DUP 4 Day 'Lower'-Upper Split

Workout Routine

Free

DUP 4 Day 'Lower'-Upper Split

by Caaaam

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Overview:

Designed as a 4 day split for winter, with occasional day canoe polo comps and tennis thrown in.

Progression:

PASS (Add +2.5 kg to Upper Base Max / +5 kg to Lower Base Max):

You completed the Week 4 Top Single (1x1) with at least 1–2 reps in reserve (RPE ≤ 8.5) AND completed all three sets of 3x3 without a spotter touching the bar.

HOLD (Keep the Base Max the same for Cycle 2, or add just +1 kg via microplates):

If the Week 4 Top Single was an all-out grinder (RPE 9.5–10) or you missed a rep on the 3x3, keep that lift's Base Max the same for the next 4-week block and focus on beating your rep/weight logs on the back-off set, 2-Ct Pause Bench, Dips, and Spoto Press.

Double progression lifts, if used, should follow the RPE: 8, 8, 8, 9, 9 (if less than 5 sets, skip the first RPE targets (eg: 8, 9, 9).

Lift definitions:

Primary:

1x1 at 88-92% 1RM 3x3 at 82-86% 1RM

Secondary:

3-5 sets at 5-7 reps at 70-80% 1RM is the advice from Pana. I've set this to double progression at 5-7 reps, following the above RPE definitions, as RPE got better recommendations from Dr. Pak.

Technique:

Example was Larsen Press but 50-65% Bench 1RM at 4 sets of 5-7

Based on: https://youtu.be/I_F6_pB7u1c?is=BMUiTnlTCFdSUJ3m

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Training blocks

Week 1

Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
20 sec
2
55% TM
85 lbs
5
20 sec
3
68% TM
100 lbs
3
20 sec
4
78% TM
115 lbs
1
30 sec
5
88% TM
130 lbs
1
120 sec
6
82% TM
125 lbs
3
180 sec
7
82% TM
125 lbs
3
180 sec
8
82% TM
125 lbs
3
0 sec

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
20 sec
2
55% TM
85 lbs
5
20 sec
3
68% TM
100 lbs
3
20 sec
4
78% TM
115 lbs
1
30 sec
5
88% TM
130 lbs
1
180 sec
6
82% TM
125 lbs
3
300 sec
7
82% TM
125 lbs
3
300 sec
8
82% TM
125 lbs
3
0 sec

deadlift

8 sets

Bench Press (2 ct Pause)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE9
120 lbs
6
120 sec
5
@RPE9
120 lbs
6
120 sec

Bench Press (2 ct Pause)

5×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
31 lbs
12 +
amrap
120 sec

leg extension

3×12+

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×10+

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
20 sec
2
55% TM
85 lbs
5
20 sec
3
68% TM
100 lbs
3
20 sec
4
78% TM
115 lbs
1
30 sec
5
88% TM
130 lbs
1
120 sec
6
82% TM
125 lbs
3
180 sec
7
82% TM
125 lbs
3
180 sec
8
82% TM
125 lbs
3
0 sec

pendlay row

8 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
70% TM
105 lbs
3
100 sec
4
80% TM
120 lbs
3
100 sec
5
80% TM
120 lbs
3
100 sec
6
80% TM
120 lbs
3
100 sec
7
80% TM
120 lbs
3
100 sec
8
80% TM
120 lbs
3
100 sec

Spoto Press

8 sets
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

Cable Overhead Tricep Extension (Bar)

3×12
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

cable lateral raise

3×12

Hanging Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE9
38 lbs
5 +
amrap
100 sec
3
@RPE9
38 lbs
5 +
amrap
100 sec

Hanging Leg Raises

3×5+

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
20 sec
2
66% TM
100 lbs
5
20 sec
3
68% TM
100 lbs
3
20 sec
4
78% TM
115 lbs
1
30 sec
5
88% TM
130 lbs
1
120 sec
6
82% TM
125 lbs
3
180 sec
7
82% TM
125 lbs
3
180 sec
8
82% TM
125 lbs
3
0 sec

squat

8 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
100 sec
2
@RPE9
90 lbs
5
100 sec
3
@RPE9
90 lbs
5
100 sec

neutral grip pull up

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec

romanian deadlift

3×5

Machine Ab Crunches

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

Machine Ab Crunches

3×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
20 sec
2
55% TM
85 lbs
5
20 sec
3
68% TM
100 lbs
3
20 sec
4
78% TM
115 lbs
1
60 sec
5
88% TM
130 lbs
1
120 sec
6
82% TM
125 lbs
3
180 sec
7
82% TM
125 lbs
3
180 sec
8
82% TM
125 lbs
3
0 sec

bench press

8 sets
Superset with Dumbbell row

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE10
20 lbs
8
100 sec

seated overhead press

3×8
Superset with Seated overhead press

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
100 sec
2
@RPE9
20 lbs
6
100 sec
3
@RPE9
20 lbs
6
100 sec

dumbbell row

3×6
Superset with Face pull

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

Cable Tricep Pushdown (V Bar)

3×8
Superset with Cable Tricep Pushdown (V Bar)

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

face pull

3×10

Week 2

Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
100 sec
2
55% TM
85 lbs
5
100 sec
3
68% TM
100 lbs
3
100 sec
4
78% TM
115 lbs
1
100 sec
5
90% TM
135 lbs
1
100 sec
6
84% TM
125 lbs
3
100 sec
7
84% TM
125 lbs
3
100 sec
8
84% TM
125 lbs
3
100 sec

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
55% TM
85 lbs
5
100 sec
3
68% TM
100 lbs
3
100 sec
4
78% TM
115 lbs
1
100 sec
5
90% TM
135 lbs
1
100 sec
6
84% TM
125 lbs
3
100 sec
7
84% TM
125 lbs
3
100 sec
8
84% TM
125 lbs
3
100 sec
9
82% TM
125 lbs
3
100 sec

deadlift

9 sets

Bench Press (2 ct Pause)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE8
120 lbs
6
100 sec
3
@RPE8
120 lbs
6
100 sec
4
@RPE9
120 lbs
6
100 sec
5
@RPE9
120 lbs
6
100 sec

Bench Press (2 ct Pause)

5×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×10+

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
100 sec
2
55% TM
85 lbs
5
100 sec
3
68% TM
100 lbs
3
100 sec
4
78% TM
115 lbs
1
100 sec
5
90% TM
135 lbs
1
100 sec
6
84% TM
125 lbs
3
100 sec
7
84% TM
125 lbs
3
100 sec
8
84% TM
125 lbs
3
100 sec

pendlay row

8 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
70% TM
105 lbs
3
100 sec
4
82% TM
125 lbs
3
100 sec
5
82% TM
125 lbs
3
100 sec
6
82% TM
125 lbs
3
100 sec
7
82% TM
125 lbs
3
100 sec
8
82% TM
125 lbs
3
100 sec

Spoto Press

8 sets
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

Cable Overhead Tricep Extension (Bar)

3×8
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

cable lateral raise

3×10

Lying Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
30
100 sec
2
@RPE9
30
100 sec
3
@RPE10
30
100 sec

Lying Leg Raises

3×30

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
90% TM
135 lbs
1
180 sec
6
84% TM
125 lbs
3
300 sec
7
84% TM
125 lbs
3
300 sec
8
84% TM
125 lbs
3
0 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE9
120 lbs
6
120 sec

romanian deadlift

3×6

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
120 sec
2
@RPE8
90 lbs
5
120 sec
3
@RPE9
90 lbs
5
120 sec

neutral grip pull up

3×5

Machine Ab Crunches

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE9
32 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec

Machine Ab Crunches

3×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
90% TM
135 lbs
1
120 sec
6
84% TM
125 lbs
3
180 sec
7
84% TM
125 lbs
3
180 sec
8
84% TM
125 lbs
3
0 sec

bench press

8 sets
Superset with Dumbbell row

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

seated overhead press

3×8
Superset with Seated overhead press

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
5
100 sec
2
@RPE9
21 lbs
5
100 sec
3
@RPE9
21 lbs
5
100 sec

dumbbell row

3×5
Superset with Face pull

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×10+
Superset with Cable Tricep Pushdown (V Bar)

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

face pull

3×10

Week 3

Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
100 sec
2
55% TM
85 lbs
5
100 sec
3
68% TM
100 lbs
3
100 sec
4
78% TM
115 lbs
1
100 sec
5
92% TM
140 lbs
1
100 sec
6
86% TM
130 lbs
3
100 sec
7
86% TM
130 lbs
3
100 sec
8
86% TM
130 lbs
3
100 sec

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
92% TM
140 lbs
1
100 sec
6
86% TM
130 lbs
3
100 sec
7
86% TM
130 lbs
3
100 sec
8
86% TM
130 lbs
3
100 sec

deadlift

8 sets

Bench Press (2 ct Pause)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE8
120 lbs
6
100 sec
3
@RPE8
120 lbs
6
100 sec
4
@RPE9
120 lbs
6
100 sec
5
@RPE9
120 lbs
6
100 sec

Bench Press (2 ct Pause)

5×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×10+

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
92% TM
140 lbs
1
120 sec
6
86% TM
130 lbs
3
180 sec
7
86% TM
130 lbs
3
180 sec
8
86% TM
130 lbs
3
0 sec

pendlay row

8 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
30 sec
2
50% TM
75 lbs
5
30 sec
3
70% TM
105 lbs
3
30 sec
4
84% TM
125 lbs
3
120 sec
5
84% TM
125 lbs
3
120 sec
6
84% TM
125 lbs
3
0 sec
7
84% TM
125 lbs
3
0 sec
8
84% TM
125 lbs
3
0 sec

Spoto Press

8 sets
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec
4
@RPE10
35 lbs
8 +
amrap
100 sec

Cable Overhead Tricep Extension (Bar)

4×8+
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

cable lateral raise

4×10+

Lying Leg Raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Lying Leg Raises

4×10

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
92% TM
140 lbs
1
120 sec
6
86% TM
130 lbs
3
180 sec
7
86% TM
130 lbs
3
180 sec
8
86% TM
130 lbs
3
0 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE8
120 lbs
6
100 sec
3
@RPE9
120 lbs
6
100 sec

romanian deadlift

3×6

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
90 lbs
6
100 sec
2
@RPE9
90 lbs
6
100 sec
3
@RPE10
90 lbs
6 +
amrap
100 sec

neutral grip pull up

3×6+

Machine Ab Crunches

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Machine Ab Crunches

3×10+

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
92% TM
140 lbs
1
120 sec
6
86% TM
130 lbs
3
180 sec
7
86% TM
130 lbs
3
180 sec
8
86% TM
130 lbs
3
0 sec

bench press

8 sets
Superset with Dumbbell row

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

seated overhead press

3×8
Superset with Seated overhead press

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
100 sec
2
@RPE9
20 lbs
6
100 sec
3
@RPE10
21 lbs
6 +
amrap
100 sec

dumbbell row

3×6+
Superset with Face pull

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×8+
Superset with Cable Tricep Pushdown (V Bar)

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

face pull

3×10

Week 4

Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
100 sec
2
55% TM
85 lbs
5
100 sec
3
68% TM
100 lbs
3
100 sec
4
78% TM
115 lbs
1
100 sec
5
94% TM
140 lbs
1
100 sec
6
88% TM
130 lbs
3
100 sec
7
88% TM
130 lbs
3
100 sec
8
88% TM
130 lbs
3
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
94% TM
140 lbs
1
120 sec
6
88% TM
130 lbs
3
180 sec
7
88% TM
130 lbs
3
180 sec
8
88% TM
130 lbs
3
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

deadlift

8 sets

Bench Press (2 ct Pause)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE8
120 lbs
6
100 sec
3
@RPE8
120 lbs
6
100 sec
4
@RPE9
120 lbs
6
100 sec
5
@RPE9
120 lbs
6
100 sec

Bench Press (2 ct Pause)

5×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Cable Tricep Pushdown (V Bar)

3×10+

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
94% TM
140 lbs
1
120 sec
6
88% TM
130 lbs
3
180 sec
7
88% TM
130 lbs
3
180 sec
8
88% TM
130 lbs
3
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

pendlay row

8 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
70% TM
105 lbs
3
100 sec
4
86% TM
130 lbs
3
100 sec
5
86% TM
130 lbs
3
100 sec
6
86% TM
130 lbs
3
100 sec
7
86% TM
130 lbs
3
100 sec
8
86% TM
130 lbs
3
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Spoto Press

8 sets
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable Overhead Tricep Extension (Bar)

5×8
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec
5
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

cable lateral raise

5×10

Hanging Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE9
38 lbs
5 +
amrap
100 sec
4
@RPE9
38 lbs
5 +
amrap
100 sec

Hanging Leg Raises

4×5+

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
8
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
94% TM
140 lbs
1
120 sec
6
88% TM
130 lbs
3
180 sec
7
88% TM
130 lbs
3
180 sec
8
88% TM
130 lbs
3
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec
2
–
–
5-7
100 sec
3
–
–
5-7
100 sec

Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

romanian deadlift

3×5

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec
2
–
–
5-7
100 sec
3
–
–
5-7
100 sec
4
–
–
5-7
100 sec

Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

neutral grip pull up

4×5

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec
5
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable crunch

5×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
128
0 sec
2
55% TM
85 lbs
5
0 sec
3
68% TM
100 lbs
3
0 sec
4
78% TM
115 lbs
1
0 sec
5
94% TM
140 lbs
1
120 sec
6
88% TM
130 lbs
3
180 sec
7
88% TM
130 lbs
3
180 sec
8
88% TM
130 lbs
3
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

bench press

8 sets
Superset with Dumbbell row

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
100 sec
2
–
–
8-10
100 sec
3
–
–
8-10
100 sec
4
–
–
8-10
100 sec
5
–
–
8-10
100 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

seated overhead press

5×8
Superset with Seated overhead press

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec
2
–
–
5-7
100 sec
3
–
–
5-7
100 sec
4
–
–
5-7
100 sec
5
–
–
5-7
100 sec

Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

dumbbell row

5×5
Superset with Face pull

Cable Tricep Pushdown (V Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable Tricep Pushdown (V Bar)

5×8
Superset with Cable Tricep Pushdown (V Bar)

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec
5
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

face pull

5×10