A B S O LU T E L E G S

WEEK 1 / 4

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

Legs #1 Chest + Delts Legs #2 Back Legs #3 Arms

© 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 – L E G S #1

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

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

A SSB SQUAT 4 x 6-10 301 3 min
sets to stay within the rep range

Ascending pyramid for the first 3 sets then back-off

B LEG PRESS FEET LOW 4 x 12/10/8/15+ 301 2 min
sets for the last (try to hit 15 up to failure)

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

are submitted to the same tempo as full reps
C LEG EXTENSION 3 x 12-15 + ISO HOLD 301 2 min
ISO HOLD = hold at the top for 15-20 sec
at the end of the set

D GLUTE HAM RAISE 2 x 8-10 311 2 min Pause for 1 sec at bottom fully stretched

E1 ROMANIAN DEADLIFT 2 x 10-12 401 -

E2 LYING LEG CURL BODY EXTENDED 2 x 10-12 301 -

E3 LYING LEG CURL BODY FLEXED 2 x 6-12* 301 90 sec *Use partials reps to finish the sets
 DAY 2 – C H E ST + D E LT S

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

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

A INCLINE DB PRESS 4 x 6-10 301 3 min
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

STRETCH = stretch for 15-20 sec at the bottom. Keep

C 30 DEGREES INCLINE DB FLYES 3 x 12-15 + STRETCH 301 2 min
tension in the pecs.

Pause for 1 sec at bottom

D DB MILITARY PRESS* 4 x 8-10 311 2 min
*Work with full range of motion, start each rep
from the shoulders, no half ass 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 2 x 8-10 + DS + DS 301 -
failure, rest 15 sec before starting the DS
 DAY 3 – L E G S #2

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

Heaviest set of 6 is first working set, then 2 back off

A1 LEG CURL 3 x 6-8 301 3 min
sets to stay within the rep range

Heaviest set of 5 is first working set, then 2 back off

sets to stay within the rep range
A2 FRONT SQUAT 3 x 5-7 311 2 min
Pause for 1 sec at bottom

B REVERSE BAND HACK SQUAT 3 x 15-20 301 2 min

BARBELL ROMANIAN DEADLIFT WITH

C 2 x 6-10 311 3 min Work to a 10RM, try to do 2 sets with the same weight
ADDED BAND AROUND THE HIPS

D SINGLE LEG BACK EXTENSION 2 x 6-10 3011 1 min

 DAY 4 – B AC K

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 15 up to failure)
B WIDE GRIP LAT-PULLDOWN 4 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

Squeeze upper back as hard as you can for

D SEATED CABLE STERNUM ROW 3 x 6-10 3012 2 min
2 sec on each reps

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 lats at this moment…get through it
 DAY 5 – L E G S #3

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

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

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

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 LEG PRESS 3 x 6-10 321 3 min
Pause for 2 sec at the bottom

D HACK SQUAT 1 x 15 301 2 min Work up to a challenging set of 15 reps

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

with the other one, when done, switch immediately on
E SINGLE LEG PRESS WITH HIGH FOOT 3 x 20-25 401 -
the other one and resume second set.
No rest until 3 sets are done.
 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
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
B2 4 x 8-12 311 1 min Stretch for 1 sec at the bottom position
DB 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

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

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

 A B S O LU T E L E G S
WEEK 2 / 4

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

Legs #5 Legs #6 (hamstring

Chest + Back Legs #4 Delts + arms
(quad emphasis) emphasis) + back

© 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 + B AC K

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

A1 15 DEGREES INCLINE DB PRESS 6 x 6-8 311 1 min Pause for 1 sec at the bottom

A2 WIDE GRIP PULL-UP 6 x 6-10 401 1 min

First set of 6 is first working set. Drop off weight in

B1 STRICT DIPS 4 x 6-10 301 1 min
the subsequent sets to stay within the rep ranges

B2 NEUTRAL GRIP SEATED CABLE ROW 4 x 10-12 3012 1 min Peak contraction for 2 sec on each reps

C1 CABLE FLYES 3 x 8-10 3012 - Peak contraction for 2 sec on each reps

Stretch for 3 sec at the bottom

C2 30 DEGREES INCLINE DB FLYES 3 x 6-10 + STRETCH 331 1 min
STRETCH = stretch for 15-20 sec
bottom at the end of the set

D UPPERBACK DEADLIFT 6 x 6-8 401 2 min

 DAY 2 – L E G S #4

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

Heaviest set of 6 is first working set, then 2 back off

A BACK SQUAT 3 x 6-10 301 3 min
sets to stay within the rep range

DUMBBELL SQUAT
B1 4 x 12 601 90 sec Very slow eccentric of 6 sec
WITH HEELS ELEVATED

Immediately following the last set of B1, sit on a leg

B2 LEG EXTENSION 1 x 15-20 301 - extension and pump out 15 to 20 hard reps.
Reach failure.

*6 first reps with a 3 sec peak contraction,

D SINGLE LEG HIP THRUST 3 x 12 301(3) 90 sec
then 6 normal reps

E LYING LEG CURL BODY EXTENDED 4 x 8* 301 1 min *On last set, extend with partial reps to failure
 DAY 3 – D E LT S + A R M S

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

A BARBELL STRICT PRESS 1x6 301 3 min Work up to 6RM

Start from the weight use in the final set of A,

B PUSH PRESS 1x6 201 3 min
and continue to work up to 6RM on push press.

Nothing special here, just make sure to pump 8 to

C1 SEATED LATERAL RAISE 3 x 8-10 301 - 10 smooth reps, no momentum and feel the muscle
contraction from the start to finish

C2 STANDING DUMBBELL LATERAL SWING 3 x 12* 301 2 min *1/3 of the range with a heavier weight than C1

2 sec stretch at bottom and 2 sec peak

D DB ZOTTMAN CURL 4 x 6-10 4212 1 min
contraction at the top

E1 STANDING BARBELL CURLS 5 x 6-8* 301 - Use a fat bar or Fat Gripz if you have them

E2 LYING EZ BAR TRICEPS EXTENSION 5 x 8-12 301 1 min -

F MACHINE TRICEPS DIPS 4 x 8-12 501 90 sec Slow the eccentric down for 5 sec
 DAY 4 – L E G S #5 (Q UA D E M P H AS I S)

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

A SSB SQUAT WITH HEELS ELEVATED 4 x 6-8 3111 2 min Pause for 1 sec at bottom, and 1 sec at the top

B LEG PRESS 3 x 8* 401 2 min *Add 4-6 partials 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

D BARBELL REVERSE LUNGES 4 x 6-8 / leg 401 2 min

 DAY 5 – L E G S #6 ( H A M ST R I N G E M P H AS I S) + B AC K

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

A SUMO DEADLIFT 1x5 301 3 min Work up to 5RM

Work up to 5RM
1x5
B NEUTRAL GRIP PULL-UP 1 x bodyweight*
301 2 min *After heaviest set of 5, drop off the added weight,
rest 2 min and do AMRAP with bodyweight only

C ROMANIAN DEADLIFT 3 x 8-10 301 2 min

D SUPINATED GRIP SEATED CABLE ROW 3 x 8-10 301 2 min

BACK EXTENSION WITH

E 3 x 8-12 301 1 min Add resistance band around your neck
ADDED RESISTANCE BAND
 A B S O LU T E L E G S
WEEK 3 / 4

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

Chest + Delts Back Legs #7 Delts + Arms Legs #8 Biceps + Legs #9

© 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

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

Heaviest set of 6 is first working set, then 2 back off

A 15 DEGREES INCLINE DB PRESS 3 x 6-10 301 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,

C2 PEC DEC MACHINE 3 x 12* 301 2 min 4 reps normal, 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 rep

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 2 – B AC K

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

Build up to a challenging 10-15 reps set, use

A1 CLOSE/NEUTRAL GRIP LAT-PULLDOWN 1 x 10-15 301 -
as 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,

C2 ROPE STRAIGHT ARM PULLDOWN 1 x 20-25* 301 - extend the set to 20-25 reps with a weight you can lift
+/-15 times using partials reps to failure

D1 BENT OVER BARBELL ROW 3 x 6-8 301 -

Don’t put the bar down following D1 and

D2 UPPERBACK DEADLIFT 3 x 6-8 301 3 min
extend the set with upper back deadlift

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

 DAY 3 – L E G S #7

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

A BACK SQUAT 5x5 311 1 min Pause for 1 sec at the bottom

B GLUTE HAM RAISE 5 x 5-7 401 1 min

C BARBELL ALTERNATING LUNGES 3 x 10 / leg 301 1 min

D LEG PRESS FEET LOW 5 x 10* 301 1 min *Use 1 ½ reps

 DAY 4 – D E LT S + A R M S

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

A1 BARBELL FRONT RAISE 4x8 301 -

Use full range of motion, start dumbbell from

A2 60 DEGREES SEATED DB PRESS 4 x 12 301 1 min
the shoulder, no half ass reps

Don’t focus on big weight here, we want maximal

CABLE CROSSOVER contraction capacities.
B1 3 x 6-12 3111 -
TRICEPS EXTENSION 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
B2 HIGH CABLE BICEPS CURL 3 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 then back-off

C1 STANDING BARBELL BICEPS CURL 4 x 12/10/8/15+ 301 1 min
sets for the last (try to hit 15 up to failure)

WRIST STRAP HANDLE SMITH MACHINE Ascending pyramid for the first 3 sets then back-off
C2 4 x 10/8/6/12+ 301 1 min
sets for the last (try to hit 12 up to failure)
LYING TRICEPS EXTENSION

D1 INCLINE DB CURLS 3 x 8-10 401 -

D2 INCLINE DB TRICEPS EXTENSION 3 x 6-10 411 2 min Stretch for 1 sec at bottom
 DAY 5 – L E G S #8

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 it 12-15 reps using rest-pause set
method. When reaching failure for the first 6 to 8 reps,
take 15-20 sec rest and try a couple more reps until
reaching second failure. Then take another 15-20
seconds and try a final try to reach the prescribed
number of reps until third failure.
A1 REVERSE BAND HACK SQUAT 1 x 12-15RPS + ISO HOLD** 301 30 sec
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 the leg extension

station and start A2. Reach 3 times failure to fall within
A2 LEG EXTENSION 1 x 15-20RPS* + ISO-HOLD 401 15 sec
the prescribed reps.

ISO-HOLD = Hold at the peak contraction

for as long as you can

SMITH MACHINE ON *Make sure to pause for 1 sec at bottom, contract the
B1 4 x 8-10 311 -
glutes before the concentric
ROMANIAN DEADLIFT

B2 LEG CURL 4 x 12-15 2012 2 min Hold and peak for 2 sec at the top

2 sec stretch at bottom and 2 sec peak

C1 STANDING CALVE RAISES 3 x 8-10 2222 -
contraction at the top

BODYWEIGHT CALF Do as many as you can following C1

C2 3 x AMRAP 2012 2 min
RAISES FROM THE FLOOR Peak contraction for 2 sec on each reps
 DAY 6 – B I C E P S + L E G S #9

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 eccentric
A1 REVERSE GRIP PULL-UP FOR BICEPS 5 x 3-5 901 45 sec for 9 seconds ensuring full biceps contraction all long.
Push yourself with your feet if you can’t complete
more concentric reps.

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

Don’t drop the bar when B1 is finish, 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 any more 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 same

C2 DB SQUAT WITH HEELS ELEVATED 3 x 15-20 501 1 min 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

 A B S O LU T E L E G S
WEEK 4 / 4

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

Chest + Delts
Legs #10 Back + biceps Legs #11 Arms + Rear delts Legs #12
+ 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

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

Wave loading: 2nd wave should be

A BARBELL BENCH PRESS 6 x 8/6/4/8/6/4 301 2 min
slightly heavier than the first

Ascending pyramid for the first 3 sets then back-off

B SEATED DB MILITARY PRESS 4 x 10/8/6/12+ 301 2 min
sets for the last (try to hit 12 up to failure)

Pause on the floor for 2 sec before

the concentric phase.
C CLOSE GRIP FLOOR PRESS 4 x 8-10* 321 1 min
*Add 4-6 partial reps at the end of each sets. 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 30 DEGREES INCLINE DB FLYS 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

E1 SEATED INCLINE DB LATERAL RAISES 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.

E2 DECLINE EZ BAR TRICEPS EXTENSION 2 x 10-12 301 1 min

Following the last set of E2, switch for E3

E3 ROPE TRICEPS PUSHDOWN 1 x 10-15 301 -
with no rest and do 10-15 reps to failure
 DAY 2 – L E G S #10

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

Work up to 5RM

1x5 Cluster = do one rep every 15 sec

A BACK SQUAT 2 x 5 cluster*
301 3 min
until you reach 5 reps.

*Keep the same weight you did with the 5RM

REVERSE BAND SMITH MACHINE BACK Top set of 6 reps is first working set, back off weight for
B1 4 x 6-10 301 -
the subsequent sets to stay within the rep range
SQUAT WITH FEET FORWARD

B2 LEG EXTENSION 4 x 8-12 301 2 min

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

C LEG PRESS 3 x 6/8/10 301 2 min
the subsequent sets to stay within the rep range

D LYING LEG CURL 4 x 10/8/6/6 301 2 min

 DAY 3 – 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 pull-

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

3 x 8-10
B1 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,
B2 UPPERBACK DEADLIFT 2 x 8-10* 301 -
start some upper back deadlift with the same load,
should not be heavy but with the muscle fatigue induce,
it should already be hard on the upper back.

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

B3 DEADLIFT 2 x 8-10 311 3 min
sec to reset your position before lifting on each reps.

C DB PULLOVER 3 x 10 301 90 sec

D INCLINE SEATED DB CURL 5 x 10 401 1 min

E HIGH CABLE BICEPS CURL 3 x 8-12 3012 1 min Peak contraction for 2 sec on each reps

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

F MACHINE BICEPS CURL 2/1 TECHNIQUE 3 x 8-10 301 2 min do the eccentric with one arm only.
Alternate arm at each rep
 DAY 4 – L E G S #11

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

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

and #3 to stay within the rep ranges.
3 x 8-12
A LEG 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 LEG PRESS FEET LOW 3 x 10-12* 301 -
stay within the rep ranges

B2 DB’S SQUAT HEELS ELEVATED 3 x 10-12 401 -

B3 LEG EXTENSION 3 x 12 301(5) 2 min Isometric hold for 5 sec every 4 reps

C1 SINGLE LYING LEG CURL 3 x 6-8 / leg 301 -

C2 LYING LEG CURL 3 x 6-8 301 90 sec Extend set with partial reps
 DAY 5 – A R M S + R E A R D E LTS

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

Top set of 6 is first working set. Drop weight on set #2

and #3 to stay within the rep ranges.
A1 PREACHER CURL 3 x 6-10 301 45 sec
*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

A2 CLOSE GRIP BENCH PRESS 3 x 5-8 301 45 sec
stay within the rep ranges

B1 INCLINE DB CURL 4 x 6-8 501 45 sec

B2 SKULLCRUSHER 4 x 6-8 501 45 sec

C1 STANDING BARBELL CURL 3 x 21’s 201 - 21’s=7 bottom half reps, 7 top half reps, 7 full reps

C2 ROPE TRICEPS PUSHDOWN 3 x 12-15* 301 1 min *Extend sets with 5-10 bottom half partial reps

D1 BENT OVER LATERAL RAISE 3 x 10-15 301 -

D2 REVERSE PEC DECK MACHINE 3 x 15-20 3011 1 min *Peak contraction for 1 sec on each rep
 DAY 6 – L E G S #12

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

Slow reps both the eccentric and concentric for 5 sec.

A LEG EXTENSION 3x5 505 1 min
Focus on mind muscle connection.

B1 FRONT SQUAT 4 x 8/6/4/4 321 2 min Pyramid up set

Immediately following the last set of B1,

B2 BACK SQUAT 1 x AMRAP 301 2 min
take 2 min rest and do AMRAP on B2

Work up to top set of 6 reps

C1 LEG PRESS 1 x 6 + DS + DS 301 2 min Drop set: drop off -20%, rest 15-20 sec and do AMRAP.
Drop off another 20% and rest again for 15-20 sec.
Finish with another AMRAP. Do this for all 3 sets.

Following C1, take 2 min rest and start C2.

Do 1 all out set.
C2 LEG PRESS 1 x 20* 301 3 min
Use a weight you can lift for 8-10RM and try to reach
20 using multiple rest-pause set

Ascending pyramid for the first 3 sets then back-off

D LYING LEG CURL 4 x 12/10/8/15+ 301 1 min
sets for the last (try to hit 15 up to failure