- Program runs in 3 week blocks
- Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level
- Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps
- No planned deloads. Feel free to schedule them in when you feel fatigued

DAY 1- Chest/Back/Biceps 1
1.) Bench Press
Week 1: 4x8 45
Week 2: 5x6
Week 3: 6x5
2.) Barbell Row
Week 1: 4x12 65
Week 2: 4x10
Week 3: 4x8
3.) Incline Dumbbell Press
Week 1: 4x12 30
Week 2: 4x10
Week 3: 4x8
4.) Lat Pulldown
3x12-15
5.) Cable Row
3x12-15
6.) Barbell OR Dumbbell Curl 4x8-10 50


DAY 2- Shoulders/ Legs/ Triceps 1
1.) Squat
Week 1: 4x8 100
Week 2: 5x6
Week 3: 6x5
2.) Seated Dumbbell Press
Week 1: 4x12 30
Week 2: 4x10
Week 3: 4x8
3.) Romanian Deadlift
Week 1: 4x12 120
Week 2: 4x10
Week 3: 4x8
4.) Lateral Raise Variation 4x12-15 15
5.) Leg Extensions 3x12-15 (Superset) Reverse Pec Dec 3x20
6.) Dumbbell Skull Crusher 4x10-12 25


DAY 3- Chest/ Back/ Biceps 2
1.) Pull Ups
Week 1: 4x8 -90
Week 2: 5x6
Week 3: 6x5
2.) Incline Bench press
Week 1: 4x12 55
Week 2: 4x10
Week 3: 4x8
3.) Chest Supported Row
Week 1: 4x12 25
Week 2: 4x10
Week 3: 4x8
4.) Weighted Dips
Week 1: 4x12 -90
Week 2: 4x10
Week 3: 4x8
5.) Machine Press OR Fly 3x12-15 100
6.) Incline Dumbbell Curl 4x12-15 20


DAY 4- Shoulders/ Legs/ Triceps 2
1.) Standing Press
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Deadlift
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Lateral Raise Variation 4x10-12
4.) Leg Press 4x12-15
5.) Lying Hamstring Curl 3x12-15
6.) Tricep Pushdown 4x12-15