Workout Routine

Free

M.A.X. Muscle Plan 2.0 Strength Phase

by Bif Hunkly

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I created this for my 2nd run-through of Brad Schoenfelds amazing "The M.A.X. Muscle Plan 2.0" - buy the book. You won't regret it.

After finishing 8 week strength phase, move to Metabolic Phase.

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

Workouts

Strength Phase Week 1: Block 1 Microcyle 1 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

military press

3×5

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

Barbell Reverse Grip Bent Row

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE6
115 lbs
5
180 sec

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

deadlift

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
0 sec

squat

3×5

Week 2: Block 1 Microcycle 2 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

military press

3×3

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

Barbell Reverse Grip Bent Row

3×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

bench press

3×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

deadlift

3×3

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
0 sec

squat

3×3

Week 3: Block 1 Microcycle 3 MWF

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

military press

3 sets

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Barbell Reverse Grip Bent Row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
0 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

squat

3 sets

Week 4: Block 1 Microcycle 4 MONDAY

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Incline Fly

3×20

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lat pulldown

3×20

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

upright row

3×20

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg extension

3×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

calf raise

3×20

Soreson Hold

Set
Time
Rest time
1
30 sec
120 sec
2
30 sec
120 sec
3
30 sec
0 sec

Soreson Hold

3×30 s

Week 4: Block 1 Microcyle 4 THURSDAY

DB Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Fly

3×20

Inverted Row

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Inverted Row

3×20

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lateral raise

3×20

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

front squat

3×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3×20

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

Sissy Squat

3×20

Glute/Ham Raise

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
0 sec

Glute/Ham Raise

3×20

Week 5: Block 2 Microcycle 1 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

military press

3×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE7
18 lbs
8
120 sec
3
@RPE7
18 lbs
8
120 sec

lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

Barbell Reverse Grip Bent Row

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec

lat pulldown

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

bench press

3×5

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

DB Incline Fly

3×8

Week 5: Block 2 Microcycle 1 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

deadlift

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

squat

3×5

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
120 sec

zercher squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
0 sec

calf raise

3×8

Week 5: Block 2 Microcycle 1 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

military press

3×5

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec

cable lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

Barbell Reverse Grip Bent Row

3×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

bench press

3×5

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE7
18 lbs
8
120 sec
3
@RPE7
18 lbs
8
0 sec

fly

3×8

Week 5: Block 2 Microcycle 1 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

deadlift

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

squat

3×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec

leg extension

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
0 sec

calf raise

3×8

Week 6: Block 2 Microcycle 2 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

military press

3×3

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
120 sec

lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

Barbell Reverse Grip Bent Row

3×3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

lat pulldown

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

bench press

3×3

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
0 sec

DB Incline Fly

3×8

Week 6: Block 2 Microcycle 2 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

deadlift

3×3

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

squat

3×3

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
120 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
110 lbs
8
120 sec

zercher squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
120 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
110 lbs
8
0 sec

calf raise

3×8

Week 6: Block 2 Microcycle 2 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

military press

3×3

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

cable lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

Barbell Reverse Grip Bent Row

3×3

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

bench press

3×3

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
0 sec

fly

3×8

Week 6: Block 2 Microcycle 2 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

deadlift

3×3

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
130 lbs
3
180 sec
2
@RPE8
130 lbs
3
180 sec
3
@RPE8
130 lbs
3
180 sec

squat

3×3

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

leg extension

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
120 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
110 lbs
8
0 sec

calf raise

3×8

Week 7: Block 2 Microcycle 3 MONDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

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

military press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
120 sec
2
@RPE9
19 lbs
8
120 sec
3
@RPE9
19 lbs
8
120 sec

lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Barbell Reverse Grip Bent Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

lat pulldown

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

bench press

3 sets

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
120 sec
2
@RPE9
19 lbs
8
120 sec
3
@RPE9
19 lbs
8
0 sec

DB Incline Fly

3×8

Week 7: Block 2 Microcycle 3 TUESDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

squat

3 sets

zercher squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
120 sec
2
@RPE9
115 lbs
8
120 sec
3
@RPE9
115 lbs
8
120 sec

zercher squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
180 sec
2
@RPE9
115 lbs
8
180 sec
3
@RPE9
115 lbs
8
0 sec

calf raise

3×8

Week 7: Block 2 Microcycle 3 THURSDAY

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

military press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

cable lateral raise

3×8

Barbell Reverse Grip Bent Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

Barbell Reverse Grip Bent Row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chinup

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
120 sec
2
@RPE9
19 lbs
8
120 sec
3
@RPE9
19 lbs
8
0 sec

fly

3×8

Week 7: Block 2 Microcycle 3 FRIDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
180 sec
2
@RPE9
135 lbs
3
180 sec
3
@RPE9.5
145 lbs
1
180 sec

deadlift

3 sets

squat

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

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

leg extension

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
120 sec
2
@RPE9
115 lbs
8
120 sec
3
@RPE9
115 lbs
8
0 sec

calf raise

3×8

Week 8: Block 2 Microcycle 4 MONDAY

DB Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

DB Incline Fly

3×20

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lat pulldown

3×20

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

upright row

3×20

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg extension

3×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
100 sec
2
@RPE6
20
100 sec
3
@RPE6
20
100 sec

leg curl

3×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

calf raise

3×20

Soreson Hold

Set
Time
Rest time
1
45 sec
120 sec
2
45 sec
120 sec
3
45 sec
0 sec

Soreson Hold

3×45 s

Week 8: Block 2 Microcycle 4 THURSDAY

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

fly

3×20

Inverted Row

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
120 sec

Inverted Row

3×20

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

lateral raise

3×20

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

front squat

3×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

leg curl

3×20

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
120 sec
2
@RPE6
20
120 sec
3
@RPE6
20
120 sec

Sissy Squat

3×20

Glute/Ham Raise

Set
Reps
Rest time
1
20
120 sec
2
20
120 sec
3
20
0 sec

Glute/Ham Raise

3×20