night 1: bench press

70% of 1rm x 3

70% of 1rm x 3+

80% of 1rm x 3

80% of 1rm x 3+

90% of 1rm x 3

90% of 1rm x 3+

chest accessory (incline db fly): 5x10

tricep accessory (tricep rope extension): 5x10


night 2: deadlift

70% of 1rm x 3

70% of 1rm x 3+

80% of 1rm x 3

80% of 1rm x 3+

90% of 1rm x 3

90% of 1rm x 3+

back accessory (close grip pulldown): 5x10

hamstring accessory (lying leg curl machine): 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 (seated db press): 5x6-8

delt accessory (front raise): 4x10

rear delt accessory (rope face pull): 4x10

trap finisher: 4x10 db shrugs superset with 4x10 smith machine shrugs

night 4: shoulders


70% of 1rm x 3

70% of 1rm x 3+

80% of 1rm x 3

80% of 1rm x 3+

90% of 1rm x 3

90% of 1rm x 3+

quad accessory (walking lunges): 5x10

gluten/hamstring accessory (wide stance leg press): 5x10

hip flexor accessory (band lateral lunges): 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 (close grip bench): 4x10

accessory lift 2 (pull-ups) : 4x10

night 6: float


you know what to do.

night 7: rest

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