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:

After 4 weeks, TM will increase by 2.5 and 5kg for upper and lower lifts respectively. Then occasional 1RM testing can be used to reset.

Double progression lifts 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

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

Training blocks

Week 1

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
100 sec
5
88% TM
130 lbs
1
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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
100 sec
5
88% TM
130 lbs
1
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

overhead press

8 sets

bench press

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.

bench press

4×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 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.

leg extension

3×12

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
100 sec
5
88% TM
130 lbs
1
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

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

Spoto Press

6 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

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)

3×8
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

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

3×10

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
3
100 sec
5
88% TM
130 lbs
1
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

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

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

3×5

Decline Sit Up

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

Decline Sit Up

3×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
100 sec
5
88% TM
130 lbs
1
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

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

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

3×8
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

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

3×5
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

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)

3×8
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

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

3×10

Week 2

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

bench press

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 5 lbs; failing at the bottom decreases it by 5 lbs.

bench press

5×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec
4
–
–
12-15
100 sec

Double Progression: Work within 12-15 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.

leg extension

4×12

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

Spoto Press

6 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

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)

4×8
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

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

4×10

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
3
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

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

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

3×5

Decline Sit Up

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

Decline Sit Up

3×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

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

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

4×8
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

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

4×5
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

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)

4×8
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

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

4×10

Week 3

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

bench press

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 5 lbs; failing at the bottom decreases it by 5 lbs.

bench press

5×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec
4
–
–
12-15
100 sec

Double Progression: Work within 12-15 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.

leg extension

4×12

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

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

Spoto Press

6 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

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)

4×8
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

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

4×10

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
3
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

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

Decline Sit Up

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

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.

Decline Sit Up

4×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

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

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

4×8
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

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

4×5
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

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)

4×8
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

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

4×10

Week 4

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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 10 lbs.

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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

bench press

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
6
–
–
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.

bench press

6×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec
4
–
–
12-15
100 sec
5
–
–
12-15
100 sec

Double Progression: Work within 12-15 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.

leg extension

5×12

Tuesday

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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 %

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

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

6 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

Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
3
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 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

Decline Sit Up

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.

Decline Sit Up

5×10

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
65% TM
100 lbs
3
100 sec
4
75% TM
115 lbs
2
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 %

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