3 x Per Week
2 x Lower Main Lift
1 x Upper Main Lift
Functional movements
No Olympic variations
Leg Press substituted for Back Squat
FeaturesA1
Leg Extension
4 x 12
A2
Calf Raise
4 x 15
B
Leg Press Machine
6 x 5
C1
Incline DB Bench Press
4 x 12
C2
Assisted Chin Up Machine
4 x 12
D1
Ab Roll Out
3 x 8
D2
Back Extension
3 x 12
A1
Seated Cable Row
4 x 12
A2
Assisted Dip Machine
4 x 12
B
Barbell Bench Press
6 x 5
C1
Overhead Walking Lunge
4 x 16
C2
Rower Hamstring Curl
4 x 15
D1
Hanging Knee Hold
3 x 0:20
D2
Single Leg Glute Bridge
3 x 20
A1
DB Bench Press
4 x 8
A2
Bench Bird Dog
4 x 16
B
Deadlift
6 x 5
C1
Strict Press
4 x 10
C2
Cable Face Pulls
4 x 15
D1
Crossover Step Up
3 x 20
D2
Plank
3 x 30