A1
Notes:Front Squat
3 sets - 8-10 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 1-2 RIR on All Sets
- 3 Sets
Superset
A2
Notes:Romanian Deadlift
3 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 2 second pause in stretch on each rep
- 3 Sets
B1
Notes:Seated Cable Row (Upper Back)
3 sets of 12-15 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 and bottom of each rep
- 3 Sets
Superset
B2
Notes:Feet Elevated Push Up
3 sets of 12-15 reps Partial Rest (60s) For set up, I'd typically recommend doing this off the Seated Cable Row bench! 1-2 RIR on all sets
- 3 Sets
C1
Notes:Alternating DB Curl
3 sets of 8-10 reps per side Partial Rest (60s) 1-2 RIR on all sets
- 3 Sets
Superset
C2
Notes:Triceps Dip
3 sets of 8-10 reps per side Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets Use a band or assisted machine if needed
- 3 Sets