Day1

A1

Notes:

Hip Thrust

3 sets of 12/10/8 - Push all to failure, and perform a Rest Pause set as shown on the final set only. Complete Rest(2-3min)

  • 3 Sets

B1

Notes:

Leg Press

Pause in the bottom for a deliberate 1-2 seconds and take a slow eccentric. 3 sets of 12 reps. Partial Rest(30-60s)

  • 3 Sets

C1

Notes:

Horizontal Back Extension

3 sets of 15-20 reps with a 2 second hold in the peak contraction. Partial Rest(30-60s)

  • 3 Sets

D1

Notes:

Ring Pushups

5 sets of 5 with no more than 60 seconds between sets. Use whatever progression/regression is required to allow you to hit this comfortably - you SHOULDN’T hit a failure point even by the final set(30-60s)

  • 5 Sets

E1

Notes:

High Incline Dumbbell Press

3 sets of 6-8 with a 10 second pause in the stretch position on the final rep of ALL sets. Partial Rest(30-60s)

  • 3 Sets

F1

Notes:

Machine Shoulder Raise

Perform 3 sets of 10-12 reps, finishing with a drop set for a 10-15 second eccentric-only rep, and a max isometric for 5-10 seconds on ALL sets. Partial Rest(30-60s)

  • 3 Sets

G1

Notes:

Cross Body Extensions

3 sets of 15/12/10 - add weight on each set, push all to failure. Partial Rest(30-60s)

  • 3 Sets

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