Bench

- 4 sets of 5 repetitions. Use the same weight as previous push day to perform 4 sets of 5
while maintaining good technique.
4x4 Seated Barbell Overhead Press
- 4 sets of 4 repetitions. Use the same weight as previous push day to perform 4 sets of 4
while maintaining good technique. Butt should be touching the back of the pad and
 forearms should be perpendicular to the ground during movement. Keep the bar as close
to your face as possible until overtop of the head, then press backwards and directly
above head (this is the optimal bar path for the movement)
4x8 Incline Smith Machine Guillotine Press supersetted w/ 4 sets of Incline Push-Ups
to failure
- superset. Place a bench under a smith machine at 45° and ensure the bar connects
between your collar bone and chin at the bottom of the movement. This movement
heavily stresses the clavicular portion of the chest and to make it even harder, widen
your grip.
3x8 Dips supersetted w/ 3x12 High to Low Cable Flys
- superset. When performing these dips, we want the chest to bear most of the load, so
lean forwards to prioritize the chest. To enhance the stretch on high to low cable flys,
while performing the eccentric part of the movement, sink down and against the cables
with your upper body.
3x12 Seated Dumbbell Press supersetted w/ 3x12 Lying Cable Lateral Raises (last set
drop set to failure)
- superset. Butt should be touching back of pad and forearms should be perpendicular to
the ground during dumbbell shoulder press. For lying cable lateral raises you will need a
dual pulley system, preferably on a seated cable row setup. (if needed, substitute with
traditional lateral raises)
3x12 Tricep Push Downs w/ rope attachment
- 3 sets of 12 repetitions. On tricep push downs, pull the rope apart and out away from you
to engage the lateral head of your tricep.

PULL DAY 6

5x5 Pull Ups (followed by bodyweight AMRAP)

- 5 sets of 5 repetitions. Use the same weight you performed 4 sets of 5 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x8 Dumbbell Lat Pullovers supersetted w/ 4x12 Lat Pull Downs
- superset. Perform dumbbell lat pullovers overtop of a bench with a challenging weight
that still allows you to focus on stretching the lats. Immediately after, perform lat pull
downs preferably with a medium MAG grip.
4x8-10 Single Arm Machine Row supersetted w/ 4x10 Seated Cable Row
- superset. When performing single arm machine rows, position the seat at an appropriate
height that allows you to get a full stretch in your lats and middle traps, and find a
bracing point with your other hand. A good mind-muscle cue for seated cable rows is to
keep your shoulders back and pretend like you’re squeezing a pencil between your
middle traps every time you contract.
3x8-10 Head Supported Reverse Dumbbell Fly supersetted w/ 3x10-12 Face Pulls
- superset. Find a bracing point for your forehead (top of a bench that’s inclined works
great) and choose a reasonable weight as Head Supported Reverse Flys are quite
challenging. On face pulls, try taking a knee and placing your foot against the machine
for stability while leaning back to performing exercise. A good mind-muscle cue to
enhance the contraction in your rear delts is to not only pull back, but simultaneously pull
the rope out to the sides.
2x7-8 Heavy Dumbbell Curls
- 2 sets of 7-8 repetitions. Nothing extraordinary, just a classic fundamental movement. A
little cheating is permitted, as the goal of this exercise is to load the biceps as much as
possible.
2 sets of Reverse 21’s Straight Bar Curls
- 2 sets of 21 repetitions. Perform reverse 21’s with a straight bar. This is a very humbling
exercise with high time under tension, so pick a reasonable weight

LEG DAY 6

5x5 Squats
- 5 sets of 5 repetitions. Use the same weight as previous leg day to perform 5 sets of 5
while maintaining good technique. Use a weight belt.
4x12 Hack squats supersetted w/ 4x12 Leg Extensions
- superset. This is a very high amount of volume so don’t bite off more than you can chew.
Pick a reasonable weight as the goal of these exercises will be to achieve high time
under tension with pure form. (perform 3 second negatives on both hack squats and leg
extensions)
3x10 Bulgarian Split Squats
- 3 sets of 10 repetitions. During bulgarian split squats, position foot slightly behind knee to
place majority of the load onto the quad. To make the exercise more difficult, position
your torso overtop of the working leg.
2x10 Dumbbell Romanian Deadlifts supersetted w/ 2x12 Seated Hamstring Curls
- superset. When performing dumbbell romanian deadlifts, keep the dumbbells close to
legs during both the eccentric and concentric part of the movement and have very little
bend in the knees to ensure the majority of the load is on the glutes/hamstrings.On
seated hamstring curls, instead of sitting back against the pad, to get a better
contraction and stretch, hunch over the knee pad with upper body.
3x10 Standing Calf Raises
- 3 sets of 10 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.
REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 7

5x5 Flat Bench

- 5 sets of 5 repetitions. Use the same weight as previous push day to perform 5 sets of 5
while maintaining good technique.
4x5 Seated Barbell Overhead Press
- 4 sets of 5 repetitions. Use the same weight as previous push day to perform 4 sets of 5
while maintaining good technique. Butt should be touching the back of the pad and
forearms should be perpendicular to the ground during movement. Keep the bar as close
to your face as possible until overtop of the head, then press backwards and directly
above head (this is the optimal bar path for the movement)
4 set of Dumbbell Incline Press (set 1 - 15, set 2 - 12, set 3 - 10, set 4 - 8)
- 4 sets as follows: 15, 12, 10,8). This is traditional pyramid training. Start light, and
gradually increase the weight as the sets progress and the reps decrease. 3 sets of 8
repetitions. Keep the bench between 30° - 45°. Either meet parallel depth with arms or
slightly below parallel. A good mind-muscle cue to enhance contraction is to drive
dumbbells upwards leading with thumbs.
2x10-12 Low to High Cable Flys supersetted w/ 2 sets of Push-Ups to failure
- superset. When performing low to high cable flys, it’s important to not relieve tension at
the bottom of movement and to have very little bend in your arms during the movement.
Keep your scapula retracted throughout the entire set and connect hands at eye level
with a brief 1 sec pause/squeeze at peak contraction.
3x8 Seated Arnold Press supersetted w/ 3x12 Dumbbell Upright Rows (last set drop
set to failure)
- superset. When performing arnold press, refrain from exceeding a depth of parallel
during the movement as this will relieve tension from the targeted muscle.
2x12 Barbell Skull Crushers supersetted w/ 2 sets of bodyweight Bench Dips
- superset. Use an easy bar to perform barbell skull crushers. Keep tension on triceps
throughout the entire set by not bringing the barbell past the forehead at the start of the
movement. When performing dips, lean back to better load the triceps.

PULL DAY 7

3x3 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 3 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
pull day, increase the resistance by 5lbs, or decrease the assist amount if using pull up
 assist. Complete all sets and following the last set perform a bodyweight AMRAP (As
Many Reps As Possible), or if using pull up assist perform a drop set on the last set.
3x8 Lat Push Downs supersetted w/ 3x10 Lat Pull Downs
- superset. Use a long bar to perform lat push downs, with a challenging weight that still
allows you to focus on stretching the lats. Perform lat pull downs preferably with a
medium MAG grip
4x8-10 Seated Cable Row w/ V-Bar supersetted w/ 4x10 Incline Shrugs
- superset. When performing cable rows, keep your elbows in, shoulders back and pretend
like you’re squeezing a pencil between your middle traps every time you contract. On
incline shrugs, position the bench between 45° - 60° and perform shrugs with brief 1
second pauses.
4x12-15 Face Pulls (last set drop set)
- 4 sets of 12-15 repetitions. On face pulls, try taking a knee and placing your foot against
the machine for stability while leaning back to performing exercise. A good mind-muscle
cue to enhance the contraction in your rear delts is to not only pull back, but
simultaneously pull the rope out to the sides.
3x12 Dumbbell Spider Curls
- 3 sets of 12 repetitions. If unfamiliar with spider curls, a quick YouTube search for visual
reference would be recommended. This can be quite a humbling exercise, so choose a
reasonable weight that allows you to use pure technique and achieve a good
contraction.
3x10 Seated Incline Hammer Curls
- 3 sets of 10 repetitions. Position a bench at 45° to perform incline hammer curls, while
keeping your shoulders back to better isolate the biceps.
LEG DAY 7

3x3 Squats
- 3 sets of 3 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
leg day, increase the resistance by 5lbs. EX: If you did 220lbs for a 5x5 on squat last leg
day, today do your 3x3 with 225lbs.
4x12 Narrow Stance Leg Press
- 4 sets of 12 repetitions. When performing narrow leg press, position feet relatively narrow
and low in relation to your typical stance, as these are quad focused leg presses. Keep
butt flush against the back of the pad while bracing with your hands to stay as tight as
possible. (Tightness = Power)
3x8 Bulgarian Split Squats supersetted w/ 3x12 Leg Extensions
- superset. During bulgarian split squats, position foot slightly behind knee to place
majority of the load onto the quad. To make the exercise more difficult, position your
torso overtop of the working leg. During leg extensions, keep ankles slightly turned
outwards to put emphasis on the vastus medialis and maintain tension throughout the
entirety of the set by not bottoming out the weight stack.
3x8-10 Barbell Romanian Deadlifts
- 3 sets of 8-10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the barbell close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3x10 Lying Hamstring Curls supersetted w/ 3x15 Seated Calf Raises
- superset. Perform lying hamstring curls with 2-3 second negatives and fast concentric
portions. Keep your pelvis glued to the pad, otherwise your glutes will be doing the
majority of the work. On seated calf raises, try pulse reps (basically splitting one motion
into 2, by first raising onto the balls of the feet, briefly pausing, then raising onto the toes)

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 8

1 Rep Max Flat Bench

- 1 Rep Max. This is your last session of flat bench before switching to incline next month,
so it’s time to see if you did your homework and if you got stronger.. When doing a heavy
single, do not fatigue yourself during the warm up phase. Perform just enough sets and
reps to warm up and prep your body for the heavy single.
5x5 Seated Barbell Overhead Press
- 5 sets of 5 repetitions. Use the same weight as previous push day to perform 5 sets of 5
while maintaining good technique. Butt should be touching the back of the pad and
forearms should be perpendicular to the ground during movement. Keep the bar as close
to your face as possible until overtop of the head, then press backwards and directly
above head (this is the optimal bar path for the movement)
4x10 Dumbbell Flat Press
- 4 sets of 10 repetitions. Next month you will be switching to solely flat dumbbell press,
so use these 4 sets to refamiliarize and reacclimate yourself to flat pressing.
3x8-10 Flat Dumbbell Flys supersetted w/ 3x12 Low to High Cable Flys
- superset. On dumbbell flys, keep your scapula retracted during the entirety of the set. A
good mind-muscle cue for dumbbell flys is to pretend as if you’re hugging a big oak tree.
2x12 Behind the Neck Shoulder Press supersetted w/ 2x12 Dumbbell Incline Y Raises
- superset. Use caution while performing behind the neck press and use a reasonable
weight, while not exceeding a parallel depth. Instead of fully locking out, try executing a
soft lockout to keep tension on the shoulders.
2x8 Dips supersetted w/ 2x10 Dumbbell Skull Crushers
 - superset. When performing dips, make sure to lean back to prioritize the triceps and not
the chest. Get a full stretch by touching the dumbbells to your shoulders when doing
dumbbell skull crushers.
PULL DAY 8

4x3 Pull Ups (followed by bodyweight AMRAP)

- 4 sets of 3 repetitions. Use the same weight you performed 3 sets of 3 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x12 Wide Grip Lat Pull Downs supersetted w/ 3x10 Single Arm Seated Cable Row
- superset. Perform lat pull downs with a long bar to get a wider grip, as this provides a
better lat contraction. During single arm seated cable rows, keep your shoulders/chest
stationary and focus on getting your elbow back behind you as far as possible.
3 Sets of Chest Supported Machine Rows (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12
reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Allow some curvature in
your thoracic spine on the lowering portion of the movement as this will stretch the
middle traps.
3x8 Single Arm Isolateral High Rows supersetted w/ 3x12-15 Bent Over Dumbbell
Rows
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
After a brief pause and squeeze at peak contraction, control the weight on the concentric
(lowering portion) part of the movement in order to maintain tension on the working
muscles.
4x8-10 Seated Wide Grip High Cable Row supersetted w/4x12 Face Pulls
- superset. For the seated rows, it would be in your best interest to use a long bar
(commonly used for lat pull downs) that enables you to have a wide grip. Pull the bar
back towards you at nipple height, creating activation in the rear delt and middle traps.
3x7-8 Heavy Straight Bar Curls supersetted w/ 3x12 Straight Bar Cable Curls
- superset. Go as heavy as possible while maintaining decent/good technique on straight
bar curls. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. During cable curls, keep your elbows in and not flared out to better
isolate the bicep.

LEG DAY 8

1 Rep Max Squat followed by 10x10

 - 1 Rep Max on squats followed by 10 sets of 10 repetitions. To prepare for next month’s
volume block, use this 10x10 on squats to refamiliarize and reacclimate yourself to high
volume leg training. This is not a ton of volume.. this is a sh*t ton of volume so don’t bite
off more than you can chew. Pick one consistent weight that you know will challenge
you, but you can use to perform 10 sets of 10 with good technique.
3x6-7 Heavy Hack Squats supersetted w/ 3x15 Leg Extensions
- superset. You’ll be quite fatigued from squats, but go as heavy as possible while
maintaining good technique on hack squats and use a weight belt. Keep back and butt
glued to pad and position your feet somewhere between regular and narrow stance,
while pointing toes slightly outwards.
3x9 Dumbbell Romanian Deadlifts
- 3 sets of 9 repetitions. When performing dumbbell romanian deadlifts, keep the
dumbbells close to legs during both the eccentric and concentric part of the movement
and have very little bend in the knees to ensure the majority of the load is on the
glutes/hamstrings.
2x12 Seated Hamstring Curls (last set double drop set)
- 2 sets of 12 repetitions. On seated hamstring curls, instead of sitting back against the
pad, to get a better contraction and stretch, hunch over the knee pad with upper body.
3x15 Standing Calf Raises
- 3 sets of 15 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 9 (Switch to Incline and Standing Overhead Press)

5x5 Incline Bench

- 5 sets of 5 repetitions. Go as heavy as possible and pick 1 consistent weight to perform
for 5 sets of 5 while maintaining good technique
3x3 Standing Barbell Overhead Press
- 3 sets of 3 repetitions. Go as heavy as possible and pick 1 consistent weight to perform
for 3 sets of 3 while maintaining good technique. Back should not be strained or
excessively arched and forearms should be perpendicular to the ground during
movement.
3x8 Flat Dumbbell Press
- 3 sets of 8 repetitions. When performing dumbbell press, drive the weight up and slightly
back and either go to parallel depth with arms or slightly below parallel. A good
 mind-muscle cue to enhance contraction is to drive dumbbells upwards leading with
thumbs.
3x8 High to Low Cable Flys supersetted w/ 3x12-15 Flat Dumbbell Flys
- go relatively heavy on the cable flys, then back off with a lighter weight and just focus on
the stretch and 3 second negatives during dumbbell flys.
4x8 Seated Dumbbell Shoulder Press supersetted w/ 4x15-20 Lying Cable Lateral
Raises
- superset. Butt should be touching back of pad and forearms should be perpendicular to
the ground during dumbbell shoulder press. For lying cable lateral raises you will need a
dual pulley system, preferably on a seated cable row setup. (if needed, substitute with
traditional lateral raises)
2x10 Dips supersetted w/ 2x12 Dumbbell Skull Crushers
- superset. When performing dips, make sure to lean back to prioritize the triceps and not
the chest. Get a full stretch by touching the dumbbells to your shoulders when doing
dumbbell skull crushers.
PULL DAY 9

3x4 Pull ups (followed by bodyweight AMRAP)

- 3 sets of 4 repetitions. Use the same weight you performed 4 sets of 3 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x8 Lat Pull Downs supersetted w/ 3x12 Lat Push Downs
- superset. Perform lat pull downs with a challenging weight, preferably with a medium
MAG grip, followed by lat push downs with a long straight bar.
4x7-8 Heavy chest supported T-Bar Row
- 4 sets of 7-8 repetitions. Control the eccentric (lowering portion) part of the movement
and explode upwards on the concentric (lifting portion), hold a brief pause/squeeze at
the top of movement. Also, allow some curvature in your thoracic spine on the lowering
portion of the movement as this will stretch your middle traps.
3x8-10 Reverse Pec Deck supersetted w/ 3x12-15 Face Pulls
- superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On face pulls, try
taking a knee and placing your foot against the machine for stability while leaning back
to perform the exercise. A good mind-muscle cue to enhance the contraction in your rear
delts is to not only pull back, but simultaneously pull the rope out to the sides.
3x8 Heavy Straight Bar Curls
 - 3 sets of 8 repetitions. Go as heavy as possible while maintaining decent/good
technique. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. Keep elbows in and not flared to better isolate the bicep.
2 sets of Reverse 21’s Seated Incline Dumbbell Curls
- 2 sets of 21 repetitions. As you now know, this is a very humbling exercise with high time
under tension, so pick a reasonable weight. To further isolate the biceps, keep your
shoulders back and out of the movement.
LEG DAY 9

4x7 squats
- 4 sets of 7 repetitions. Go moderately heavy and pick 1 consistent weight to perform for
4 sets of 7. Use a weight belt.
3x8 Hack Squats
- 3 sets of 8 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt. Keep back and butt glued to the pad and position your feet where
you’re the strongest and can drive the most weight, while pointing toes slightly outwards.
3x10 Leg Extensions supersetted w/ 3x10 Heel Elevated Goblet Squats
- superset. When performing leg extensions, stay tightly glued to the pad by bracing with
hands and keep ankles slightly turned outwards to put emphasis on the vastus medialis.
Maintain tension throughout the entirety of movement by not bottoming out the weight
stack. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and goe
ass to grass
3x7 Heavy Dumbbell Romanian Deadlifts
- 3 sets of 7 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the dumbbells close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
2x12-15 lying hamstring curls
- 2 sets of 12-15 repetitions. Perform lying hamstring curls with 2-3 second negatives and
fast concentric portions. Keep your pelvis glued to the pad, otherwise your glutes will be
doing the majority of the work.
3x15 Seated Calf Raises
- 3 sets of 15 repetitions. On seated calf raises, try pulse reps (basically splitting one
motion into 2, by first raising onto the balls of the feet, briefly pausing, then raising onto
the toes)
REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 10
3x3 Incline bench followed by 80% AMRAP
- 3 sets of 3 repetitions. Whatever weight you performed 5 sets of 5 with on the previous
push day, increase the resistance by 5lbs. Ex: If you did 205lbs for a 5x5 last push day,
today do your 3x3 with 210lbs. Use 1 consistent weight to perform for 3 sets of 3 while
maintaining good technique. After completion of 3x3, multiply your 3x3 weight by 80%
and do AMRAP.
3x4 Standing Barbell Overhead Press
- 3 sets of 4 repetitions. Use the same weight used on the previous push day to perform 3
sets of 4 while maintaining good technique. Back should not be strained or excessively
arched and forearms should be perpendicular to the ground during movement.
3x9 Flat Dumbbell Press
- 3 sets of 9 repetitions. Use the same weight as the previous push day to perform 3 sets
w/ an additional rep on each set. When performing dumbbell press, drive the weight up
and slightly back and either go to parallel depth with arms or slightly below parallel. A
good mind-muscle cue to enhance contraction is to drive dumbbells upwards leading
with thumbs.
3x8 Flat Dumbbell Flys supersetted w/ 3x10-12 High to Low Cable Flys
- superset. Push yourself on dumbbell flys and go relatively heavy. To enhance the stretch
on high to low cable flys, while performing the eccentric part of the movement, sink down
and against the cables with your upper body.
4x8-10 Seated Arnold Press supersetted w/ Lying Cable Lateral Raises
- superset. When performing arnold press, refrain from exceeding a depth of parallel
during the movement as this will relieve tension from the targeted muscle. When
performing any kind of lateral raise, always make it your goal to get your elbow/hands as
high as possible, while keeping your shoulders down and suppressed. This takes the trap
out of the equation and isolates the medial delt.
2x8-10 Barbell Skull Crushers supersetted w/ 2x12 tricep push downs
- superset. Use an easy bar to perform barbell skull crushers. Keep tension on triceps
throughout the entire set by not bringing the barbell past the forehead at the start of the
movement. Use a v-shaped tricep bar for push downs and focus on flaring out elbows to
engage the lateral head of the tricep.

PULL DAY 10

4x4 Pull Ups (followed by bodyweight AMRAP)

- 4 sets of 4 repetitions. Use the same weight you performed 3 sets of 4 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x10 Lat Pull Downs
 - 4 sets of 10 repetitions. Return to “pull day 2” and find what you did for a 4x10 on lat pull
downs.. Can you beat it? Did you get stronger?
3x12-15 Single Arm Isolateral High Rows supersetted w/ 3x12-15 Bent Over Dumbbell
Rows
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
After a brief pause and squeeze at peak contraction, control the weight on the concentric
(lowering portion) part of the movement in order to maintain tension on the working
muscles.
3x8 Chest supported Machine Row supersetted w/ 3x12 Single Arm Seated Cable Row
- superset. During machine rows, control the eccentric (lowering portion) part of the
movement and explode upwards on the concentric (lifting portion), hold a brief
pause/squeeze at the top of movement. Also, allow some curvature in your thoracic
spine on the lowering portion of the movement as this will stretch the middle traps. On
single arm seated cable rows ensure you keep your shoulders/chest stationary and focus
on getting your elbow back behind you as far as possible.
3 Sets of Reverse Pec Deck (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Keep your chest connected
to the pad and keep butt about 6-12 inches away from the pad (almost as if you’re
leaning into the pad). Also, make sure to keep elbows level with shoulders throughout
the entirety of the movement and get elbows/hands as far back as possible to achieve a
good contraction.
4x10 Pronated Straight Bar Curls supersetted w/ 4x12 Cable Hammer Curls
- superset. Use a pronated grip to perform the straight bar curls, and a rope attachment for
the cable hammer curls. On cable hammer curls it is essential that you keep tension
throughout the entire set (do not bottom out weight stack)

LEG DAY 10

3x10 Squats
- 3 sets of 10 repetitions. Use the same weight as previous leg day to perform 3 sets of 10
while maintaining good technique. Use a weight belt.

3x8 Leg Press supersetted w/ 3x12 Leg Extensions

- superset. When performing leg press, position feet where you are the strongest and can
drive the most weight. During leg extensions, stay tightly glued to pad by bracing with
hands and keep ankles slightly turned outwards to put emphasis on the vastus medialis.
Maintain tension throughout the entirety of movement by not bottoming out the weight
stack.
2x8-10 Bulgarian Split Squats supersetted w/ 2x10 Heel Elevated Goblet Squats
 - superset. During bulgarian split squats, position foot slightly behind knee to place
majority of the load onto the quad. Either use a plate or some other gym equipment to
place heels on while performing goblet squats. Keep your heels together and toes
pointed outwards and goes ass to grass
3x8 Barbell Hip Thrusts
- 3 sets of 8 repetitions. These should be done with a weight that is challenging, but not
too heavy that you can’t get a proper contraction. Hold a brief pause/squeeze at the top
of movement.
2x12-15 Seated Hamstring Curls
- 2 sets of 12-15 repetitions. On seated hamstring curls, instead of sitting back against the
pad, to get a better contraction and stretch, hunch over the knee pad with upper body.
3x12 Standing Calf Raises
- 3 sets of 12 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.

REST DAY

- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 11

3x4 Incline Bench

- 3 sets of 4 repetitions. Use the same weight as previous push day to perform 3 sets of 4
while maintaining good technique.
3x5 Standing Overhead Press
- 3 sets of 5 repetitions. Use the same weight used on the previous push day to perform 3
sets of 5 while maintaining good technique. Back should not be strained or excessively
arched and forearms should be perpendicular to the ground during movement.
3x8 Flat Smith Machine Press supersetted w/ 3 sets Push-Ups to Failure
- superset. Position a bench under a smith machine and barbell press. This movement is
similar to normal bench press, however instead of locking out after each repetition, don’t
fully lock out in order to maintain tension.
3x8 High to Low Cable Flys supersetted w/ 3x10-12 Incline Dumbbell Flys
- superset. Go relatively heavy on the cable flys, then back off with a lighter weight and just
focus on the stretch and 3 second negatives during dumbbell incline flys.
2x12-15 Seated Dumbbell Shoulder Press
- 2 sets of 12-15 repetitions. Your pressing strength won’t be optimal from all the previous
pressing work you’ve already done, but just go light and focus on pure technique. Butt
 should be touching the back of pad and forearms should be perpendicular to the ground.
A good mind-muscle cue to enhance contraction is to drive dumbbells upwards leading
with pinkies.
2x10-12 Lateral Raises supersetted w/ 2x12-15 Dumbbell Upright Rows
- superset. When performing both of these movements, make it your goal to get your
elbows/hands as high as possible, while keeping your shoulders down and suppressed.
This will take the trap out of the equation and isolate the medial delt.
3x8 Dips
- 3 sets of 8 repetitions. For these dips we want the chest to bear most of the load, so lean
forwards to prioritize the chest and mute the assistance from the triceps.

PULL DAY 11

5x4 Pull ups

- 5 sets of 4 repetitions. Use the same weight you performed 4 sets of 4 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x8 Lat Pull Downs supersetted w/ 4x10 Dumbbell Lat Pullovers
- superset. Perform lat pull downs with a challenging weight, preferably with a medium
MAG grip, followed by dumbbell lat pullovers overtop of a bench with a weight that allows
you to focus on stretching the lats.
3 Sets of Chest supported T-Bar Row (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Control the eccentric
(lowering portion) part of the movement and explode upwards on the concentric (lifting
portion), hold a brief pause/squeeze at the top of movement. Also, allow some curvature
in your thoracic spine on the lowering portion of the movement as this will stretch your
middle traps.
4x8 Reverse Pec Deck supersetted w/ 4x10-12 Face Pulls
- superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On face pulls, put
one leg up and pressed against the machine for stability and lean back while performing
exercise. A good mind-muscle cue as you’re executing the exercise is to pretend like
you’re doing a back double bicep.
3x8 Close Grip Preacher Curls
- 3 sets of 8 repetitions. Use an easy curl bar and a mildly challenging weight, while
performing 2 second negatives and controlled concentric portions.
2 Fatigue Sets of Dumbbell Hammer Curls
 - Start with as heavy of a weight as possible for 8 repetitions, then perform 5lb AMRAP
(As Many Reps As Possible) drop sets until reaching 10lbs dumbbells. Ex: Dylan Starts
with 40lb Dumbbells and completes 8 reps, then immediately drops down to the 35’s for
AMRAP, then 30’s, then 25’s… until reaching 10lbs.

LEG DAY 11

4x8 Squats
- 4 sets of 8 repetitions. Use the same weight as previous leg day to perform 4 sets of 8
while maintaining good technique. Use a weight belt.
3x10 Narrow Smith Machine Squats
- 3 sets of 10 repetitions. On a smith machine and using a weight belt, perform a 3x10
narrow squat with 3 second controlled negatives and explode on the concentric
portions.
3x8 Heel Elevated Goblet Squats supersetted w/ 3x12-15 Leg Extensions
- superset. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and go
ass to grass. When performing leg extensions, stay tightly glued to pad by bracing with
hands and keep ankles slightly turned outwards to put emphasis on the vastus medialis.
Maintain tension throughout the entirety of movement by not bottoming out the weight
stack.
2x9 Dumbbell Romanian Deadlifts
- 2 sets of 9 repetitions. When performing dumbbell romanian deadlifts, keep the
dumbbells close to legs during both the eccentric and concentric part of the movement
and have very little bend in the knees to ensure the majority of the load is on the
glutes/hamstrings.
3x12 Lying Hamstring Curls (last set drop set to failure)
- 3 sets of 12 repetitions. Perform lying hamstring curls with 2-3 second negatives and fast
concentric portions. Keep your pelvis glued to the pad, otherwise your glutes will be
doing the majority of the work.
3x12 Seated Calf Raises
- 3 sets of 12 repetitions. On seated calf raises, try pulse reps (basically splitting one
motion into 2, by first raising onto the balls of the feet, briefly pausing, then raising onto
the toes)

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 12
4x4 Incline Bench
- 4 sets of 4 repetitions. Use the same weight as previous push day to perform 4 sets of 4
while maintaining good technique.
4x5 Standing Barbell Overhead Press
- 4 sets of 5 repetitions. Use the same weight used on the previous push day to perform 4
sets of 5 while maintaining good technique. Back should not be strained or excessively
arched and forearms should be perpendicular to the ground during movement.
4x10 Flat Dumbbell Press supersetted w/ 4 sets of Incline Push-Ups to Failure
- superset. This is a very high amount of volume so don’t bite off more than you can chew.
Pick a reasonable weight keeping in mind you must perform 40 reps as well as incline
push ups
3x10 pec deck (last set is a double drop set)
- 3 sets of 10 repetitions. Keep your butt connected to the back of the pad and retract your
scapula while getting your chest up and out. A good mind-muscle cue while using the
pec deck, is to pretend as if you’re hugging a big oak tree.
3x8 Dumbbell Shoulder Press
- 3 sets of 8 repetitions. Your pressing strength won’t be optimal from all the previous
pressing work you’ve already done, but just go as heavy as you can manage. Butt should
be touching the back of pad and forearms should be perpendicular to the ground. A good
mind-muscle cue to enhance contraction is to drive dumbbells upwards leading with
pinkies.
2x10-12 Dumbbell Incline Y Raise supersetted w/ 2x12-15 Lying Cable Lateral Raises
- superset. Position bench at 60° when performing incline Y-Raises. The purpose of
performing Y-Raises on an incline is that it puts your medial delt in an anatomically
advantageous position to be targeted.
3x10 Feet Elevated Bench Dips
- 3 sets of 10 repetitions. add weight if possible, can easily be loaded by placing weight
plates on top of thighs
PULL DAY 12

4x5 Pull Ups (followed by bodyweight AMRAP)

- 4 sets of 5 repetitions. Use the same weight you performed 4 sets of 4 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x9 Lat Pull Downs supersetted w/ 3x10 Dumbbell Lat Pullovers
- superset. Perform lat pull downs preferably with a medium MAG grip, followed by
dumbbell lat pullovers overtop of a bench with a weight that allows you to focus on
stretching the lats.
3x8-10 Smith Machine Rows supersetted w/ 3 Sets of Inverted Rows to failure
 - superset. On a smith machine, perform rows with either a supinated or pronated grip
(your choice) immediately followed by inverted rows with 1 second pauses at peak
contraction. Instead of letting gravity lower you down, utilize the negative portion of the
movement and control it.
3x12 Single Arm Isolateral High Rows
- 3 sets of 12 repetitions. When performing isolateral high rows, aim to get your elbow
back as far as possible, as this will ensure you create the most optimal contraction in
your middle trap. After a brief pause and squeeze at peak contraction, control the weight
on the concentric (lowering portion) part of the movement in order to maintain tension
on the working muscles.
3x12 Reverse Pec Deck (last set drop set) supersetted w/ 3x10 Incline Shrugs
- superset. Keep your chest connected to the pad on reverse pec deck and keep butt about
6-12 inches away from the pad (almost as if you’re leaning into the pad). Also, make sure
to keep elbows level with shoulders throughout the entirety of the movement and get
elbows/hands as far back as possible to achieve a good contraction. On incline shrugs,
position the bench between 45° - 60° and perform shrugs with brief 1 second pauses.
4x8 straight bar curls
- 4 sets of 8 repetitions. Go as heavy as possible while maintaining decent/good
technique. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. Keep elbows in and not flared to better isolate the bicep.
2x12 Cross Body Hammer curls
- 2 sets of 12 repetitions. When performing cross body hammer curls don’t fully lockout at
the bottom of the rep as this will relieve tension off the brachialis, making the exercise
less effective.
LEG DAY

3x11 Squats
- 3 sets of 11 repetitions. Use the same weight as previous leg day to perform 3 sets of 11
while maintaining good technique. Use a weight belt.
4x7-8 Heavy Leg Press
- When performing leg press, position feet where you are the strongest and can drive the
most weight. Keep butt flush against the back of the pad while bracing with your hands
to stay as tight as possible. (Tightness = Power)
4 sets of Leg Extensions (set 1 - 15, set 2 - 12, set 3 - 10, set 4 - 8 last set drop set)
- 4 sets as follows: 15, 12, 10, 8. This is traditional pyramid training. Start light, and
gradually increase the weight as the sets progress and the reps decrease. During the
movement, stay tightly glued to the pad by bracing with hands and keep ankles slightly
turned outwards to put emphasis on the vastus medialis. Maintain tension throughout
the entirety of movement by not bottoming out the weight stack.
2x10 Barbell Romanian Deadlifts
 - 2 sets of 10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the barbell close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3x10 Seated Hamstring Curls (last set drop set to failure)
- 3 sets of 10 repetitions. On seated hamstring curls, instead of sitting back against the
pad, to get a better contraction and stretch, hunch over the knee pad with upper body.
3x15 Standing Calf Raises
- 3 sets of 15 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Try pulse reps (basically splitting
one motion into 2, by first raising onto the balls of the feet, briefly pausing, then raising
onto the toes)

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 13

5x4 Incline Bench

- 5 sets of 4 repetitions. Use the same weight as previous push day to perform 5 sets of 4
while maintaining good technique.
5x5 Standing Barbell Overhead Press
- 5 sets of 5 repetitions. Use the same weight used on the previous push day to perform 5
sets of 5 while maintaining good technique. Back should not be strained or excessively
arched and forearms should be perpendicular to the ground during movement.
3 sets of Flat Dumbbell Press (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. 3 sets of 8 repetitions.
When performing dumbbell press, drive the weight up and slightly back and either go to
parallel depth with arms or slightly below parallel. A good mind-muscle cue to enhance
contraction is to drive dumbbells upwards leading with thumbs.
3x8 Low to High Cable Flys supersetted w/ 3x12 Standing Cable Chest Press
- superset. To perform cable chest press, Have your scapula retracted and move the
handles forward until you come to a narrow position with both hands, and briefly
squeeze the chest before returning to another rep.
2x10-12 Seated Dumbbell Shoulder Press
- 2 sets of 10-12 repetitions. Your pressing strength won’t be optimal from all the previous
pressing work you’ve already done, but just go light and focus on pure technique. Your
butt should be touching the back of pad and your forearms should be perpendicular to
 the ground. A good mind-muscle cue to enhance contraction is to drive dumbbells
upwards leading with pinkies.
2x8 Heavy One Arm Lateral Raises supersetted w/ 2x12-15 Lateral Raises
- superset. Unilateral raises are easiest performed while using other arm to brace (holding
onto something) while slightly leaning away from brace point with body
2x10 Dips (add weight if you can) supersetted w/ 2x12 Overhead Tricep Extensions
- superset. When performing dips, make sure to lean back to prioritize the triceps and not
the chest.
PULL DAY 13

3x6 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 6 repetitions. Use the same weight you performed 4 sets of 5 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x8 Dumbbell Lat Pullovers supersetted w/ 4x12 Lat Pull Downs
- superset. Perform dumbbell lat pullovers overtop of a bench with a challenging weight
that still allows you to focus on stretching the lats. Immediately after, perform lat pull
downs preferably with a medium MAG grip.
3x8-10 Single Arm Isolateral High Rows supersetted w/ 3x10 Seated Cable Row
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
After a brief pause and squeeze at peak contraction, control the weight on the concentric
(lowering portion) part of the movement in order to maintain tension on the working
muscles.
3x15 Chest supported Machine Row
- 3 sets of 15 repetitions. During machine rows, control the eccentric (lowering portion)
part of the movement and explode upwards on the concentric (lifting portion), hold a
brief pause/squeeze at the top of movement. Also, allow some curvature in your thoracic
spine on the lowering portion of the movement as this will stretch the middle traps.
4x8-10 Head Supported Reverse Dumbbell Fly supersetted w/ 4x10-12 Face Pulls
- superset. Find a bracing point for your forehead (top of a bench that’s inclined works
great) and choose a reasonable weight as Head Supported Reverse Flys are quite
challenging. On face pulls, try taking a knee and placing your foot against the machine
for stability while leaning back to performing exercise. A good mind-muscle cue to
enhance the contraction in your rear delts is to not only pull back, but simultaneously pull
the rope out to the sides.
3x7-8 Heavy Dumbbell Curls
- 3 sets of 7-8 repetitions. Nothing extraordinary, just a classic fundamental movement. A
little cheating is permitted, as the goal of this exercise is to load the biceps as much as
possible.
2 sets of Reverse 21’s Straight Bar Curls
- 2 sets of 21 repetitions. Perform reverse 21’s with a straight bar. This is a very humbling
exercise as you’ve come to know, so pick a reasonable weight

LEG DAY 13

5x7 Squats
- 5 sets of 7 repetitions. Use the same weight as previous leg day to perform 5 sets of 7
while maintaining good technique. Use a weight belt.
4x7-8 Heavy Barbell Hip Thrusts
- 4 sets of 7-8 repetitions. These should be done with a weight that is very challenging, as
the goal here is to thrust as much weight as possible with good technique.
3x8 Heel Elevated Goblet Squats supersetted w/ 3x15 Leg Extensions
- superset. Either use a plate or some other gym equipment to place heels on while
performing goblet squats. Keep your heels together and toes pointed outwards and goe
ass to grass When performing leg extensions, stay tightly glued to the pad by bracing
with hands and keep ankles slightly turned outwards to put emphasis on the vastus
medialis. Maintain tension throughout the entirety of movement by not bottoming out
the weight stack.
3x10 Dumbbell Romanian Deadlifts
- 3 sets of 10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the dumbbells close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3 sets of Lying Hamstring Curls (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12 reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Perform 3 sets of lying
hamstring curls with 3 second negatives and fast concentric portions. Keep your pelvis
glued to the pad, otherwise your glutes will be doing the majority of the work.
3x15-20 Seated Calf Raises
- 3 sets of 15-20 repetitions. On seated calf raises, try pulse reps (basically splitting one
motion into 2, by first raising onto the balls of the feet, briefly pausing, then raising onto
the toes)
REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 14

4x5 Incline press

 - 4 sets of 5 repetitions. Use the same weight as previous push day to perform 4 sets of 5
while maintaining good technique.
5,3,1 Standing Barbell Overhead Press
- 3 sets as follows: 5, 3, 1. Perform a 5 rep max, 3 rep max, and 1 rep max on standing
overhead press while maintaining good technique. Back should not be strained or
excessively arched and forearms should be perpendicular to the ground during
movement.
4x8 Flat Smith Machine Press supersetted w/ 4 sets of Push-Ups to failure
- superset. Position a bench under a smith machine and barbell press. This movement is
similar to normal bench press, however instead of locking out after each repetition, don’t
fully lock out in order to maintain tension.
3x8 Dips supersetted w/ 3x12 High to Low Cable Flys
- superset. When performing these dips, we want the chest to bear most of the load, so
lean forwards to prioritize the chest. To enhance the stretch on high to low cable flys,
while performing the eccentric part of the movement, sink down and against the cables
with your upper body.
3x12 Seated Dumbbell Shoulder Press supersetted w/ 3x12 Lying Cable Lateral Raises
(last set drop set to failure)
- superset. Butt should be touching back of pad and forearms should be perpendicular to
the ground during dumbbell shoulder press. For lying cable lateral raises you will need a
dual pulley system, preferably on a seated cable row setup. (if needed, substitute with
traditional lateral raises)
3x12 Tricep Push Downs w/ rope attachment
- 3 sets of 12 repetitions. On tricep push downs, pull the rope apart and out away from you
to engage the lateral head of your tricep.

PULL DAY 14

4x5 Pull Ups (followed by bodyweight AMRAP)

- 4 sets of 5 repetitions. Use the same weight you performed 3 sets of 6 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
4x8 Dumbbell Lat Pullovers supersetted w/ 4x12 Lat Pull Downs
- superset. Perform dumbbell lat pullovers overtop of a bench with a challenging weight
that still allows you to focus on stretching the lats. Immediately after, perform lat pull
downs preferably with a medium MAG grip.
4x10 Single Arm Isolateral High Rows supersetted w/ 4x12-15 Bent Over Dumbbell
Rows
- superset. When performing isolateral high rows, aim to get your elbow back as far as
possible, as this will ensure you create the most optimal contraction in your middle trap.
 After a brief pause and squeeze at peak contraction, control the weight on the concentric
(lowering portion) part of the movement in order to maintain tension on the working
muscles.
3x8-10 Head Supported Reverse Dumbbell Fly supersetted w/ 3x10-12 Face Pulls
- superset. Find a bracing point for your forehead (top of a bench that’s inclined works
great) and choose a reasonable weight as Head Supported Reverse Flys are quite
challenging. On face pulls, try taking a knee and placing your foot against the machine
for stability while leaning back to performing exercise. A good mind-muscle cue to
enhance the contraction in your rear delts is to not only pull back, but simultaneously pull
the rope out to the sides.
2x7-8 Heavy Dumbbell Curls
- 2 sets of 7-8 repetitions. Nothing extraordinary, just a classic fundamental movement. A
little cheating is permitted, as the goal of this exercise is to load the biceps as much as
possible.
3 sets of Reverse 21’s Straight Bar Curls
- 2 sets of 21 repetitions. Perform reverse 21’s with a straight bar. This is a very humbling
exercise with high time under tension, so pick a reasonable weight

LEG DAY 14

4x10 Squats
- 4 sets of 10 repetitions. Use the same weight as previous leg day to perform 4 sets of 10
while maintaining good technique. Use a weight belt.
4x12 Hack squats supersetted w/ 4x12 Leg Extensions
- superset. This is a very high amount of volume so don’t bite off more than you can chew.
Pick a reasonable weight as the goal of these exercises will be to achieve high time
under tension with pure form. (perform 3 second negatives on both hack squats and leg
extensions)
3x10 Bulgarian Split Squats
- 3 sets of 10 repetitions. During bulgarian split squats, position foot slightly behind knee to
place majority of the load onto the quad. To make the exercise more difficult, position
your torso overtop of the working leg.
2x10 Dumbbell Romanian Deadlifts supersetted w/ 2x12 Seated Hamstring Curls
- superset. When performing dumbbell romanian deadlifts, keep the dumbbells close to
legs during both the eccentric and concentric part of the movement and have very little
bend in the knees to ensure the majority of the load is on the glutes/hamstrings.On
seated hamstring curls, instead of sitting back against the pad, to get a better
contraction and stretch, hunch over the knee pad with upper body.
3x10 Standing Calf Raises
- 3 sets of 10 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
 the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

PUSH DAY 15

5x5 Incline Bench

- 5 sets of 5 repetitions. Use the same weight as previous push day to perform 5 sets of 5
while maintaining good technique.
4,2,2 Standing BarbellOverhead Press
- 3 sets as follows: 4, 2, 2. Perform a 4 rep max, 2 rep max, and another 2 rep max on
standing overhead press while maintaining good technique. Back should not be strained
or excessively arched and forearms should be perpendicular to the ground during
movement.
4 set of Dumbbell Incline Press (set 1 - 15, set 2 - 12, set 3 - 10, set 4 - 8)
- 4 sets as follows: 15, 12, 10,8). This is traditional pyramid training. Start light, and
gradually increase the weight as the sets progress and the reps decrease. 3 sets of 8
repetitions. Keep the bench between 30° - 45°. Either meet parallel depth with arms or
slightly below parallel. A good mind-muscle cue to enhance contraction is to drive
dumbbells upwards leading with thumbs.
2x10-12 Low to High Cable Flys supersetted w/ 2 sets of Push-Ups to failure
- superset. When performing low to high cable flys, it’s important to not relieve tension at
the bottom of movement and to have very little bend in your arms during the movement.
Keep your scapula retracted throughout the entire set and connect hands at eye level
with a brief 1 sec pause/squeeze at peak contraction.
3x8 Seated Arnold Press supersetted w/ 3x12 Dumbbell Upright Rows (last set drop
set to failure)
- superset. When performing arnold press, refrain from exceeding a depth of parallel
during the movement as this will relieve tension from the targeted muscle.
2x12 Barbell Skull Crushers supersetted w/ 2 sets of bodyweight Bench Dips
- superset. Use an easy bar to perform barbell skull crushers. Keep tension on triceps
throughout the entire set by not bringing the barbell past the forehead at the start of the
movement. When performing dips, lean back to better load the triceps.

PULL DAY 15

4x6 Pull Ups (followed by bodyweight AMRAP)

 - 4 sets of 6 repetitions. Use the same weight you performed 4 sets of 5 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x10 Lat Push Downs supersetted w/ 3x10 Lat Pull Downs
- superset. Use a long bar to perform lat push downs, with a challenging weight that still
allows you to focus on stretching the lats. Perform lat pull downs preferably with a
medium MAG grip
3x8-10 Seated Cable Row w/ V-Bar supersetted w/ 3x10 Incline Shrugs
- superset. When performing cable rows, keep your elbows in, shoulders back and pretend
like you’re squeezing a pencil between your middle traps every time you contract. On
incline shrugs, position the bench between 45° - 60° and perform shrugs with brief 1
second pauses.
3x8-10 Chest supported Machine Row
- 3 sets of 8-10 repetitions. During machine rows, control the eccentric (lowering portion)
part of the movement and explode upwards on the concentric (lifting portion), hold a
brief pause/squeeze at the top of movement. Also, allow some curvature in your thoracic
spine on the lowering portion of the movement as this will stretch the middle traps.
4x12-15 Face Pulls (last set drop set)
- 4 sets of 12-15 repetitions. On face pulls, try taking a knee and placing your foot against
the machine for stability while leaning back to performing exercise. A good mind-muscle
cue to enhance the contraction in your rear delts is to not only pull back, but
simultaneously pull the rope out to the sides.
3x12 Dumbbell Spider Curls
- 3 sets of 12 repetitions. If unfamiliar with spider curls, a quick YouTube search for visual
reference would be recommended. This can be quite a humbling exercise, so choose a
reasonable weight that allows you to use pure technique and achieve a good
contraction.
2x10 Seated Incline Hammer Curls
- 2 sets of 10 repetitions. Position a bench at 45° to perform incline hammer curls, while
keeping your shoulders back to better isolate the biceps.

LEG DAY 15

5x9 Squats
- 5 sets of 9 repetitions. Use the same weight as previous leg day to perform 5 sets of 9
while maintaining good technique. Use a weight belt.
4x12 Narrow Stance Leg Press
- 4 sets of 12 repetitions. When performing narrow leg press, position feet relatively narrow
and low in relation to your typical stance, as these are quad focused leg presses. Keep
 butt flush against the back of the pad while bracing with your hands to stay as tight as
possible. (Tightness = Power)
3x8 Bulgarian Split Squats supersetted w/ 3x12 Leg Extensions
- superset. During bulgarian split squats, position foot slightly behind knee to place
majority of the load onto the quad. To make the exercise more difficult, position your
torso overtop of the working leg. During leg extensions, keep ankles slightly turned
outwards to put emphasis on the vastus medialis and maintain tension throughout the
entirety of the set by not bottoming out the weight stack.
3x8-10 Barbell Romanian Deadlifts
- 3 sets of 8-10 repetitions. Go as heavy as possible while maintaining good technique and
use a weight belt/straps. Keep the barbell close to legs during both the eccentric and
concentric part of the movement and have very little bend in the knees to ensure the
majority of the load is on the glutes/hamstrings.
3x10 Lying Hamstring Curls supersetted w/ 3x15 Seated Calf Raises
- superset. Perform lying hamstring curls with 2-3 second negatives and fast concentric
portions. Keep your pelvis glued to the pad, otherwise your glutes will be doing the
majority of the work. On seated calf raises, try pulse reps (basically splitting one motion
into 2, by first raising onto the balls of the feet, briefly pausing, then raising onto the toes)

REST DAY
- Rest day. You need to rest after an intensive leg day, otherwise your central nervous
system will not recover in time to have an optimal push day while on this program.

FINAL PUSH DAY

1 Rep Max Incline Bench

- 1 Rep Max. When doing a heavy single, do not fatigue yourself during the warm up
phase. Perform just enough sets and reps to warm up and prep your body for the heavy
single. After completing your heavy single, do not continue to incline bench before
moving onto standing overhead press, as this will interfere with your energy output on
overhead press.
3,2,1 Standing Barbell Overhead Press
- 3 sets as follows: 3, 2, 1. Perform a 3 rep max, 2 rep max, and another 1 rep max on
standing overhead press while maintaining good technique. Back should not be strained
or excessively arched and forearms should be perpendicular to the ground during
movement.
4x10 Dumbbell Flat Press
- 4 sets of 10 repetitions. Next month you will be switching to solely flat dumbbell press,
so use these 4 sets to refamiliarize and reacclimate yourself to flat pressing.
3x8-10 Flat Dumbbell Flys supersetted w/ 3x12 Low to High Cable Flys
 - superset. On dumbbell flys, keep your scapula retracted during the entirety of the set. A
good mind-muscle cue for dumbbell flys is to pretend as if you’re hugging a big oak tree.
2x12 Behind the Neck Shoulder Press supersetted w/ 2x12 Dumbbell Incline Y Raises
- superset. Use caution while performing behind the neck press and use a reasonable
weight, while not not exceeding a parallel depth. Instead of fully locking out, try executing
a soft lockout to keep tension on the shoulders.
2x8 Dips supersetted w/ 2x10 Dumbbell Skull Crushers
- superset. When performing dips, make sure to lean back to prioritize the triceps and not
the chest. Get a full stretch by touching the dumbbells to your shoulders when doing
dumbbell skull crushers.

FINAL PULL DAY

3x7 Pull Ups (followed by bodyweight AMRAP)

- 3 sets of 7 repetitions. Use the same weight you performed 4 sets of 6 with on the
previous pull day, or keep the same assist amount if using pull up assist. Complete all
sets and following the last set perform a bodyweight AMRAP (As Many Reps As
Possible), or if using pull up assist perform a drop set on the last set.
3x12 Wide Grip Lat Pull Downs supersetted w/ 3x10 Single Arm Seated Cable Row
- superset. Perform lat pull downs with a long bar to get a wider grip, as this provides a
better lat contraction. During single arm seated cable rows, keep your shoulders/chest
stationary and focus on getting your elbow back behind you as far as possible.
3 Sets of Chest Supported Machine Rows (set 1 - 8 reps, set 2 - 10 reps, set 3 - 12
reps)
- 3 sets as follows: 8, 10, 12. This is reverse pyramid training. Start heavy, and gradually
lower the weight as the sets progress and the reps increase. Allow some curvature in
your thoracic spine on the lowering portion of the movement as this will stretch the
middle traps.
4x8-10 Seated Wide Grip High Cable Row supersetted w/4x12 Face Pulls
- superset. For the seated rows, it would be in your best interest to use a long bar
(commonly used for lat pull downs) that enables you to have a wide grip. Pull the bar
back towards you at nipple height, creating activation in the rear delt and middle traps.
3x10-12 Close Grip Preacher Curls
- 3 sets of 10-12 repetitions. Use an easy curl bar and a challenging weight, while
performing 2 second negatives and controlled concentric portions.
3x7-8 Heavy Straight Bar Curls supersetted w/ 3x12 Straight Bar Cable Curls
- superset. Go as heavy as possible while maintaining decent/good technique on straight
bar curls. A little cheating is permitted, as the goal of this exercise is to load the biceps
as much as possible. During cable curls, keep your elbows in and not flared out to better
isolate the bicep.
FINAL LEG DAY

5x10 Squats
- 5 sets of 10 repetitions. Use the same weight as previous leg day to perform 5 sets of 10
while maintaining good technique. Use a weight belt.
3x6-7 Heavy Hack Squats supersetted w/ 3x15 Leg Extensions
- superset. You’ll be quite fatigued from squats, but go as heavy as possible while
maintaining good technique on hack squats and use a weight belt. Keep back and butt
glued to pad and position your feet somewhere between regular and narrow stance,
while pointing toes slightly outwards.
3x9 Dumbbell Romanian Deadlifts
- 3 sets of 9 repetitions. When performing dumbbell romanian deadlifts, keep the
dumbbells close to legs during both the eccentric and concentric part of the movement
and have very little bend in the knees to ensure the majority of the load is on the
glutes/hamstrings.
2x12 Seated Hamstring Curls (last set double drop set)
- 2 sets of 12 repetitions. On seated hamstring curls, instead of sitting back against the
pad, to get a better contraction and stretch, hunch over the knee pad with upper body.
3x15 Standing Calf Raises
- 3 sets of 15 repetitions. Place the majority of the load on balls of feet and strive to end
each rep on your big toes to achieve peak contraction. Perform 1 second pauses at both
the bottom and top of movement to refrain from using your achilles tendon instead of
your calves.

____________________________________________________________________________________________

Congratulations on completing The Independent Variable. Having finished this program

you have successfully achieved linear progressive overload on 6 main compound lifts,
while simultaneously building muscle. Welcome to powerbuilding.

For coaching inquires or meal plans message me on instagram @dylanflippingmcknight