night 1: bench press

set 1: 65% of 1rm x 5

set 2: 65% of 1rm x 5+

set 3: 75% of 1rm X 5

set 4: 75% of 1rm X 5+

set 5: 85% of 1rm X 5

set 6: 85% of 1rm X 5+

chest accessory (incline bench press): 5x10

tricep accessory (dumbbell skull crushers): 5x10

core Accessory (decline sit ups): 5x10


night 2: deadlift

set 1: 65% of 1rm x 5

set 2: 65% of 1rm x 5+

set 3: 75% of 1rm X 5

set 4: 75% of 1rm X 5+

set 5: 85% of 1rm X 5

set 6: 85% of 1rm X 5+

back accessory (hammer strength low row): 5x10

hamstring accessory (good mournings): 5x10


night 3: float

15 minutes of mobility, flexibility, stretching, and/0r yoga routine

15 minutes of cardio & core routine of your choice

pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:

Accessory lift 1 (close grip bench): 4x10

accessory lift 2 (pull-ups) : 4x10


overhead press variation (standing barbell press): 5x6-8

delt accessory (seated side lateral raises): 4x10

rear delt accessory (bent over reverse fly): 4x10

trap finisher: 4x10 barbell shrugs superset with 4x10 smith machine behind the back shrugs

night 4: shoulder press


set 1: 65% of 1rm x 5

set 2: 65% of 1rm x 5+

set 3: 75% of 1rm X 5

set 4: 75% of 1rm X 5+

set 5: 85% of 1rm X 5

set 6: 85% of 1rm X 5+

quad accessory (leg extension) : 5x10

glute/hamstring accessory (Split squats): 5x10

hip flexor accessory (abduction machine): 5x10

night 5: squat


15 minutes of mobility, flexibility, stretching, and/0r yoga routine

15 minutes of cardio & core routine of your choice

pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:

Accessory lift 1: 4x10

accessory lift 2 : 4x10

night 6: float


donโ€™t lift weights. drink blood.

listen to a new record, read a new book, get your nutrition game on point and/or meal prep for the week!! give โ€˜em hell.

night 7: rest

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