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night 1: bench press

75% of 1rm x 1

75% of 1rm x 1+

85% of 1rm x 1

85% of 1rm x 1+

95% of 1rm x 1

95% of 1rm x 1+

chest accessory (Dumbbell chest press): 5x10

tricep accessory (barbell skull crusher): 5x10


night 2: deadlift

75% of 1rm x 1

75% of 1rm x 1+

85% of 1rm x 1

85% of 1rm x 1+

95% of 1rm x 1

95% of 1rm x 1+

back accessory (single arm db row): 5x10

hamstring accessory (seated 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: 4x10

accessory lift 2 : 4x10


overhead press variation (seated BARBELL press): 5x6-8

delt accessory (LATERAL): 4x10

rear delt accessory (UPRIGHT ROW): 4x10

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

night 4: shoulders


75% of 1rm x 1

75% of 1rm x 1+

85% of 1rm x 1

85% of 1rm x 1+

95% of 1rm x 1

95% of 1rm x 1+

quad accessory (hack squat): 5x10

glute/hamstring accessory (barbell glute bridges): 5x10

hip flexor accessory (adduction 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


reward yourself and reap the rewards of your labor. you have survived the night of the lifting dead.

night 7: rest

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