A B S O LU T E C H E S T & D E LT S

WEEK 1 / 4

SCH EDULE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

Chest / Delts #2
Chest / Delts #1 Legs Back / triceps Chest & delts #3 Arms
+ Biceps

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
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and do not participate in or encourage electronic piracy of copyrightable materials.
«Thibarmy» and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 DAY 1 – C H E ST / D E LT S #1

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Heaviest set of 6 is first working set, then 3

A INCLINE DB PRESS 4 x 6-10 301 3 min
back-off sets to stay within the rep range

Ascending pyramid for the first 3 sets then back-off

15 DEGREES INCLINE REVERSE BAND sets for the last (try to hit 15 up to failure)
B 4 x 12/10/8/15+ 311 2 min
SMITH MACHINE PRESS
Pause for 1 sec at bottom

5p = add 5 partials at the end of the sets. Partial reps

C DECLINE/VERTICAL MACHINE PRESS 3 x 12-15 + 5p. 301 2 min
are submitted to the same tempo as full reps

Pause for 1 sec at bottom

D DB MILITARY PRESS* 2 x 8-10 311 2 min
*Work with full range of motion, start each rep from
the shoulders, no half reps

E1 CABLE LATERAL RAISE 2 x 10-12 2011 - Pause and peak at the top

TOP BOTTOM BENT OVER

E2 2 x 10-12 301 - Keep reps from half range to top
DB LATERAL RAISE

BOTTOM HALF BENT OVER

E3 2 x 10-12 301 90 sec Keep reps from bottom to half range
DB LATERAL RAISE

DS = drop set -20% of the weight, go to concentric

F MACHINE SHOULDER PRESS 1 x 8-10 + DS + DS 301 -
failure, rest 15 sec before starting the DS
 DAY 2 – L E G S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Stretch for 1 sec at bottom,

A1 LYING LEG CURL 3 x 6-8 411 1 min
co-contraction with quads

Ascending pyramid for the first 3 sets, 4th & 5th

sets must be taken just short of failure with
4 minutes pause after 4th set
A2 SSB SQUAT HEELS ELEVATED 5 x 6-10 301 2 min (4)
Alternate with A1 for the first 3 sets, rest
completely for set 4 and 5

Ascending pyramid for the 3 sets

*After the 3rd set, remove the band and do AMRAP,
LEG EXTENSION WITH ADDED drop off 20%, take 30 sec pause after,
B 3 x 8-15* 3011 2 min
and do another AMRAP
BAND RESISTANCE
Hold for 1 sec peak contraction

GLUTE HAM RAISE WITH ADDED Add a resistance band around your neck and execute
D 3 x 6-10 301 2 min
fast/explosive concentric reps
BAND RESISTANCE

Take as many warm-up sets to get to a

challenging 20-25RM
E LEG PRESS 1 x 20-25* 301 -
*At the end of the sets, drop off 20% of the weight and
rest 1 min, then do AMRAP. Drop another 20%, rest
another minute and do AMRAP again.
 DAY 3 – C H E ST / D E LT S #2 + B I C E P S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

2 x 10-15
*Back off set, drop 20% from the previous
A INCLINE BARBELL PRESS 1 x 6-8 301 3 min
set and hit AMRAP
1 x AMRAP*

Peak contraction for 3 sec on each rep

B1 LYING CABLE FLYES ON A BENCH 5 x 5 + 5 partial 303 /201 -
After 5 reps, use partial reps to extend the sets

Push your hands against each other as in the peaking

B2 ISOMETRIC CHEST CONTRACTION 5 x 15-20 sec - -
position of a fly. Apply as much force as you can.

STRETCH = Hold the bottom range of the fly and let the
B3 30 DEGREES INCLINE DB FLYES 5 x 10 + STRETCH 301 2 min dumbbell stretch your chest for 15-20 sec…make sure
the stretch is in the chest, not the shoulder joint.

WIDE GRIP KNEELING SMITH MACHINE Ascending pyramid for the first 3 sets then back off
D 4 x 12/10/8/15 401 2 min
sets for the last (try to hit 15 up to failure)
OVERHEAD PRESS

E1 DB LATERAL RAISE 3x8 2011 - Make sure to hold 1 sec at the top

E2 DB BENT OVER LATERAL RAISE 3x8 2011 - Hold at the top for 1 sec

Be man enough, keep working through the pain, don’t

E3 CHEST SUPPORTED INCLINE DB SWING 3 x 20 201 -
put those DBs down before reaching 20 reps!

E4 LATERAL RAISE BAND ISOMETRIC HOLD 3 x 20 sec - 45 sec Hold it, stay solid, don’t allow yourself to get loose

Hold for 5 sec isometric at 90 degrees on each reps,

G1 BARBELL PREACHER CURL 3x6 3015 -
contract hard, try to put your elbow inside

2 x 10
G2 INCLINE DB CURL 1 x 10 + DS + DS
301 2 min DS = 2 x Drop set at the end of the last set

H1 DB HAMMER CURL 3 x 10-15 301 -

Don’t stop the motion after H1, just extend the set
H2 DB ALTERNATE HAMMER CURL 3 x 6-10 / arm 301 -
by alternating each arm

Your biceps may be blown out, and 45 sec rest is

H3 BANDS HAMMER GRIP CURL 3 x 10-15 201 45 sec
your only rest time, be brave!
 DAY 4 – B AC K / T R I C E P S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

A SINGLE ARM DB ROW 1 x 6-8 301 2 min Build up to a heavy hard set of 6 to 8 reps

Ascending pyramid for the first 3 sets then back off

sets for the last (try to hit 12 up to failure)
B WIDE GRIP LAT-PULLDOWN 3 x 10/8/6/12 3011 2 min
Pause for 1 sec at peak contraction

C CLOSE/NEUTRAL GRIP LAT-PULLDOWN 2 x 8 + DS 301 2 min DS = Drop 20% and hit AMRAP

Eccentric under control, smooth transition to concentric,

D UPPERBACK DEADLIFT 3 x 6-10 401 2 min
full protraction at bottom & full retraction at the top

E1 NEUTRAL GRIP PULL UP 3x5 201 - Just pump out 5 pull ups

E2 CLOSE SUPINATED PULL UP 3x5 201 - Same shit different grip

You should feel nothing less than pure discomfort

E3 CLOSE/NEUTRAL GRIP LAT PULLDOWN 3 x 10-12 301 1 min
from the last at this moment…get through it

Heaviest set of 6 in first working set, then 3 back off

WRIST STRAP HANDLE SMITH 3 x 6-12 sets to stay within the rep range
F 1 x 6 + DS + DS
301 2 min
DS = drop set -20% of the weight, go to concentric
MACHINE LYING TRICEPS EXTENSION
failure, rest 15 sec before starting the DS

OVERHEAD SINGLE ARM STR = Build up to a heavy 10 reps, then drop the weight
G 1 x 10 + STR 301 - until you reach the smallest amount of weight on the
ROPE EXTENSION cable machine. Each drop should be pushed to failure.

H1 ROPE TRICEPS PRESSDOWN 3 x 6-12 301 15 sec Immediately switch for H2

H2 ROPE OVERHEAD TRICEPS EXTENSIONS 3 x 6-12 301 15 sec Go as hard as you can then immediately return to H2

TRICEPS EXTENSION ON On a smith machine, do triceps extension on the bar

H3 3 x 6-12 201 15 sec
(place it at shoulder level)
SMITH MACHINE
 DAY 5 – C H E ST & D E LT S #3

EXERCISE SETS X REPS TEMPO R E ST N OT E S

SHOULDER WIDTH BARBELL Focus on tempo and contraction, not weight. Recovery
A 4x8 401 45 sec is not sufficient to allow for performance on this one,
BENCH PRESS reach full upper body pump

Same thing as A, wide grip to allow more pectoral

stretch. You should ask yourself how you will finish
those sets at this moment
B WIDE GRIP BARBELL BENCH PRESS 3 x 8* 401 45 sec
*At the end of the third set, drop down 20% and
hold the barbell at 90 degrees for 15-20 sec while
trying to crush the bar. At the end, try pushing one last
rep then rack the bar.

MDS = mechanical drop set, start at 45 degrees, when

the 12-15 reps are done, lower the bench to 30 degrees,
try to reach 50% of the reps (6-8 reps), then lower the
bench again to 15 degrees, and try to complete 50% of
C 45/30/15 DEGREES DB FLYS 3 x 12-15* 301 2 min
the second trial (3-4 reps). This is one set.

*At the end of the 3rd set, hold the bottom

range and stretch for 15-20 sec.
Lock your arm and place the pulley to jaw level,
LOCKED ARM CLAVICULAR then execute a crossover while keeping the arms
D1 3 x 12-15 301 - locked through the full range. Push your chest out at
CABLE CROSSOVER the stretch position and peak the contraction
hard in the shortened position

Place yourself between two steps and do push-ups with

D2 OVER STRETCH PUSH UP 3 x 6-8 311 1 min your hands on them. Lower yourself so you can stretch
the chest hard, Hold one sec there and push back up

SEATED 45 DEGREES INCLINE

E1 3 x 10 301 - Keep the bar within the range you feel the most
BARBELL FRONT RAISE

E2 SEATED DB LATERAL RAISE 3 x 10-12 3011 - Peak the contraction for 1 sec at the top position

Hold the peak contraction for 2 sec at the top. I know

E3 LOW PULLEY ROPE UPRIGHT ROWS 3 x 10-12 2012 1 min you want to loosen up the next set, but don’t do this,
stand tall, contract firmly and get through this

Hit the rear delts as much as you can, pump out

4 sets with the same weight. First should be
G REVERSE PEC DECK MACHINE 4 x 20-25 301 1 min
somewhat easy, but 3rd and 4th should leave you
somewhere between hell and here
 DAY 6 – A R M S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

SINGLE ARM STANDING Start light and build up through the sets to a nice
A1 5 x 8-15 301 30 sec
challenging 8 rep sets (not max but challenging)
BARBELL PREACHER CURL

Peak every rep for 1 sec, no need to add weight here,

A2 CROSS CABLE TRICEPS EXTENSION 5 x 10-15 3011 30 sec just make sure every contraction is maximized, fatigue
should make the subsequent set harder and harder.

B1 INCLINE 45 DEGREES DB CURL 4 x 6-10 3011 - Peak contraction for 1 sec on each rep

INCLINE 45 DEGREES DB
B2 4 x 8-12 311 1 min Stretch for 1 sec at the bottom position
TRICEPS EXTENSION

C1 DB HAMMER CURL 3 x 8-10 301 -

C2 BANDED CURL 3 x 20-25 201 90 sec Try to pump what’s left off

Focus on slow eccentric and hold the bottom position

D1 MACHINE DIPS 3 x 6-10 511 -
for 1 sec before the concentric

D2 ROPE TRICEPS PUSHDOWN 3 x 12-15 301 90 sec

 A B S O LU T E C H E S T & D E LT S
WEEK 2 / 4

SCH EDULE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

Legs Chest / Delts #4 Back + triceps Chest & delts #5 Biceps + Legs Chest & delts #6

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
«Thibarmy» and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 DAY 1 – L E G S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Work up to a challenging set of 5 reps with the added

A LEG EXTENSION WITH ADDED 2 x 5 + AMRAP 505 (301) 2 min band resistance. Once done, drop the band off and
pump as many reps as you can to failure

B LEG CURL 2 x 5 + AMRAP 505 (301) 2 min Same as A

Heaviest set of 6 is first working set, then

3 back off sets to stay within the rep range
C FRONT SQUAT 4 x 6-10 321 3 min
Pause for 2 sec at the bottom

Heaviest set of 10 is first working set, then 2

D HACK SQUAT 3 x 10-15 301 2 min
back off set to stay within the rep range

Do 20-25 reps with one leg, then no rest

and continue with the other one, when done, switch
E SINGLE LEG PRESS WITH HIGH FOOT 3 x 20-25 401 -
immediately on the other one and resume second set.
No rest until 3 sets are done.
 DAY 2 – C H E ST & D E LT S #4

EXERCISE SETS X REPS TEMPO R E ST N OT E S

3 x 6-10 Heaviest set of 6 is first working set, then 2 back off

A 15 DEGREES INCLINE DB PRESS 301 3 min
sets to stay within the rep range

Work up to a 8-10RM with added weight,

1 x 8-10
B STRICT DIPS 1 x AMRAP bodyweight
301 2 min then drop off the weight, take 2 min rest and hit
AMRAP with bodyweight only

Nothing special here, just make sure to pump 8 to

C1 INCLINE MACHINE PRESS 3 x 8-10 301 - 10 smooth reps, no momentum and feel the muscle
contraction from the start to finish

*4 first reps with a 3 sec stretch bottom, 4 reps normal,

C2 PEC DEC MACHINE 3 x 12* 301 2 min and last 4 reps partial at the top with
3 sec peak contraction

E1 CROSS CABLE REAR DELTS 4 x 10-12 2011 - 1 sec peak contraction on each reps

Resist the need to swing the DB’s,

E2 BENT OVER DB LATERAL RAISE 4 x 10-12 301 - focus on a nice contraction at the top and lower
the weight under control

E3 BANDED FACE PULL 4 x 15-20 201 1 min

*introduce a 3 sec isometric pause mid way

F MACHINE SHOULDER PRESS 3 x 8-12* 301 90 sec
through the concentric part
 DAY 3 – B AC K / T R I C E P S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Build up to a challenging 10-15 rep set, use as

A1 CLOSE/NEUTRAL GRIP LAT PULLDOWN 1 x 10-15 301 -
many warm-up sets as you need

Build up to a challenging 12-15 reps set, use as

many warm-up sets as you need
A2 ROPE STRAIGHT-ARM PULLDOWN 1 x 12-15* 301 1 min
*At the end of the last set, drop down 20% of the
weight and do AMRAP to failure

Build up to a challenging set of 5 to 8 reps,

1 x 5-8
C1 NEUTRAL GRIP PULL-UP 1 x AMRAP bodyweight
301 2 min then drop the added weight, wait 2 minutes and
do AMRAP bodyweight

Do the sets right after the AMRAP set on C1, extend the
C2 ROPE STRAIGHT ARM PULLDOWN 1 x 20-25* 301 - set to 20-25 reps with a weight you can lift
+/-15 times using partial reps to failure

Slowly ramp up the weight to a max 4-6RM.

D DEADLIFT 1 x 4-6 301 2 min
Take as many warm up sets as you need.

E MACHINE ROW 3 x 10 5013 1 min Hardest contraction you can do

Ascending pyramid for the first 4 sets then back off

F CLOSE GRIP BENCH PRESS 5 x 12/10/8/6/12+ 311 2 min
sets for the last (try hitting 12 up to failure)

G1 DECLINE EZ BAR TRICEPS EXTENSIONS 4 x 8-10 301 -

G2 DB FRENCH PRESS 4 x 12-15 301 -

Recovery will feel pretty short after such a giant set,

G3 ROPE TRICEPS PUSHDOWN 4 x 6-10 301 1 min
keep getting through the painful pump
 DAY 4 – C H E ST & D E LT S #5

EXERCISE SETS X REPS TEMPO R E ST N OT E S

A 15 DEGREES INCLINE DB PRESS 3 x 8-12 301 1 min Drop off weight if needed to stay within the rep ranges

Drop off weight if needed to stay within the rep ranges

B 45 DEGREES INCLINE DB PRESS 3 x 8-12* 301 1 min
*Add 4-6 partial reps at the end of each set. Partial reps
are submitted to the same tempo as full reps.

Drop off weight if needed to stay within the rep ranges

C SEATED DB SHOULDER PRESS 3 x 8-12* 301 1 min
*Add 4-6 partial reps at the of each set. Partial reps are
submitted to the same tempo as full reps.

3 x 8-10
D FLAT DB FLYES 1 x AMRAP*
301 2 min *Drop off 20% of the weight and do AMRAP

E1 CABLE ROPE FRONT RAISE 3x8 3012 - Make sure to hold 2 sec peak contraction at the top

E2 DB LATERAL RAISE 3 x 10 2011 90 sec Make sure to hold 1 sec at the top

F1 SHOULDER SCOTT PRESS 3 x 12 301 -

*Don’t put down the DBs from F1, keep the

F2 SEATED DB POWER CLEAN 3 x AMRAP* 201 1 min same weight and extend the set by doing as many
seated power cleans as you can.
 DAY 5 – B I C E P S + L E G S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Make sure you put emphasis on biceps here.

Do a fast concentric then go very slow on the ec-
A1 REVERSE GRIP PULL-UP FOR BICEPS 5 x 3-5 901 45 sec centric for 9 seconds ensuring full biceps contraction
throughout. Push yourself with your feet if you can’t
complete more concentric reps.

Take a 3 sec pause mid way through

A2 LYING LEG CURL 5x5 301(3) 90 sec
the concentric phase

BARBELL LUNGES WITH 90 DEGREES Hold a barbell at 90 degrees with the

B1 3 x 15 / leg 301 -
biceps then resume the lunges
ISOMETRIC HOLD BICEPS CURL

Don’t drop the bar when B1 is finished, stand up and try

to pump out as many curls as you can with the same
B2 STANDING BARBELL CURL 3 x AMRAP 201 2 min
weight. If you can’t complete anymore reps, you can
take a lighter barbell to resume the set.

C1 STANDING HAMMER CURL 3 x 12 3012 - Make sure to hold 2 sec peak contraction at the top

Don’t drop the weight after C1, with the

C2 DB SQUAT WITH HEELS ELEVATED 3 x 15-20 501 1 min same weight, start C2 immediately with slow
eccentric squat with heels elevated.

F1 EZ BAR REVERSE CURL 3 x 12 301 -

F2 ROMANIAN DEADLIFT 3 x 12-15 301 1 min

 DAY 6 – C H E ST & D E LT S #6

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Squeeze the dumbbells against each other

A1 DB SQUEEZE PRESS 4 x 10-12 303 -
during the whole set.

A2 BAND PULL APART 4 x 15 201 1 min

Fully contract chest at the top for 1 second,

B 15 DEGREES FLAT DB’S PRESS 4x8 6111 1 min slow down the eccentric for 6 seconds and stretch
at the bottom for 1 second.

*add 5 sec isometric contractions every 4 reps,

C PEC DECK MACHINE 5 x 12* 301(5) 1 min
squeeze as hard as you can

D1 SEATED DB SHOULDER PRESS 4 x 12 301 -

D2 DUMBBELL 6 WAY 4 x 8-12 301 90 sec

DUMBBELL SEATED
F1 3 x 12 301 -
SHOULDER PRESS

*Don’t put down the DBs from F1, keep the

F2 SEATED DB POWER CLEAN 3 x AMRAP* 201 1 min same weight and extend the set by doing as many
seated power cleans as you can.
 A B S O LU T E C H E S T & D E LT S
WEEK 3 / 4

SCH EDULE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Chest & Delts #7 Chest & delts #8

Legs Back + biceps Chest & Delts #9
+ back + triceps

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
«Thibarmy» and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 DAY 1 – C H E ST & D E LT S #7

EXERCISE SETS X REPS TEMPO R E ST N OT E S

A1 BARBELL BENCH PRESS 5x5 311 1 min Pause for 1 sec at the bottom

Try to pull your chest to the bar

A2 STERNUM PULL-UP 5 x 5-7 401 1 min
with a slight body angle

B1 BARBELL STANDING MILITARY PRESS 5x6 301 1 min

B2 BEHIND THE BACK LAT-PULLDOWN 5 x 8-10 3012 1 min Peak contraction for 2 sec on each rep

C1 STRICT DIPS 4 x 6-8 301 1 min Add a weight belt if you can

C2 WIDE GRIP BARBELL UPRIGHT ROW 4 x 8-10 3011 1 min Peak contraction for 1 sec at the top on each rep

D UPPERBACK DEADLIFT 6 x 6-8 401 2 min

 DAY 2 – L E G S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

A FRONT SQUAT 5x5 3111 2 min Pause for 1 sec at bottom, and 1 sec at the top

B LEG PRESS 5 x 8* 401 2 min *Add 4-6 partial reps at the end of the sets

C FRONT FOOT ELEVATED SPLIT SQUAT 3 x 8-10 / leg 301 1 min Put your front foot on a box

GLUTE HAM RAISE WITH

D 6 x 6-8 401 2 min *Add a resistance band around your neck
ADDED BAND RESISTANCE

*Slow eccentric down in 4 sec, pause at bottom for

E SMITH MACHINE ROMANIAN DEADLIFT 4 x 12* 411 1 min 1 sec, contract the glutes hard then go up to ¾ of
the range, don’t lock at the top
 DAY 3 – C H E ST & D E LT S #8 + T R I C E P S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

RPS = rest pause set

Use a weight that challenges you for 6-8 reps and try to
do 12-15 reps using rest-pause set method. When rea-
ching failure for the first 6 to 8 reps, take 15-20 sec rest
and try a couple more reps until reaching failure again.
Then take another 15-20 seconds and try a final try to
15 DEGREES INCLINE REVERSE BAND reach the prescribed number of reps until third failure.
A1 1 x 12-15RPS + ISO HOLD** 301 30 sec
SMITH MACHINE BENCH PRESS ISO-HOLD = at the end of the set, hold the bar at 90
degrees for as long as you can. Focus on
contracting the chest hard.

**This giant set is intended to be done in 1 crazy

hard set but you need to warm-up carefully
before attempting the set.

RPS=rest-pause set

*When ending A1, immediately reach DBs and start A2.

Reach failure 3 times to fall within the prescribed reps.
A2 FLAT DB POWER FLYES 1 x 15-20RPS* + STRETCH 401 15 sec
STRETCH = at the end of the set, hold the BDs in the
stretch position at the bottom for 15-20 sec

Put your hands against each other as in DB flye

A3 ISOMETRIC CHEST HOLD CONTRACTION 1 x 20-25 sec - 3 min and apply as much pressure as you can while
contracting the chest hard.

B1 SEATED DB MILITARY PRESS 4 x 8-10 311 - *Make sure to pause for 1 sec at bottom.

B2 CABLE ROPE UPRIGHT ROW 4 x 12-15 2012 1 min Hold and peak for 2 sec at the top

C1 LYING BARBELL TRICEPS EXTENSION 4x8 311 - Pause for 1 sec in the stretch position

BODYWEIGHTED TRICEPS
C2 4 x AMRAP 301 2 min Push as many reps as you can until failure
EXTENSION ON FIX BARBELL

REVERSE GRIP EZ BAR CABLE *Stretch for 1 sec and peak the contraction
D 3 x 12 3111 1 min
for 1 sec on each rep
TRICEPS EXTENSION
 DAY 4 – B AC K + B I C E P S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

A1 REVERSE GRIP PULL-UP 5 x 6-10 301 - Reach failure only on the last set

*At the end of A1, immediately start a straight-arm

A2 STRAIGHT ARM PULLDOWN 1 x 15-20* 301 2 min pulldown with a 15RM load and go to total failure.
Extend the set with partial reps at the end.

3 x 8-10
C1 BENT OVER BARBELL ROW 2 x 8-10
301 2 min Drop off weight if needed to stay within the rep ranges

Mix C2 & C3 with the last 2 sets of C1 only

*Don’t take your hands off the bar and brace your abs,
C2 UPPERBACK DEADLIFT 2 x 8-10* 301 -
start the upper back deadlift with the same load, should
not be heavy but with the muscle fatigue induced, it
should already be hard on the upper back.

At the end of C2, change for a full deadlift and take 1

C3 DEADLIFT 2 x 8-10 311 3 min
sec to reset your position before lifting on each rep

D DB PULLOVER 3 x 10 301 90 sec

F INCLINE SEATED CURL 5 x 10 401 1 min

*2/1 technique: lift the concentric with both arms

G MACHINE BICEPS CURL 2/1 TECHNIQUE 3 x 8-10 301 2 min and do the eccentric with one arm only.
Alternate arms at each rep
 DAY 5 – C H E ST & D E LT S #9

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Top set of 8 is first working set. Drop weight on 2nd and

3rd set to stay within the rep ranges.
3 x 8-15
A INCLINE BARBELL PRESS 1 x AMRAP*
301 2 min
*When the 3rd set is done, drop 20% of the weight you
did on the last set and rest 2 min. Do AMRAP on this set

Drop weight on each set to make sure you

B1 INCLINE BARBELL PRESS 4 x 10-12* 301 -
stay within the rep ranges

LOCKED ARM CLAVICULAR

B2 4 x 10-12 301 -
CABLE CROSSOVER

B3 PEC DECK MACHINE 4 x 10-15 301 1 min

C1 DB LATERAL RAISES 5 x 8-12 301 -

C2 PIN WHEEL RAISES 5 x 6-10 301 - Both delts must be done to count 1 rep

C3 BENT OVER LATERAL RAISE 5 x 10-15 301 1 min

D REVERSE PEC DECK MACHINE 3 x 15-20 3011 1 min *Peak contraction for 1 sec on each rep
 A B S O LU T E C H E S T & D E LT S
WEEK 4 / 4

SCH EDULE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

Legs Chest & delts #10 Back Chest & delts # 11 Arms Chest & delts #12

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
«Thibarmy» and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 DAY 1 – L E G S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Wave loading: 2nd wave should be slightly

A BACK SQUAT 6 x 8/6/4/8/6/4 301 2 min
heavier than the first

Ascendinig pyramid for the first 4 sets then back off

B LYING LEG CURL 5 x 12/10/8/6/15+ 301 2 min
sets for the last (try to hit 15 up to failure)

Hold at the bottom for 2 sec before

the concentric phase.
C LEG PRESS 4 x 8-10* 321 1 min
*Add 4-6 partial reps at the of each set. Partial reps
are submitted to the same tempo as full reps.

DS = When you’ve completed the 8-10 reps, drop off

weight by -20% and rest 15 sec. Start the set again and
D REVERSE BAND HACK SQUAT 2 x 8-10 + DS + DS 301 3 min
reach failure. Drop -20% another time and rest for 15
sec, then resume by reaching failure another time.

Hold at the top for 2 sec peak contraction

DS = When you’ve completed the 8-10 reps, drop off

E LEG EXTENSION 2 x 12 + DS + DS 3012 -
weight by -20% and rest 15 sec. Start the set again and
reach failure. Drop -20% another time and rest for 15
sec, then resume by reaching failure another time.
 DAY 2 – C H E ST & D E LT S #10

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Work up to 5RM
1x5
Cluster = do one reps every 15 sec until
A BARBELL BENCH PRESS 2 x 5 cluster* 301 3 min
you reach 5 reps.

*Keep the same weight you did with the 5RM

30 DEGREES INCLINE REVERSE BAND Top set of 4 is first working set, back off weight for
B 4 x 6-10 301 2 min
the subsequent sets to stay within the rep range
SMITH MACHINE BENCH PRESS

Top set of 6 is first working set, back off weight for

C 15 DEGREES INCLINE POWER FLY 3 x 6/8/10 301 2 min
the subsequent sets to stay within the rep range

Wave loading: 2nd wave should be slightly

D 60 DEGREES INCLINE SEATED DB PRESS 6 x 8/6/4/8/6/4 301 3 min
heavier than the first

E SEATED DUMBBELL LATERAL RAISES 4 x 8-12 3012 2 min Hold at the top for 2 sec peak contraction

Top set of 6 is first working set. Drop off weight

F MACHINE SHOULDER PRESS 3 x 6-10 301 2 min
to stay within the rep range
 DAY 3 – B AC K

EXERCISE SETS X REPS TEMPO R E ST N OT E S

First set of 4 is first working set. Drop off

weight to stay within the rep range
A NEUTRAL GRIP CHIN UP 3 x 4-10* 301 3 min
*Extend all sets with bodyweight chin up

Top set of 6 is first working set, back off weight for

B T-BAR ROW 3 x 6-10 301 2 min
the subsequent sets to stay within the rep range

Top set of 8 is first working set, back off weight for the
subsequent sets to stay within the rep range
C SEATED CABLE ROW 4 x 8-12 3011 2 min
Peak contraction for 1 sec on each rep

D1 SUPINATED GRIP LAT-PULLDOWN 3 x 10-12 301 -

Just switch grip and extend the set for

D2 WIDE GRIP PRONATED LAT-PULLDOWN 3 x AMRAP 301 2 min
as long as you can
 DAY 4 – C H E ST & D E LT S #11

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Work up to 6RM
1x6
A 15 DEGREES INCLINE DB BENCH PRESS 2 x AMRAP*
301 3 min
Drop off -20% and do AMRAP

Top set of 6 is first working set, back off weight for the
B DECLINE BARBELL BENCH PRESS 4 x 6-10 301 2 min
subsequent sets to stay within the rep range

C1 INCLINE MACHINE PRESS 3 x 8-10 301 -

C2 CABLE FLYS 3 x 10-12 301 -

C3 PUSH UP 3 x 6-12 301 2 min Hold at the top for 2 sec peak contraction

No heavy weight here, make sure you can lift the bar
D MUSCLE SNATCH 6 x 6* 501 1 min
quick and slow the eccentric down in 5 seconds

E1 FACE PULL 4x8 3012 - Peak contraction for 2 seconds on each rep

E2 SEATED INCLINE BARBELL FRONT RAISE 4 x 8-10 301 1 min

 DAY 5 – A R M S

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Don’t focus on big weight here, we want

maximal contraction capacities.
A1 CROSS CABLE TRICEPS EXTENSION 4 x 6-12 3111 -
Peak contraction for 1 sec, stretch for
1 sec on each rep

Same thing here, make sure you contract the

biceps as hard as you can
A2 HIGH CABLE BICEPS CURL 4 x 6-12 3111 2 min
Peak contraction for 1 sec, stretch for
1 sec on each rep

Ascending pyramid for the first 3 sets,

B1 STANDING BARBELL BICEPS CURL 4 x 12/10/8/15+ 301 1 min back off weight for the last set and hit
15 reps up to failure

WRIST STRAP HANDLE SMITH Ascending pyramid for the first 3 sets,
B2 4 x 10/8/6/12+ 301 1 min back off weight for the last set and hit
MACHINE LYING TRICEPS EXTENSION 12 reps up to failure

C1 INCLINE DB CURLS 3 x 8-10 401 -

C2 INCLINE DB TRICEPS EXTENSION 3 x 6-10 411 2 min Stretch for 1 sec at bottom
 DAY 6 – C H E ST & D E LT S #12

EXERCISE SETS X REPS TEMPO R E ST N OT E S

Slow reps both the eccentric and concentric for 3 sec.

A FLAT DUMBBELL FLYES 3x5 303 1 min
Focus on mind muscle connection.

15 DEGREES INCLINE REVERSE BAND

B 4 x 6-8 321 2 min Make sure you pause for 2 seconds on the chest
SMITH MACHINE BENCH PRESS

Drop set: drop off -20%, rest 15-20 sec and do AMRAP.
C1 PEC DECK MACHINE 3 x 6 + DS + DS 301 2 min Drop off another 20% and rest again for 15-20 sec.
Finish with another AMRAP. Do this for all 3 sets.

Immediately following C1, start C2. Do 1 all out set.

C2 MACHINE CHEST PRESS 1 x 20* 301 -
Use a weight you can lift for 8-10RM and try to reach
20 using multiple rest-pause set

D BAND PULL APART 3 x 20 201 1 min

E1 DB LATERAL RAISE 3 x 15 301 -

E2 SCOTT PRESS 3 x 10 301 -

E3 BENT OVER LATERAL RAISE 3 x 10 301 -

E4 REVERSE PEC DECK 3 x 12 301 90 sec