WEEK 1
Incline Pause Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Incline Dumbbell Bench Press 4×12
Seated Cable Flyes 3×15
Overhead Barbell Extension 5×8
Dumbbell Pullover 4×12
Weighted Pullup 4-10RM + 3 Back-Off Sets/Triple Dropset
Unilateral Machine/Hammer Strength Row 3×12
Cable Side Raises 3×10
Incline Curls 5×10
Hack Squat 4×10
Sissy Squat 3xAMRAP
Seated Calf Raises With 3s Pause 5×10
Donkey Calf Raise OR Toes-in Standing Calf Raise 5×20-30
Bent Knee Hanging Leg Raises 3×10
WEEK 2
Incline Close Grip Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Neutral Incline Dumbbell Bench Press 3×AMRAP (15-30 reps)
Flat Dumbbell Flyes 3×12
Overhead Rope/Band Extension 5×10 + last set triple dropset
Dumbbell Pullover 3×10
Dumbbell Row 3×10
Gironda Sternum Chins 5xAMRAP
Dumbbell Side Raise
Dumbbell Preacher Curl 5×10
Single-legged Leg Press 5×8
Pistol Squats 3×AMRAP
Standing Calf Raises With 2s Pause 5×12-20
Calf Raise On Leg Press 5×12-20
Bicycle Twists 3×20
WEEK 3
Reverse Grip Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Landmine Press 4×10
Incline Dummbell Flyes 3×10
One Arm Overhead Dumbbell Extension 5×12
Dumbbell Pullover 3×8
Weighted Chinups 4-10RM + 3 Back-Off Sets/Triple Dropset
Underhand Lat Pulldown 3×10
Power Side Raises 3×8
Spider Curl 5×10
Low Leg Press Close Feet 5×20
Jumping Pistol Squats 3xAMRAP
Standing Calf Raises Off Block 4s Bottom Pause 3×10-12
Seated Calf Raises Toes-in 5×10-15
Plank 3x60s
WEEK 4
Incline Pushups 5xAMRAP
Timed Incline Dumbbell Bench Press 1×1-3 Minutes
Pec Deck 3×10
Two Arm Overhead Dumbbell Extension 3×10
Barbell Pullover 3×12
Lat Pulldown 5×10
Close Pullups 3xAMRAP
Bent Arm Dumbbell Side Raises 3×10
Barbell Preacher Curl 5×10
Bulgarian Split Squat 4-10RM + 3 Back-Off Sets/Triple Dropset
Hack Squat 4×12
Calf Raise on Leg Press 5×30
Standing Calf Raise 5×10
Straight Leg Hanging Leg Raises 3xAMRAP
