A1
Notes:Chin Up
4 sets - 8-10 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets
- 4 Sets
Superset
A2
Notes:DB Standing Overhead Press
4 sets - 8-10 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 4 Sets
B1
Notes:Close Grip Barbell Press
3 sets of 12-15 reps Partial Rest (60s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 3 second pause in stretch position on each rep.
- 3 Sets
Superset
B2
Notes:DB Y Raise
3 sets of 15-20 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in top position on each rep.
- 3 Sets
C1
Notes:Single Leg Lying Leg Curl
3 sets of 8-10 reps per side Partial Rest (60s) 1-2 RIR on all sets 1 & 1/4 reps - Go all the way up, 1/4 of the way down, all the way up, all the way down - that's 1 rep.
- 3 Sets
Superset
C2
Notes:Rear Leg Emphasis Split Squat
3 sets of 8-10 reps per side Partial Rest (90s) 1-2 RIR on all sets 1 & 1/4 reps - Go all the way down, 1/4 of the way up, all the way down, all the way up - that's 1 rep.
- 3 Sets