A1
Notes:Barbell Squat
3 sets of 6-8 reps, 1 backdown set of AMRAP (4 total sets) Complete Rest (3min) 1-2 RIR on All Sets, including the backdown set. You can continue with Front Squats from Phase 1or any squat variation if you prefer, but this was originally programmed with Back Squats in mind. Decrease weight by 20% for AMRAP set
- 3 Sets
B1
Notes:Romanian Deadlift
3 sets of 6-8 reps, 1 backdown set of AMRAP Partial Rest (2min) 1-2 RIR on All Sets, including the backdown set. Decrease weight by 20% for AMRAP set
- 3 Sets
C1
Notes:Machine Row - Upper Back
3 sets of 10-12 reps Partial Rest (2min) 1-2 RIR on all sets
- 3 Sets
D1
Notes:Incline DB Press
4 sets of 6-10 reps Partial Rest (90s) 1-2 RIR on All Sets.
- 4 Sets
Superset
D2
Notes:Incline Curl
4 sets of 10-15 reps Partial Rest (60s) 1-2 RIR on all sets
- 4 Sets
E1
Notes:Bodyweight Nosebreaker
3 sets of 15 reps Minimal Rest (0s) 1-2 RIR on all sets
- 3 Sets
Superset
E2
Notes:Close Grip Push Up
3 sets of AMRAP Partial Rest (90s)
- 3 Sets