WHAT TO EXPECT OVER THE NEXT 12 WEEKS

THESE NEXT TWELVE WEEKS ARE GOING TO CHALLENGE YOU PHYSICALLY

AND EMOTIONALLY. tHERE WILL BE POINTS WHERE YOU WANT TO THROW IN
THE FUCKING TOWEL AND SETTLE FOR BEING LESS THAN THE BEST POSSIBLE
VERSION OF YOURSELF THAT YOU CAN BE. THESE 12 WEEKS WILL TEACH YOU
MORE THAN JUST HOW TO GET BIG, IT’S GOING TO TEACH YOU TO HOLD YOURSELF
ACCOUNTABLE FOR YOUR ACTIONS, IT’S GOING TO TEACH YOU NEW TECHNIQUES
AND HABITS THAT YOU CAN IMPLEMENT IN THE NEXT 12 YEARS OF YOUR LIFE.

2
HOW THIS IS GOING TO WORK...
Your body needs to become a fire/furnace. Like Mama used to Make!! Dense Calorie Rich
The hotter and bigger the fire. The bigger Meals - These would be the Larger Pieces
and more intense you become! of wood that when the fire is cooking they
catch on fire relatively quickly and start
You start a fire with smaller sticks and burning...making the fire bigger and hotter!
paper (The first 2 weeks of chicken and rice)
not big giant logs (cheat meals). We need you Then refuel your Body, Mind and Life with
to become a giant bonfire that whatever you a Cheat Meal! - THIS is the BIG Log that you
throw at it will be burned/untilized!! put on the fire when it is ready! Because it
won’t catch right away, it will take a little
You tend your Body (The Fire) this whole bit to catch fire, and then once it does, Look
time. Adding certain amounts Food and Out! The fire is hotter and bigger than ever
Training (wood and different sized wood) before! - THAT is the Fuel you use for your
to your body (The Fire) as time passes. That Workouts to come after the Cheat Meal!!
means you have to Pay Attention to it! Keep If the fire (your Body) isn’t ready for the
the Fire Going....Don’t let it go out because big log the fire dies down and has to be
of Lack of Wood (Too Little Food) or Too restarted.....That is an example of eating
Much Wood (Too Much Food) too much garbage food and you looking and
feeling like shit - purposeless offseason!
You will need have larger meals of high That is why Cardio and Training your fucking
quality food to keep it burning/growing - balls off is so important! Utilize the Food!!!
Chicken and Rice / Steak and Potatoes. Pay Attention to your body! Tend the Fire!!

Then add larger higher calories meals on

bigger training days - Home Made Cookin

3
 F A T F * C K !
DONT BE A
NUTRITION GUIDE
 OVERVIEW OF SETH’S NUTRITION
Pay attention to your body. If it is not hungry,If a certain body part is lagging and that is the
force feeding yourself won’t work! You need body part you are working on bringing up [for
to make your body hungry. You need to make it example, chest]…Then on chest day eat a little
anabolic. Hard training AND Correct amounts more.put a High Calorie Meal on that day and
of food at each meal. Make adjustments, Eat beat the living hell out of yourself at the gyM.
less if you’re not hungry and not feeling The whole reason we are eating like this is to
your “cheerios”! Force feeding yourself on train like fucking animals! ** IF YOU ARE FEELING
a regular basis puts more stress on your LIKE A PILE OF USELESS SHIT BECAUSE OF THE HIGH
body. We want all calories and nutrients to AMOUNTS OF FOOD EVERY DAY, YOU NEED TO BACK
be utilized! Force feed the cheats for caloric OFF THE FOOD FOR A DAY ** When I say that I mean
overload. Every day force feeding leads to fat, cut your food in half, eat when you are hungry.
lethargic habits. You become an over-stuffed Because at this point your body is saying
shitting machine [literally – belly full of “fuck you, this isn’t working” and you need to
shit]. NOT THE ANABOLIC FREAK YOU NEED TO BE reset and adjust. SO DO IT! Me, personally, this
Each meal needs to be adjusted accordingly on happened every 12-15 days. I would back off
a weekly basis. Pay attention to how you feel the food that day, do 40 minutes of cardio even
and look. This program is an excellent guide. if I trained. Wake up the next morning, possibly
do more cardio [20-40 minutes] and then go
Obviously on Larger Training Days eat higher back to normal off-season eating. I attest this
amounts of food COMPARED to smaller body mentality to how I stayed lean, grew, and made
part days. LEGS, BACK > ARMS, SHOULDERS, CHEST. big progress.

T O Y O U R B O D Y !
PAY AT T E N T IO N
27
5
CHEAT DAYS AND HIGH CALORIE DAYS

WHERE DO THEY GO?

High calorie and cheat days should be placed on Larger Body Part training days. More
calories + nutrients = more work at the gym = GROWTH. I place high calorie days on leg
days and back days. I usually did a cheat MEAL on an off day. My cheat day consisted of a
normal food day. I WOULD ADD BACON to Meal 2 [eggs + rice or potatoes] and then a dinner
out with Hannah or a homemade big dinner with a LATE night snack [ice cream] REFER TO
HIGH CALORIE AND CHEAT DAY MENU. So, for me to recap High Calorie Days – Leg Day + Back Day.
Cheat Days – AND/OR On one of my Off Days - ALL DEPENDS ON HOW I LOOK AND FEEL.

NOW FOR YOU! You can follow that and see results but if you have a lagging body part you
can put your High Calorie days or Cheat Day on that BODY PART day so you get to UTILIZE all
those calories. Oh yes, AND DO NOT BE A PUSSY ON THAT GYM DAY!

C A L O R IE S !
UTILIZE THE
27
6
WEEKS 1-2
GOAL FOR WEEKS 1-2: CLEAN OUT YOUR GUT. GET READY TO ABSORB ALL THE FOOD WE ARE GOING
TO BE INJESTING OVER THE NEXT 8-10 WEEKS. WE NEED YOU TO BECOME A FUCKING MACHINE.
THAT WON’T OCCUR IF YOUR DIGESTION - ABSORPTION - ELIMINATION IS OFF.

WEEK 1 // CHICKEN AND RICE

Meal 1: 2 WHOLE EGGS, 4 EGG WHITES, 1/2 CUP WHITE RICE &1 PIECE OF FRUIT
Meal 2: 6 oz CHICKEN & 1 CUP WHITE RICE
Meal 3: 6 OZ CHICKEN, 1 CUP WHITE RICE & 1 FRUIT (APPLE)
Meal 4: 6 OZ CHICKEN, 1 CUP WHITE & VEGGIES (GREEN)
Meal 5: 6 OZ CHICKEN, 1 CUP WHITE & VEGGIES (GREEN)
Meal 6: 3 WHOLE EGGS, 3 EGG WHITES, 1 CUP WHITE RICE
*FOOD WITH MEALS - GREEN VEGGIES, FRUIT (BANANA OR APPLE)
*SNACK - RICE CAKES (LIGHTY SALTED) MAX 2 PER DAY
- LIGHT LAYER OF PEANUT BUTTER
-LIGHT LAYEER OF JELLY
FRUIT - APPLES, BANANA, BERRIES, ORANGES (2-4 PIECES A DAY).

WEEK 2 // CHICKEN AND RICE

*CHICKEN AND RICE STILL BUT START ADDING IN SOME EXTRAS

Meal 1: 2 WHOLE EGGS, 6 EGG WHITES, 1/3 CREAM OF RICE, & 1/2 BANANA
Meal 2: 6 oz CHICKEN & 1 CUP WHITE RICE
Meal 3: 6 OZ CHICKEN, 8 OZ RED OR WHITE POTATO
Meal 4: 6 OZ CHICKEN, 1 CUP WHITE & VEGGIES (GREEN)
Meal 5: 6 OZ CHICKEN, 1 CUP WHITE
Meal 6: 4 WHOLE EGGS, 4 EGG WHITES, 3/4 CUP OATMEAL

*SWEETNERS/HONEY CAN BE ADDED TO CREAM OF RICE AND OATMEAL

7
WEEKS 3-5
GOAL FOR WEEKS 3-5: PUT YOUR BODY INTO AN ANABOLIC STATE. CARDIO - TRAINING AND A LOT OF
FOOD. YOUR BODY WILL NOT GROW WITHOUT BREAKING DOWN THE MUSCLE (INTENSE TRAINING)
AND CONTINUOUSLY FEEDING IT.

REGULAR MEAL // CHICKEN AND RICE

*1X A WEEK YOU WILL HAVE A CHEAT MEAL. 1 OUT OF THE 3 THAT DAY (BREAKFAST, LUNCH, OR DINNER).

Meal 1 (Shake): 8 OZ EGG WHITES, 1 SCOOP FARM FED AXE & SLEDGE PROTEIN, 6 OZ ALMOND MILK, 1 CUP OATS, 1
TBSP PEANUT BUTTER, 1/2 BANANA & 1 CUP ICE
Meal 2: 6 WHOLE EGGS & 2 CUP WHITE RICE
Meal 3: 6-8 OZ CHICKEN, 1 1/2 CUP WHITE RICE
Meal 4: 6-8 OZ CHICKEN, 8-10 OZ RED OR WHITE POTATO
Meal 5: 8-10 OZ RED MEAT (GROUND BEEF OR STEAK), 1 1/2 CUP WHITE RICE
Meal 6: 3 WHOLE EGGS, 3 EGG WHITES, 1 CUP WHITE RICE
*FOOD WITH MEALS - GREEN VEGGIES, FRUIT (BANANA OR APPLE)
*SNACK - RICE CAKES (LIGHTY SALTED) MAX 2 PER DAY
- LIGHT LAYER OF PEANUT BUTTER
-LIGHT LAYEER OF JELLY
FRUIT - APPLES, BANANA, BERRIES, ORANGES (2-4 PIECES A DAY).

HIGH CALORIE DAY // (ADJUSTED MEALS)

*1X A WEEK YOU WILL HAVE HIGH CALORIE DAYS.

Meal 1 (Shake): 8 OZ EGG WHITES, 1 SCOOP FARM FED AXE & SLEDGE PROTEIN, 6 OZ ALMOND MILK, 1 CUP OATS, 1
TBSP PEANUT BUTTER, 1/2 BANANA & 1 CUP ICE
Meal 2: 1-2 BAGELS OR 2 WRAPS WITH HOMEFRIES (POTATOES), 4-6 WHOLE EGGS, 2-3 PIECES OF BACON, 1-2 SLICES
OF AMERICAN CHEESE - FEED YOUR BODY FOR THE WORKOUT, NOT TO BE A FAT ASS!
Meal 3: 6-8 OZ CHICKEN, 2 CUPS WHITE RICE
Meal 4: 6-8 OZ CHICKEN, 12-16 OZ RED OR WHITE POTATO (USE HOMEMADE FRENCH FRY RECIPE)
Meal 5: MAMA’S HOMEMADE COOKING (CHECK MENU) OR CHIPOTLE OR CHIK-FIL-A
Meal 6 (2 options): Option 1 (Shake): 8 OZ EGG WHITES/4 OZ ALMOND MILK, 1/2 SCOOP PROTEIN, 1/2 CUP
OATS OR - OPTION 2: 4 WHOLE EGGS, 4 EGG WHITES, 1 CUP OF OATS WITH SWEETNER OR FRESH

*2-4 PB&J RICE CAKES

*REFER TO HIGH CALORIE MENU PAGE

8
HIGH CALORIE MENU
HOMEMADE BURGER & FRIES
*2 BURGERS (12 OZ RED MEAT), FRIES (12-16 OZ POTATO).
-12oz. of 85/15 ground beef – 2 6oz. burgers
-(Your preference of bun) American cheese
- ketchup, mustard, pickles, lettuce, onions, tomatoes (Stay away from mayo, miracle whip)
-12-16oz. potatoes
-Cut up potatoes so they look like steak cut fries
-Toss them in olive oil
-Dump them on to cooking sheet, season with salt and pepper
-Cook in oven at 425°F for 40 minutes

CHICKEN STIR FRY- LARGE PORTION

*10-12 OZ CHICKEN, 2-3 CUPS RICE.
-Cook chicken in a skillet with a little bit of olive oil
-Cook veggies of your liking in a skillet: broccoli, asparagus, green beans, peppers, water chestnuts,
baby corn
(Use your preference of stir fry sauce)
-Use your preference of rice: jasmine, basmati, whole grain. NO BROWN RICE.

MEATLOAF & MASHED OR BAKED POTATOES

8-12oz. RED MEAT
- 90/10 or 85/15 ground beef
12-16oz. [LARGE] PORTION OF POTATOES

SPAGHETTI + MEAT OR MEATBALLS

*8-12oz. RED MEAT, 2-3 CUPS PASTA.
-90/10 or 85/15 ground beef
Use either ground beef pan-cooked or make meatballs
-Use your choice of noodles: spaghetti, angel hair, rigatoni, etc.
-Use your choice of RED spaghetti sauce, NO WHITE SAUCE.

9
HIGH CALORIE MENU CONTINUED...
TACOS
-Ground beef or ground turkey or ground chicken CHEAT MEAL MENU
-3-5 tacos: 10-12oz. ground meat
-Fixings: lettuce, cheese, hot peppers, taco sauce, olives
Stay away from sour cream DESSERTS
-Also have 1 cup of white rice *Any high calorie meal with a
dessert added, NOT a whole fucking
pie or cake or tub of ice cream
STEAK + POTATOES MFERS!
-12-16oz. steak: t-bone, NY strip, filet, ribeye -Piece of cheesecake
-12-16oz. potatoes: red, white, gold -Milkshake / Blizzard / Ice Cream
A little butter – nothing crazy you fat fuck! Haha. -Few Brownies
-Season it to your liking -Some cookies
-Veggies if wanted: broccoli, asparagus, green beans
* Goal there is to pack away the
CHICKEN/STEAK WRAPS WITH RICE solid quality calories form the
food and then satisfy the sweet
-Fajita style: peppers and onions, beans, cheese
tooth as well as send your body
-Regular style: lettuce, salsa, cheese, beans, etc.
into calorie overload to turn the
Goal is to get:
HEAT UP!
- 10-12oz. chicken or steak
- 2-3 TACO / fajita wraps
IF you do this too often your body
- 1-1½ cup of white rice
does not “HEAT UP”, it actually
turns into a fat, slow, less anabolic
machine.

PIZZA
-A whole lot of pizza!
-NO DESSERT with this cheat meal
-Whatever you want on it

10
WEEKS 6-8 UPDATE
Same as weeks 3, 4, 5, but you will add another High Calorie Day [due to bigger body part
training days: back, legs, chest] and you will adjust Cheat Meal Day to either Breakfast
cheat AND Dinner cheat OR just one of them.

Adjustment is based upon how you look. Too much fat added? Cut the cheat meal to 1 per
week. Making solid progress? Keep the cheats in!

DO NOT FUCKING LIE TO YOURSELF! DO NOT GET FAT – GET BIG!

N O T F U C K IN G
DO
Y O U R S E L F !
LIE TO
T G E T F A T !
DO NO

GET B I G !
11
WEEKS 9-12 UPDATE
Same as weeks 6, 7, 8 High calorie meals & Cheat meals
By now you are fucking swole. Training and eating with a purpose.

The most important part of this at this point is to not over do it on the food and get FAT!
You NEED to be making the adjustments needed on a daily basis.

DON’T FORGET YOUR CARDIO!

CARDIO You should be doing cardio 3x a week, 20-40 minute sessions. Prefer to do your
cardio in the morning on an empty stomach OR post-workout. I am also not opposed to you
doing your cardio on ONE of your OFF days. If you do it on your off day, do 30-40 minutes and
get a sweat going! SWEAT MFERS! Sweatshirt and sweatpants! It’s supposed to be difficult!
WHY DO I NEED TO DO CARDIO IN THE OFF-SEASON?

Cardiovascular health, Keep the heart pumping and blood moving. Keep the body burning
Metabolism up! Hunger up! Metabolism UP. Fat storage stays down, body need to STAY
ANABOLIC.

Y N E E D S T O
YOUR BOD
Y A N A B O L IC !
STA

12
 N E G L E C T !
DO NOT
WARM UPS
WARM UPS!
WARM UPS FOR TRAINING...
I view warm-ups as a VITAL piece of the workout. Everything has a
purpose! So does the warm-up. The Warm-up isn’t just stretching or
a couple of sets. The warm-up is getting all of the blood in your body
PUMPING! You should have a sweat going and a serious pump in the body
part you are working. The goal is to be completely warmed up and be
able to go into your FIRST exercise with intensity and OPTIMIZE the
exercise, rather than use the first exercise as your warm up.
You want EVERYTHING to be OPTIMIZED!

14
 UPPER AND LOWER BODY WARM-UPS
ARMS - BICEPS & TRICEPS BACK
I prefer to do rope pressdowns for triceps (4-6 sets x Do a total of 75-100 reps of pullups, pulldowns,
15 reps) with every grip variation!
For biceps I like to do 2-3 sets standing alternating DB Pullups and pulldowns aren’t the same; one pulls UP
curls and then 3-4 sets of machine preacher curls. and the other pulls DOWN
Standing alternating DB curls (2-3 x 15 reps) Pullups are way harder
Machine preacher curls (3-4 x 15 reps) Do more pullups. EVEN if they are assisted, The motion is
BLOOD IS PUMPING ARMS ARE PUMPED! TOP NOTCH.
STOP TRYING TO GET OUT OF THE PULLUPS, DO THEM!
SHOULDERS
DB side laterals – 6 sets x 20-10 reps CHEST
Start out light [5’s or the 10’s], work up to a weight you DB side laterals – 2 sets with the 10’s x 25
would do your first set with as if it were your first set of Machine chest press – 5-7 sets x 20-10 reps
your first exercise Gradually increase weight
I also love arm circles! Haha like calisthenics in gym Focus on pushing blood into the chest
class [big ones, small ones, forwards, backwards] Make the mind-to-muscle connection
LIGHT STRECHING Goal is to have blood in the chest, blood pumping in the
body, feeling the workout sweat going and you are ready to
LEGS FUCK SHIT UP
Also do some light stretching
I do a giant set warm-up for 3 to 4 sets with some light
stretching
Lying leg curls – 12-15 reps each set
Leg extensions – 12-15 reps each set
Adductor machine – 12-15 reps each set
Abductor machine – 12-15 reps each set
FULL ON LEG PUMP!

U R W A R M U P S !
DO NOT S K IP Y O

15
 T O G R O W !
MUST REST
TRAINING SPLIT
You will not grow unless you take a sufficient amount
DAY 1 BACK
DAY 2 CHEST of time to rest. This split is what has been the best
DAY 3 ARMS for me to optimize results. B, C, A - Larger upper body
DAY 4 OFF parts OFF go right to LEGS. Your body is rested, fueled
DAY 5 LEGS and hydrated. Beat the hell out of yourself on Leg Day.
DAY 6 SHOULDERS
DAY 7 OFF Train shoulders THEN OFF TO REST and get prepared for
*3 DAYS ON, 1 DAY OFF
*2 DAYS ON, 1 DAY OFF
B, C, A again to repeat the cycle. Split also allows room
for life to happen. If you need to take Day 3 off instead
of Day 4 do it and switch the days around. Do not make
this moRE difficult than it needs to be.

16
 T IN T O IT !
LET'S G E
CHEST TRAINING
 CHEST TRAINING #1 WARM UP FIRST!
EXERCISE 1 // INCLINE BARBELL EXERCISE 4 // DB PULLOVERS
*2 WARM UP SETS (X 10) THEN 3 WORKing SETS (X 6-8). *1 WARM UP SET (X 10) THEN 3 WORK SETS (X 8-10).
SET 1: 6-8 reps (PYRAMID up IN WEIGHT) SET 1: 10 reps (PYRAMID up IN WEIGHT)
SET 2: 6-8 reps (PYRAMID up IN WEIGHT) SET 2: 8 reps (PYRAMID up IN WEIGHT)
SET 3: 6-8 reps (PYRAMID up IN WEIGHT) SET 3: 6 reps (PYRAMID up IN WEIGHT)
*Alternating reps *STRETCH AND SQUEEZE
*Rest 60-90 seconds in between sets
EXERCISE 5 // CABLE CROSSOVERS
EXERCISE 2 // INCLINE DB FLYERS *3 WORK SETS (X 6-8) LAST SET SETH SET
*2 WARM UP SETS (X 10) THEN 3 WORK SETS (X 6-8). SET 1: 15 reps
SET 1: 6-8 reps (PYRAMID up IN WEIGHT) SET 2: 10 reps
SET 2: 6-8 reps (PYRAMID up IN WEIGHT) SET 3: 6/12 REPS SETH SET
SET 3: 6-8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
*Rest 60-90 seconds in between sets

EXERCISE 3 // MACHINE CHEST PRESS

*2 WARM UP SETS (X 10) THEN 2 WORK SETS (X 6-8).
SET 1: 6-8 reps (PYRAMID up IN WEIGHT)
SET 2: 6-8 reps (PYRAMID up IN WEIGHT)
SET 3: 6-8 reps (PYRAMID up IN WEIGHT)
*LAST SET SETH SET
*Alternating reps
*Rest 60-90 seconds in between sets

BOO B I E S !
18
 CHEST TRAINING #2 WARM UP FIRST!
EXERCISE 1 // INCLINE DB PRESSES EXERCISE 4 // PEC DECK
*2 WARM UP SETS (X10) THEN 4 WORK SETS. *1 warm up set (x12) then 3 WORK SETS LAST SET SETH SET.
SET 1: 10 reps (PYRAMID up IN WEIGHT) SET 1: 10 reps (PYRAMID up IN WEIGHT)
SET 2: 8 reps (PYRAMID up IN WEIGHT) SET 2: 10 reps (PYRAMID up IN WEIGHT)
SET 3: 6 reps (PYRAMID up IN WEIGHT) SET 3: 10 reps (PYRAMID up IN WEIGHT)
SET 4: (FAILURE) 4-6/8-12 reps SETH SETS (PYRAMID UP IN *Rest 60-90 seconds in between sets
WEIGHT)
*Alternating reps
*Rest 60-90 seconds in between sets EXERCISE 5 // Push ups
* 2 SETS
-Do pushups until you can’t do anymore! ABSOLUTE FAILURE!.
EXERCISE 2 // FLAT DB FLYERS -You can do these pushups on your Smith Machine or bench
*1 warm up set (x10) THEN 3 WORK SETS. so that your body is angled up and can target certain
SET 1: 10 reps (PYRAMID up IN WEIGHT) parts of your chest
SET 2: 8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
SET 3: 6 reps (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets

EXERCISE 3 // INCLINE CHEST MACHINE

PRESSES OR Incline Smith Machine Presses
*1 WARM UP SETS (X10) THEN 3 WORK SETS.
Set 1: 10 reps (PYRAMID up IN WEIGHT)
Set 2: 8 reps (PYRAMID up IN WEIGHT)
Set 3: 6 reps (PYRAMID up IN WEIGHT)
*Alternating reps
*Rest 60-90 seconds in between sets

19
 CHEST TRAINING #3 WARM UP FIRST!

EXERCISE 1 // INCLINE SMITH MACHINE EXERCISE 4 // CABLE CROSSOVERS

* Find the weight it is difficult to get 8 with and do 5 sets. * ½ - 1 second hold on each contraction STRETCH AND
It will get increasingly difficult as the sets increase. SQUEEZE
SET 1: 8 reps SET 1: 10-12 reps
SET 2: 8 reps SET 2: 10-12 reps
SET 3: 8 reps SET 3: 10-12 reps
SET 4: 8 reps *Rest 60-90 seconds in between sets
SET 5: 8 reps
*Alternating reps
*Rest 60-90 seconds in between sets
EXERCISE 5 // DB PULLOVERS
* Lay perpendicular to the bench. Sink your hips on
stretched back. DB stretches back, hips sink down. DB
EXERCISE 2 // CHEST PRESS pulled over, hips are thrusted up
SET 1: 10-12 reps
MACHINE/HAMMER STRENGTH Press SET 2: 10-12 reps
*4 CHEST PRESS MACHINE SETS (X 12) THEN 3 WORK SETS.
SET 3: 10-12 reps
SET 1: 12 reps (PYRAMID up IN WEIGHT)
SET 4: 10-12 reps
SET 2: 10 reps (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets
SET 3: 8 reps (PYRAMID up IN WEIGHT)
SET 4: 6 reps (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets

EXERCISE 3 // INCLINE DB FLYERS

*4 WARM UP SETS (X 1O) THEN 3 WORK SETS.
SET 1: 10 reps (PYRAMID up IN WEIGHT)
SET 2: 8 reps (PYRAMID up IN WEIGHT)
SET 3: 8 reps (PYRAMID up IN WEIGHT)
SET 4: 6/12 reps SETH SET (PYRAMID up IN WEIGHT)
*Alternating reps
*Rest 60-90 seconds in between sets

20
 A P * S S Y !
DON'T B E
BACK TRAINING
 BACK TRAINING #1 WARM UP FIRST!
EXERCISE 1 // CLOSE GRIP T-BAR ROWS EXERCISE 4 // ONE ARM DB ROWS
FROM THE CORNER *ROW the weight like rowing a boat. DON’T PULL IT UP. ROW IT!
*7-10 WARM UP SETS (X10). Pullups, assisted pullups, SET 1: 12 reps (PYRAMID up IN WEIGHT)
pulldowns Every grip variation possible: close, wide, SET 2: 8 reps (PYRAMID up IN WEIGHT)
reverse SET 3: 8 reps (PYRAMID up IN WEIGHT)
SET 1: 12 reps (PYRAMID up IN WEIGHT) SET 4: 6 REPS (PYRAMID UP IN WEIGHT)
SET 2: 10 reps (PYRAMID up IN WEIGHT) *Alternating reps
SET 3: 8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
SET 4: 8 REPS (PYRAMID UP IN WEIGHT)
SET 5: 6 reps (PYRAMID UP IN WEIGHT) EXERCISE 5 // WIDE GRIP PULLDOWNS
*Alternating reps *Straight sets – imagine rear delt bicep pose with each rep!
*Rest 60-90 seconds in between sets SET 1: 10 reps
SET 2: 10 reps
EXERCISE 2 // Overhand BB Rows OR SET 3: 10 reps
SET 4: 10 reps
T-Bar Rows *Rest 60-90 seconds in between sets
* Focus upper, middle back. Feel the muscle work!
SET 1: 10 reps (PYRAMID up IN WEIGHT)
SET 2: 8 reps (PYRAMID up IN WEIGHT) EXERCISE 6 // ROPE PULL THROUGHS
SET 3: 8 reps (PYRAMID up IN WEIGHT) *Done for stretching and mind-to-muscle connection
SET 4: 6 reps (PYRAMID up IN WEIGHT) SET 1: 10-12 reps
*Rest 60-90 seconds in between sets SET 2: 10-12 reps
SET 3: 10-12 reps
EXERCISE 3 // One Arm Reverse *Rest 60-90 seconds in between sets

Grip Pulldowns
* on Hammer Strength if available
SET 1: 10 reps
SET 2: 8 reps
SET 3: 8 reps
*Rest 60-90 seconds in between sets

22
 BACK TRAINING #2 WARM UP FIRST!
EXERCISE 1 // OVERHAND BENT EXERCISE 4 // CLOSE GRIP PULLDOWNS
OVER BB ROWS *Back arched, chest up!
*7-10 WARM UP SETS (X10). Pullups, assisted pullups, SET 1: 10 reps
pulldowns Every grip variation possible: close, wide, SET 2: 10 reps
reverse SET 3: 8 reps
SET 1: 12 reps (PYRAMID up IN WEIGHT) SET 4: 6 REPS
SET 2: 10 reps (PYRAMID up IN WEIGHT) *Alternating reps
SET 3: 8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
SET 4: 8 REPS (PYRAMID UP IN WEIGHT)
SET 5: 6 reps (PYRAMID UP IN WEIGHT) EXERCISE 5 // RACK PULLS
*Alternating reps *DO NOT BOUNCE THE FUCKING WEIGHT. PICK IT UP. SET IT DOWN.
*Rest 60-90 seconds in between sets PICK IT UP! NO BOUNCING. Bar should be set so that it rests
at the bottom of your knee caps.
EXERCISE 2 // ONE ARM ROWS SET 1: 10 reps (PYRAMID up IN WEIGHT)
* Check BACK #1 for exercise detailS [DB or ISO Hammer SET 2: 10 reps (PYRAMID up IN WEIGHT)
Strength Rows]. SET 3: 8 reps (PYRAMID up IN WEIGHT)
SET 1: 12 reps (PYRAMID up IN WEIGHT) SET 4: 8 reps (PYRAMID up IN WEIGHT)
SET 2: 10 reps (PYRAMID up IN WEIGHT) SET 5: 6 reps (PYRAMID up IN WEIGHT)
SET 3: 8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
SET 4: 6 reps (PYRAMID up IN WEIGHT)
SET 5: 6 reps (PYRAMID up IN WEIGHT) EXERCISE 6 // WIDE GRIP PULLDOWNS
*Rest 60-90 seconds in between sets *Clean reps, Check BACK #1 for exercise details
SET 1: 10 reps (PYRAMID up IN WEIGHT)
EXERCISE 3 // REVERSE GRIP SEATED SET 2: 10 reps (PYRAMID up IN WEIGHT)
SET 3: 10 reps (PYRAMID up IN WEIGHT)
CABLE ROWS *Rest 60-90 seconds in between sets
Set 1: 10 reps (PYRAMID up IN WEIGHT)
Set 2: 10 reps (PYRAMID up IN WEIGHT)
Set 3: 8 reps (PYRAMID up IN WEIGHT)
Set 4: 8 reps (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets

23
 BACK TRAINING #3 WARM UP FIRST!
EXERCISE 1 // CLOSE GRIP T-BAR ROWS EXERCISE 4 // REVERSE GRIP PULLDOWNS
*7-10 WARM UP SETS (X10). Pullups, assisted pullups, SET 1: 10 reps
pulldowns Every grip variation possible: close, wide, SET 2: 10 reps
reverse SET 3: 8 reps
SET 1: 12 reps (PYRAMID up IN WEIGHT) SET 4: 8 REPS
SET 2: 10 reps (PYRAMID up IN WEIGHT) *Alternating reps
SET 3: 8 reps (PYRAMID up IN WEIGHT) *Rest 60-90 seconds in between sets
SET 4: 8 REPS (PYRAMID UP IN WEIGHT)
SET 5: 6 reps (PYRAMID UP IN WEIGHT)
*Alternating reps
EXERCISE 5 // FACEDOWN INCLINE
*Rest 60-90 seconds in between sets DB ROWS
* Focus on middle and upper back
SET 1: 10 reps
EXERCISE 2 // WIDE GRIP SEATED ROWS SET 2: 10 reps
*UPPER BACK SET 3: 8 reps
SET 1: 10 reps SET 4: 8 reps
SET 2: 10 reps *Rest 60-90 seconds in between sets
SET 3: 8 reps
SET 4: 8 reps
*Rest 60-90 seconds in between sets EXERCISE 6 // RACK PULLS
*DB or ISO Hammer Strength
SET 1: 10 reps (PYRAMID up IN WEIGHT)
EXERCISE 3 // One Arm ROWS SET 2: 10 reps (PYRAMID up IN WEIGHT)
*DB or ISO Hammer Strength SET 3: 8 reps (PYRAMID up IN WEIGHT)
SET 1: 12 reps SET 4: 6 reps (PYRAMID up IN WEIGHT)
SET 2: 10 reps SET 5: 6 reps (PYRAMID up IN WEIGHT)
SET 3: 8 reps * NEXT EXCERCISE WIDE GRIP PULLDOWNS (3X10) (OPTIONAL)
SET 4: 6 reps
*Rest 60-90 seconds in between sets

! B E P R E P A R E D !
THIC K N E S S
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 O D Y L E G S !
UPPER B
ARM TRAINING
 ARM TRAINING #1 WARM UP FIRST!

EXERCISE 1 // MACHINE PREACHER CURLS EXERCISE 4 // CABLE ROPE

* SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF ROPE HAMMER CURLS
PRESSDOWNS (4 X15, 12, 10, 10/20) *SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF ONE ARM
SET 1: 15 reps OVER HEAD DB EXTENTIONS (4X 10-12). Slow and controlled –
SET 2: 12 reps stretch and squeeze at the top for 1 second
SET 3: 8 reps SET 1: 8 reps
SET 4: 6/12 reps SET 2: 8 reps
*Alternating reps SET 3: 8 reps
*Rest 60-90 seconds in between sets SET 4: 8 reps
*Rest 60-90 seconds in between sets

EXERCISE 2 // DB HAMMER CURLS

*SUPERSETS: BI SET / TRI SET / REST. 4 WORK SETS OF CLOSE GRIP EXERCISE 5 // DB CONCENTRATION CURLS
BENCH (4 x10, 8, 8, 6/∞). * Squeeze at the top of each rep
SET 1: 10 reps SET 1: 15 reps
SET 2: 8 reps SET 2: 15 reps
SET 3: 8 reps *Rest 60-90 seconds in between sets
SET 4: 6 reps
*Rest 60-90 seconds in between sets

EXERCISE 3 // STRAIGHT BAR CURLS

*SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF V-BAR
PUSHDOWNS (4 X 10, 10, 8, 8) .
SET 1: 10 reps
SET 2: 8 reps
SET 3: 8 reps
SET 4: 6 REPS
*Alternating reps
*Rest 60-90 seconds in between sets

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 ARM TRAINING #2 WARM UP FIRST!
EXERCISE 1 // ALTERNATING DB CURLS EXERCISE 4 // DB HAMMER CURLS
* SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF V-BAR *SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF rope
PUSHDOWNS (5 X 12, 10, 10, 8, 6/12). pressdowns on cable (4 X 12, 10, 8, 6/12 (seth set)).
SET 1: 12 reps SET 1: 10 reps
SET 2: 10 reps SET 2: 10 reps
SET 3: 8 reps SET 3: 8 reps
SET 4: 6 reps SET 4: 8 reps
SET 5: 6 reps *Rest 60-90 seconds in between sets
*Alternating reps
*Rest 60-90 seconds in between sets
EXERCISE 5 // one arm cable
CONCENTRATION CURLS
EXERCISE 2 // REVERSE GRIP STRAIGHT *SUPERSETS: BI SET / TRI SET / REST. 3 TRI SETS OF one arm
BAR CURLS cable pressdowns (3 X 12).
*SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF CLOSE GRIP SET 1: 12 reps
BENCH (4 X10, 8, 8, 6). SET 2: 12 reps
SET 1: 12 reps SET 3: 12 reps
SET 2: 10 reps * Focused exercise. Focus of feeling the muscle work. Feel
SET 3: 8 reps the muscle contract.
SET 4: 8 reps
*Rest 60-90 seconds in between sets

EXERCISE 3 // MACHINE PREACHER CURLS

*SUPERSETS: BI SET / TRI SET / REST. 4 TRI SETS OF FRENCH CURL/
OVER THE HEAD DB EXTENSIONS (4 X 10, 10, 8, 8) .
SET 1: 10 reps
SET 2: 8 reps
SET 3: 8 reps
SET 4: 6/12 REPS SETH SET
*Alternating reps
*Rest 60-90 seconds in between sets

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 ARM TRAINING #3: BICEPS WARM UP FIRST!
EXERCISE 1 // DB HAMMER CURLS EXERCISE 4 // SPIDER CURLS WITH
*NOT SUPERSETTED BARBELL
SET 1: 10 reps *NOT SUPERSETTED
SET 2: 8 reps SET 1: 10 reps
SET 3: 8 reps SET 2: 10 reps
SET 4: 6 REPS SET 3: 10 reps
*Alternating reps SET 4: 10 reps
*Rest 60-90 seconds in between sets *Rest 60-90 seconds in between sets

EXERCISE 2 // STRAIGHT BAR CURLS

*NOT SUPERSETTED
SET 1: 10 reps
SET 2: 10 reps
SET 3: 8 reps
SET 4: 8/16 reps SETH SET
*Rest 60-90 seconds in between sets

EXERCISE 3 // MACHINE PREACHER CURLS

*NOT SUPERSETTED, ONE ARM AT A TIME concentration concept
with heavy weight
SET 1: 10 reps
SET 2: 8 reps
SET 3: 8 reps
SET 4: 6/12 reps
*Rest 60-90 seconds in between sets

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 ARM TRAINING #4: TRICEPS WARM UP FIRST!
EXERCISE 1 // SKULL CRUSHERS OR EXERCISE 3 // TRICEP DIP MACHINE OR
CLOSE GRIP BENCH TRICEP PRESSDOWNS ON ASSISTED PULL UP MA-
*NOT SUPERSETTED
SET 1: 12 reps
CHINE
*NOT SUPERSETTED,
SET 2: 10 reps
SET 1: 12 reps
SET 3: 8 reps
SET 2: 10 reps
SET 4: 6/∞ REPS DROP SET
SET 3: 10 reps
*Alternating reps
SET 4: 10 reps
*Rest 60-90 seconds in between sets
*Rest 60-90 seconds in between sets

EXERCISE 2 // ONE ARM OVER THE EXERCISE 4 // ROPE PRESS DOWNS

HEAD DB EXTENSIONS *Drop set each of the two sets for both of these exercises
*NOT SUPERSETTED SET 1: ONE ARM 2 X 12/∞
SET 1: 10 reps SET 2: ONE ARM 2 X 12/∞
SET 2: 8 reps SET 3: TWO ARMS 2 X 10/∞
SET 3: 8 reps SET 4: TWO ARMS 2 X 10/∞
SET 4: 8 reps *Rest 60-90 seconds in between sets
*Rest 60-90 seconds in between sets

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 SHOULDERS #1 WARM UP FIRST!
EXERCISE 1 // DB SIDE LATERALS EXERCISE 4 // STANDING DB
*6 WORK SETS FRONT RAISES
SET 1: 15 reps *4 WORK SETS
SET 2: 12 reps SET 1: 12 reps
SET 3: 10 reps SET 2: 10 reps
SET 4: 8 REPS SET 3: 8 reps
SET 5: 8 REPS SET 4: 8 REPS
SET 6: 6/12 REPS SETH SET *Alternating reps
*Alternating reps *Rest 60-90 seconds in between sets
*Rest 60-90 seconds in between sets

EXERCISE 5 // ROPE CABLE PULLS

EXERCISE 2 // SEATED DB PRESSES *Upper Back and Rear Delts. Each rep pause for ½ to 1
*2 warm up sets (x12) then 3 work sets second at contraction
SET 1: 10 reps SET 1: 12 reps
SET 2: 8 reps SET 2: 10 reps
SET 3: failure reps SET 3: 8 reps
*last set let it all hang out *last set let it all hang out
*Rest 60-90 seconds in between sets *Rest 60-90 seconds in between sets

EXERCISE 3 // REVERSE PEC DECK EXERCISE 6 // DB SHRUGS

(REAR DELTS) *Push yourself to the limit AND Stretch. THEN 5 WORK SETS
*LAST TWO SET SETH SETS SET 1: 15 reps [pyramid up in weight]
SET 1: 12 reps SET 2: 15 reps [pyramid up in weight]
SET 2: 10/20 reps SET 3: 15 reps [pyramid up in weight]
SET 3: 8/16 reps SET 4: 15 reps [pyramid up in weight]
*Rest 60-90 seconds in between sets SET 5: 15 reps [pyramid up in weight]
*Rest 60-90 seconds in between sets

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 SHOULDERS #2 WARM UP FIRST!
EXERCISE 1 // DB SIDE LATERALS EXERCISE 4 // BENT OVER DB REAR
*4 sets – 3 straightx 12, 10, 8. 4th set – run the rack – drop
set. Start at a weight you can get 6-8 reps with then drop
DELT RAISES
*4 WORK sets
to the next weight and push for 10-12, then drop to a
SET 1: 12 reps (PYRAMID UP IN WEIGHT)
lower weight, and drop again.
SET 2: 10 reps (PYRAMID UP IN WEIGHT)
SET 1: 12 reps (PYRAMID UP IN WEIGHT)
SET 3: 10 reps (PYRAMID UP IN WEIGHT)
SET 2: 10 reps
SET 4: 8 REPS (PYRAMID UP IN WEIGHT)
SET 3: 8 reps
*Alternating reps
SET 4: 6-8 REPS / 10-12 DROP SET
*Rest 60-90 seconds in between sets
*Alternating reps
*Rest 60-90 seconds in between sets
EXERCISE 5 // UPRIGHT ROWS ON
EXERCISE 2 // MACHINE SHOULDER CABLE MACHINE
PRESS *SUPER SETS
- Use the barbell plates – 10 reps to the front, 10 reps to
*4 WORKS SETS LAST SET SETH SET
the side, then 1 rep to the front, 1 rep to the side until
SET 1: 12 reps (PYRAMID UP IN WEIGHT)
failure = 1 SET
SET 2: 10 reps (PYRAMID UP IN WEIGHT)
- Do 3 sets. Goal is to FILL YOUR SHOULDERS UP with a ton of
SET 3: 10 reps (PYRAMID UP IN WEIGHT)
blood!
SET 4: 8/16 reps (PYRAMID UP IN WEIGHT) SETH SET
*Rest 60-90 seconds in between sets
*last set let it all hang out
*Rest 60-90 seconds in between sets
EXERCISE 6 // DB SHRUGS
EXERCISE 3 // FRONT AND SIDE DELT *FAILURE
- 6 x failure [pyramid up in weight and go ALL OUT you need
PLATE RAISES to build the mass]
*SUPER SETS *Rest 60-90 seconds in between sets
- Use the barbell plates – 10 reps to the front, 10 reps to
the side, then 1 rep to the front, 1 rep to the side until
failure = 1 SET
- Do 3 sets. Goal is to FILL YOUR SHOULDERS UP with a ton of
blood!
*Rest 60-90 seconds in between sets

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 SHOULDERS #3 WARM UP FIRST!

EXERCISE 1 // BARBELL PRESS OR EXERCISE 4 // REAR DB DELT RAISES

SMITH MACHINE PRESS *4 WORK SETS [Face Down on Incline Bench].
*5 WORK SETS SET 1: 12 reps
SET 1: 12 reps (PYRAMID UP IN WEIGHT) SET 2: 12 reps
SET 2: 10 reps (PYRAMID UP IN WEIGHT) SET 3: 10 reps
SET 3: 8 reps (PYRAMID UP IN WEIGHT) SET 4: 10 REPS
SET 4: 8 REPS (PYRAMID UP IN WEIGHT) *Alternating reps
SET 5: 6 REPS (PYRAMID UP IN WEIGHT) *Rest 60-90 seconds in between sets
*Alternating reps
*Rest 60-90 seconds in between sets EXERCISE 5 // BARBELL SHRUGS
*5 FAILURE WORK SETS. Go all out – move the weight but make
EXERCISE 2 // DB SIDE LATERALS sure you’re are making the connection with your traps.
*6 WORK SETS Feel the exercise.
SET 1: 12 reps (PYRAMID up IN WEIGHT) SET 1: FAILURE (PYRAMID up IN WEIGHT)
SET 2: 10 reps (PYRAMID up IN WEIGHT) SET 2: FAILURE (PYRAMID up IN WEIGHT)
SET 3: 10 reps (PYRAMID up IN WEIGHT) SET 3: FAILURE (PYRAMID up IN WEIGHT)
SET 4: 8 reps (PYRAMID up IN WEIGHT) SET 4: FAILURE (PYRAMID up IN WEIGHT)
SET 5: 6/12 reps (PYRAMID up IN WEIGHT) SETH SET SET 5: FAILURE (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets *Rest 60-90 seconds in between sets

EXERCISE 3 // DB FRONT RAISES EXERCISE 6 // MACHINE SHOULDER

*One grip your hand pronates [palm facing down]. One grip PRESS
your hand stays neutral [thumb pointing to the ceiling] * 7 X 5-8 REPS
SET 1: 12 reps (PYRAMID up IN WEIGHT) - Push blood using HEAVIER WEIGHT. It is supposed to be heavy
SET 2: 10 reps (PYRAMID up IN WEIGHT) and difficult.
SET 3: 12 reps (PYRAMID up IN WEIGHT) *Rest 60 seconds in between sets
SET 4: 10 reps (PYRAMID up IN WEIGHT)
*Rest 60-90 seconds in between sets

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 LEGS #1 WARM UP FIRST!
EXERCISE 1 // POWER SQUAT MACHINE EXERCISE 4 // stiff-legged
*Feet shoulder width apart, toes slightly pointed out.Last deadlifts
set go back to the weight you got 12 on set #1 and go until * (barbell) 2 warm up sets (x 12, 10) then 3 work sets.
failure Work sets should be with a weight that is your heaviest as
SET 1: 12 reps (pyramid up in weight) if you were pyramiding up. Then you do that for 3 sets.
SET 2: 10 reps (pyramid up in weight) SET 1: 8 reps = ∞
SET 3: 8 reps (pyramid up in weight) SET 2: 8 reps = ∞
SET 4: 6 REPS (pyramid up in weight) SET 3: 8 reps = ∞
SET 5: 6 REPS (pyramid up in weight) *Alternating reps
SET 6: failure (initial weight) (pyramid up in weight) *Rest 60-90 seconds in between sets
*Alternating reps
*Rest 60-90 seconds in between sets
EXERCISE 5 // smith machine lunges
EXERCISE 2 // leg presses
*4 WORK SETS Last set do walking lunges, no weight – 15 per
leg.
*outside of quads, hams, and glutes. Feet close together SET 1: 10 reps (PYRAMID up IN WEIGHT)
and high on the platform. Feel the parts of your legs that SET 2: 8 reps (PYRAMID up IN WEIGHT)
we are targeting! SET 3: 6 reps (PYRAMID up IN WEIGHT)
SET 1: 15 reps (pyramid up in weight) SET 4: 15 reps (PYRAMID up IN WEIGHT)
SET 2: 12 reps (pyramid up in weight) *Rest 60-90 seconds in between sets
SET 3: 10 reps (pyramid up in weight)
SET 4: 8 reps (pyramid up in weight)
SET 5: 6 reps (pyramid up in weight) EXERCISE 6 // leg extensions
*Rest 60-90 seconds in between sets *superset with lying leg curls (3x12)
SET 1: 12 reps

EXERCISE 3 // leg extensions

SET 2: 12 reps
SET 3: 12 reps
*Push more blood to the quads. *Rest 60-90 seconds in between sets
SET 1: 12 reps
SET 2: 12 reps
*Rest 60-90 seconds in between sets

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 LEGS #2 WARM UP FIRST!
EXERCISE 1 // leg presses EXERCISE 5 // stiff-legged
*5 work sets Feet shoulder width apart, higher on the deadlifts
platform. Push with your heels. Work up to the weight you * (barbell) 2 warm up sets (x 12, 10) then 3 work sets.
push to get 10 then begin set #1. Work sets should be with a weight that is your heaviest as
SET 1: 10 reps if you were pyramiding up. Then you do that for 3 sets.
SET 2: 10 reps SET 1: 12 reps
SET 3: 10 reps SET 2: 10 reps
SET 4: 10 REPS SET 3: 8 reps
SET 5: 10 REPS SET 4: 6 reps
*Rest 90 seconds in between sets *Alternating reps
*Rest 60-90 seconds in between sets
EXERCISE 2 // hack squats
*4 work sets last set seth set. EXERCISE 6 // barbell hip thrusts
SET 1: 12 reps (pyramid up in weight) *3 WORK SETS
SET 2: 10 reps (pyramid up in weight) SET 1: 12 reps
SET 3: 8 reps (pyramid up in weight) SET 2: 12 reps
SET 4: 8/16 reps (pyramid up in weight) Seth set SET 3: 12 reps
*Rest 60-90 seconds in between sets *Rest 60-90 seconds in between sets

EXERCISE 3 // leg extensions EXERCISE 7 // lying leg curls

*Push more blood to the quads *superset with leg entensions (3x12).
SET 1: 10 reps SET 1: 12 reps
SET 2: 10 reps SET 2: 12 reps
*Rest 60-90 seconds in between sets SET 3: 12 reps
*Rest 60-90 seconds in between sets
EXERCISE 4 // slut squats
*4 work sets Feet wide, toes pointed out, DB between your
legs. Push with your heels. Set your hips at the top to
activate glutes.
SET 1: 12 REPS
SET 2: 10 REPS
SET 3: 8 REPS
SET 4: 8 REPS
*Rest 60-90 seconds in between sets

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 LEGS #3 WARM UP FIRST!
EXERCISE 1 // leg presses EXERCISE 5 // stiff-legged deadlifts
*Last set push till failure then cut the weight in half and * (barbell) 2 warm up sets (x 12, 10) then 3 work sets.
go till failure. Work sets should be with a weight that is your heaviest as
SET 1: 15 reps if you were pyramiding up. Then you do that for 3 sets.
SET 2: 12 reps SET 1: 8 reps = ∞
SET 3: 10 reps SET 2: 8 reps = ∞
SET 4: 10 REPS SET 3: 8 reps = ∞
SET 5: 8 REPS *Alternating reps
SET 6: 8/∞ REPS DROP SET *Rest 60-90 seconds in between sets
*Rest 90 seconds in between sets
EXERCISE 6 // ONE-LEGGED LEG PRESS
EXERCISE 2 // squats *3 WORK SETS
* 2 warm up sets x 8 then 4 work sets. SET 1: 10-12 reps EACH LEG
SET 1: 10 reps (pyramid up in weight) SET 2: 10-12 reps EACH LEG
SET 2: 8 reps (pyramid up in weight) SET 3: 10-12 reps EACH LEG
SET 3: 8 reps (pyramid up in weight) *Rest 60-90 seconds in between sets
SET 4: 6 reps (pyramid up in weight)
*Rest 60-90 seconds in between sets
EXERCISE 7 // lEG EXTENSIONS
*superset with LYING leg CURLS (3x12). Good, clean reps –
EXERCISE 3 // WALKING LUNGES (DB stretch, squeeze and feel the muscle!
OR BB) SET 1: 12 reps
*Weight used = by your 10th step you should begin to be SET 2: 12 reps
unstable. Stay safe, get good reps, but PUSH yourself. SET 3: 12 reps
SET 1: 10 STEPS EACH LEG *Rest 60-90 seconds in between sets
SET 2: 10 STEPS EACH LEG
SET 2: 10 STEPS EACH LEG
*Rest 60-90 seconds in between sets

EXERCISE 4 // BARBELL HIP THRUSTS

*4 work sets (X12,10,8,8) AFTER PYRAMID
SET 1: 8-12 REPS (PYRAMID UP IN WEIGHT)
SET 2: 8-12 REPS (PYRAMID UP IN WEIGHT)
SET 3: 8-12 REPS (PYRAMID UP IN WEIGHT)
SET 4: 8-12 REPS (PYRAMID UP IN WEIGHT)
*Rest 60-90 seconds in between sets

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