Workout Routine

Free

Mullet

by RedneckRedemption

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4 Week/4 Days After main lifts each day preform the next 4 lifts in groups of 2 as supersets with the last excersise being on it's own. Eat, eat, eat. Get plenty of sleep.

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

Workouts

Week 1: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
4
120 sec
2
65% 1RM
100 lbs
4
120 sec
3
70% 1RM
105 lbs
4
120 sec
4
75% 1RM
115 lbs
4
120 sec

squat

4×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
120 sec
2
70% 1RM
105 lbs
3
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec
5
82% 1RM
125 lbs
3
120 sec

bench press

5×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
52% 1RM
80 lbs
5
120 sec
3
55% 1RM
85 lbs
5
120 sec

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

overhead press

3×10
Superset with Push-ups

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
20
100 sec
2
55% 1RM
14 lbs
20
100 sec
3
60% 1RM
15 lbs
20
100 sec

dumbbell row

3×20
Superset with Dumbbell row

push-ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

push-ups

3×10
Superset with Lateral raise

curl

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
21
120 sec
2
25% 1RM
40 lbs
21
120 sec
3
25% 1RM
40 lbs
21
120 sec
4
25% 1RM
40 lbs
21
120 sec

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

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

curl

4×21
Superset with Curl

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec

lateral raise

4×20

Week 1: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
3
120 sec
2
50% 1RM
75 lbs
4
120 sec
3
50% 1RM
75 lbs
5
120 sec
4
50% 1RM
75 lbs
6
120 sec

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

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

front squat

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
3
100 sec
2
55% 1RM
60 lbs
3
100 sec
3
60% 1RM
65 lbs
3
100 sec
4
65% 1RM
70 lbs
3
100 sec

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

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

chinup

4×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
120 sec
2
70% 1RM
105 lbs
3
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

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

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

deadlift

4×3
Superset with Upright row

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
55% 1RM
14 lbs
10
120 sec
3
60% 1RM
15 lbs
10
120 sec

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

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

dumbbell row

3×10
Superset with Dumbbell row

upright row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
20
120 sec
2
55% 1RM
14 lbs
20
120 sec
3
60% 1RM
15 lbs
20
120 sec

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

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

upright row

3×20
Superset with Hammer curl

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
25
120 sec
2
55% 1RM
25 lbs
25
120 sec
3
55% 1RM
25 lbs
25
120 sec
4
55% 1RM
25 lbs
25
120 sec
5
55% 1RM
25 lbs
25
120 sec

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

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

Straight Bar Tricep Pushdown

5×25
Superset with Straight Bar Tricep Pushdown

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
25
120 sec
2
55% 1RM
14 lbs
25
120 sec
3
55% 1RM
14 lbs
25
120 sec
4
55% 1RM
14 lbs
25
120 sec
5
55% 1RM
14 lbs
25
120 sec

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

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

hammer curl

5×25

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
20
120 sec
2
55% 1RM
14 lbs
20
120 sec
3
60% 1RM
15 lbs
20
120 sec

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

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

shrug

3×20

Week 1: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
120 sec
2
75% 1RM
115 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
85% 1RM
130 lbs
3
120 sec

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

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

squat

4×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
65% 1RM
100 lbs
10
120 sec

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

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

bench press

3×10

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
120 sec
2
55% 1RM
85 lbs
8
120 sec
3
60% 1RM
90 lbs
8
120 sec

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

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

sumo deadlift

3×8
Superset with Pullovers

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
20
120 sec
2
55% 1RM
25 lbs
20
120 sec
3
60% 1RM
27 lbs
20
120 sec

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

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

face pull

3×20
Superset with Face pull

pullovers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
120 sec
2
55% 1RM
14 lbs
10
120 sec
3
60% 1RM
15 lbs
10
120 sec

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

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

pullovers

3×10
Superset with Curl

Dips

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Dips

3×10
Superset with Dips

curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

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

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

curl

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
120 sec
2
50% 1RM
75 lbs
15
120 sec
3
50% 1RM
75 lbs
15
120 sec

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

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

romanian deadlift

3×15

Week 1: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
5
120 sec
2
55% 1RM
14 lbs
5
120 sec
3
60% 1RM
15 lbs
5
120 sec
4
65% 1RM
16 lbs
5
120 sec

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

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

bulgarian split squat

4×5

pullup

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

pullup

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
50% 1RM
75 lbs
10
120 sec
3
50% 1RM
75 lbs
10
120 sec

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

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

deadlift

3×10
Superset with Bent over row

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
120 sec
2
55% 1RM
14 lbs
10
120 sec
3
60% 1RM
15 lbs
10
120 sec

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

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

seated shoulder press

3×10
Superset with Seated shoulder press

bent over row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

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

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

bent over row

3×10
Superset with Hammer curl

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
25
120 sec
2
50% 1RM
75 lbs
25
120 sec
3
50% 1RM
75 lbs
25
120 sec
4
50% 1RM
75 lbs
25
120 sec

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

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

skull crushers

4×25
Superset with Skull crushers

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
25
120 sec
2
50% 1RM
13 lbs
25
120 sec
3
50% 1RM
13 lbs
25
120 sec
4
50% 1RM
13 lbs
25
120 sec

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

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

hammer curl

4×25

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
20
120 sec
2
55% 1RM
14 lbs
20
120 sec
3
60% 1RM
15 lbs
20
120 sec

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

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

shrug

3×20

Week 2: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
63% 1RM
95 lbs
5
120 sec
2
68% 1RM
100 lbs
5
120 sec
3
73% 1RM
110 lbs
5
120 sec

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

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

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
4
120 sec
2
70% 1RM
105 lbs
4
120 sec
3
75% 1RM
115 lbs
4
120 sec
4
80% 1RM
120 lbs
4
120 sec
5
85% 1RM
130 lbs
4
120 sec

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

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

bench press

5×4

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
120 sec
2
53% 1RM
80 lbs
6
120 sec
3
55% 1RM
85 lbs
6
120 sec

snatch grip deadlift

3×6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

overhead press

3×12

chest supported rows

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

chest supported rows

3×20

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

close-grip bench press

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

curl

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Week 2: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
120 sec
2
52% 1RM
80 lbs
4
120 sec
3
55% 1RM
85 lbs
4
120 sec

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

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

front squat

3×4

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

chinup

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
4
120 sec
2
70% 1RM
105 lbs
4
120 sec
3
75% 1RM
115 lbs
4
120 sec
4
80% 1RM
120 lbs
4
120 sec

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

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

deadlift

4×4

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

dumbbell row

4×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

lateral raise

4×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec

overhead triceps extensions

4×25

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10
120 sec

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

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

curl

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
15
120 sec
2
55% 1RM
85 lbs
15
120 sec
3
55% 1RM
85 lbs
15
120 sec

romanian deadlift

3×15

Week 2: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
100 sec
2
75% 1RM
115 lbs
2
100 sec
3
80% 1RM
120 lbs
2
100 sec
4
85% 1RM
130 lbs
2
100 sec
5
90% 1RM
135 lbs
2
100 sec

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

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

squat

5×2

bench press

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
85 lbs
10
100 sec
2
63% 1RM
95 lbs
10
100 sec
3
68% 1RM
100 lbs
10
100 sec

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

bench press

3×10

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec

sumo deadlift

3×5

face pull

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

face pull

3×20

pullovers

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

pullovers

3×10

Dips

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

Dips

3×10

reverse curl

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

reverse curl

3×20

rear delt fly

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

rear delt fly

3×20

Week 2: Day 4

bulgarian split squat

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

bulgarian split squat

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
60% 1RM
90 lbs
5
120 sec
4
60% 1RM
90 lbs
5
120 sec

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

deadlift

4×5

Seated Arnold Press

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

Seated Arnold Press

3×10

bent over row

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

bent over row

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

skull crushers

4×25

concentration curl

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

concentration curl

4×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec
5
–
–
25
100 sec

shrug

5×25

Week 3: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
120 sec
2
65% 1RM
100 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec

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

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

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
120 sec
2
70% 1RM
105 lbs
3
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
83% 1RM
125 lbs
3
120 sec
5
88% 1RM
130 lbs
3
120 sec
6
88% 1RM
130 lbs
3
120 sec

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

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

bench press

6×3

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
120 sec
2
40% 1RM
60 lbs
10
120 sec

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

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

snatch grip deadlift

2×10

overhead press

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

overhead press

3×8

chest supported rows

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

chest supported rows

3×8

Barbell 21’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
120 sec
2
–
–
21
120 sec
3
–
–
21
120 sec
4
–
–
21
120 sec

Barbell 21’s

4×21

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

upright row

3×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

shrug

3×15

Week 3: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
85 lbs
2
120 sec
2
58% 1RM
85 lbs
3
120 sec
3
58% 1RM
85 lbs
4
120 sec
4
58% 1RM
85 lbs
5
120 sec

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

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

front squat

4 sets

chinup

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

chinup

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
120 sec
2
75% 1RM
115 lbs
2
120 sec
3
80% 1RM
120 lbs
2
120 sec
4
85% 1RM
130 lbs
2
120 sec
5
90% 1RM
135 lbs
2
120 sec

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

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

deadlift

5×2

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

chest supported rows

4×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec

upright row

4×20

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec
5
–
–
25
120 sec

tricep pushdown

5×25

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec
5
–
–
25
120 sec

hammer curl

5×25

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Straight leg deadlift

3×15

Week 3: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
4
120 sec
2
75% 1RM
115 lbs
4
120 sec
3
80% 1RM
120 lbs
4
120 sec
4
85% 1RM
130 lbs
4
120 sec

squat

4×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec

bench press

4×8

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
85 lbs
5
120 sec
2
63% 1RM
95 lbs
5
120 sec
3
68% 1RM
100 lbs
5
120 sec

sumo deadlift

3×5

seated shoulder press

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

seated shoulder press

3×8

bent over row

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

bent over row

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec

skull crushers

4×25

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

curl

4×10

Week 3: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

bulgarian split squat

4×5

pullup

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

pullup

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

deadlift

3×10

face pull

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

face pull

3×15

pullovers

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

pullovers

3×10

Dips

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

Dips

4×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec
4
55% 1RM
85 lbs
10
100 sec

close-grip bench press

4×10

curl

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

curl

3×10

concentration curl

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

concentration curl

3×10

Week 4: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
3
100 sec
2
65% 1RM
100 lbs
3
100 sec
3
70% 1RM
105 lbs
3
100 sec
4
75% 1RM
115 lbs
3
100 sec

squat

4×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
100 sec
2
78% 1RM
115 lbs
2
100 sec
3
85% 1RM
130 lbs
2
100 sec
4
88% 1RM
130 lbs
2
100 sec
5
90% 1RM
135 lbs
2
100 sec
6
90% 1RM
135 lbs
2
100 sec

bench press

6×2

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
43% 1RM
65 lbs
10
100 sec
2
45% 1RM
70 lbs
10
100 sec

snatch grip deadlift

2×10

overhead press

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

overhead press

4×5

dumbbell row

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

dumbbell row

4×5

close-grip bench press

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

close-grip bench press

3×10

curl

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

curl

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

rear delt fly

4×20

Week 4: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
52% 1RM
80 lbs
5
100 sec
2
57% 1RM
85 lbs
5
100 sec
3
60% 1RM
90 lbs
5
100 sec

front squat

3×5

chinup

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

chinup

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
75% 1RM
115 lbs
3
100 sec
3
80% 1RM
120 lbs
3
100 sec
4
85% 1RM
130 lbs
3
100 sec
5
90% 1RM
135 lbs
3
100 sec

deadlift

5×3

chest supported rows

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

chest supported rows

4×10

upright row

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

upright row

4×15

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

overhead triceps extension

4×20

Barbell 21’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec
4
–
–
21
100 sec

Barbell 21’s

4×21

Week 4: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
75% 1RM
115 lbs
3
100 sec
3
80% 1RM
120 lbs
3
100 sec
4
85% 1RM
130 lbs
3
100 sec
5
90% 1RM
135 lbs
3
100 sec

squat

5×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
6
100 sec
2
65% 1RM
100 lbs
6
100 sec
3
70% 1RM
105 lbs
6
100 sec
4
75% 1RM
115 lbs
6
100 sec
5
80% 1RM
120 lbs
6
100 sec

bench press

5×6

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
60% 1RM
90 lbs
5
100 sec
4
60% 1RM
90 lbs
5
100 sec

sumo deadlift

4×5

Seated Arnold Press

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

Seated Arnold Press

4×12

bent over row

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

bent over row

4×12

skull crushers

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

skull crushers

4×15

curl

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

curl

4×15

shrug

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

shrug

3×20

Week 4: Day 4

bulgarian split squat

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

bulgarian split squat

4×5

pullup

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

pullup

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

deadlift

3×10

face pull

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

face pull

3×15

pullovers

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

pullovers

3×10

dip

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

dip

4×10

push-ups

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

push-ups

4×10

concentration curl

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

concentration curl

4×15