Day 1- Shoulders and triceps
Shoulders
Standing Military Press (dumbbell or barbell)- 4 sets
10-8-6-4 or 8-6-4-2
Reverse Pec Deck or Bent dumbbell Lateral Raise- 1 set until
failure 15-8 reps
Front Raise (barbell or dumbbell)- 1 set until failure 15-8
reps
Side Laterals or Upright Rows (dumbbell or barbell) 1 set
until failure 15-8 reps
Rotator Cuff Work
Triceps
Close Grip Bench- 4 sets 10-8-6-4
Skull Crusher (any variation)- 1 set until failure 12-6 reps
Any variation cable pressdown- 1 set until failure 20-15
reps
Explosion Exercise- Power Clean (Heavy Day)- 1 set until
failure 8-4 reps
Day 2- Legs
Quads
Squats- 4 sets 10-8-6-4 or 8-6-4-2
Dynamic Squat- 8 sets 3 reps (50% of 1 rep max)
Pick 1
Front Squat- 1 set until failure 10-6
Leg Press- 1 set until failure 15-6
Pick 1
Step Up- 1 set until failure 20-15 reps
Bulgarian Split Squat- 1 set until failure 20-15 reps
Pick 1
Lunge- 1 set until failure 20-10 reps
Leg Extensions- 1 set until failure 30-15 reps
Hamstrings
Safety Squat Bar Good morning or Regular Good Morning 3 sets
15-8 reps
Stiff Leg Deadlift- 1 set until failure 20-8 reps
Glute Ham Raise- 1 set until failure 10-6 reps
Reverse Hyper Extension or Lying Leg Curl- 1 set until
failure 12-6 reps
Calf Raises- 4 sets 20-10 reps
Explosion Exercise- Power Clean (Light Day)- 1 set until
failure 15-10 reps
Day 3- Chest biceps
Chest
Bench Press- 4 sets 10-8-6-4 or 8-6-4-2
Dynamic Bench- 8 sets 3 reps (50% of one rep max)
Incline Bench (barbell or dumbbell)-1 set until failure 8-4
reps
Weighted Dips- 1 set until failure 15-6 reps
Incline Dumbbell Fly or Flat Dumbbell Fly– 1 set until
failure 15-10 reps
Dumbbell Pullover or Flat Dumbbell Bench- 1 set until failure
10-6 reps
Biceps
Barbell Curl or Chinups- 2 sets until failure 10-4 reps
Hammer Curls or Reverse Curl- 2 sets until failure 10-4 reps
Explosion Exercise- Power Clean (Heavy Day)- 1 set until
failure 8-4 reps
Day 4- Back
Back
Deadlift- 4 sets 10-8-6-4 or 8-6-4-2
Dynamic Deadlift- 8 sets 3 reps (50 % of 1 rep max)
Rack Pull or Barbell Row- 1 set until failure 10-6 reps
Pullups- 1 set until failure
T-Bar Row or Dumbbell Row- 1 set until failure 15-8 reps
Seated Cable Row or Lat Pulldown- 1 set until failure 15-10
reps
Traps
Bent Dumbbell Shrugs- 1 set until failure 20-10 reps
Barbell or Dumbbell Shrug- 1 set until failure 20-10 reps
Explosion Exercise- Power Clean (Light Day)- 1 set until
failure 15-10 reps
