These exercises should be performed with a weight that is 80-85% of your maximum.
Day 1: Deadlift Focus
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 2: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 3: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 4: Rest or Active Recovery
Day 5: Deadlift Variation
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 6: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 7: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 8: Rest or Active Recovery
Day 9: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 10: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 11: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 12: Rest or Active Recovery
Day 13: Deadlift Variation
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 14: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 15: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 16: Rest or Active Recovery
Day 17: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 18: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 19: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 20: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 21: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 22: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 23: Rest or Active Recovery
Day 24: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 25: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 26: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 27: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 28: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 29: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 30: Rest or Active Recovery
Day 31: Deadlift Variation
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 32: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 33: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 34: Rest or Active Recovery
Day 35: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 36: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 37: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 38: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 39: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 40: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 41: Rest or Active Recovery
Day 42: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 43: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 44: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 45: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 46: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 47: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 48: Rest or Active Recovery
Day 49: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 50: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 51: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 52: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 53: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
Day 54: Front Squat Focus
- Front Squats: 5 sets x 5 reps (Heavy)
- Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
- Leg Curls: 3 sets x 10 reps
- Seated Calf Raises: 3 sets x 12 reps
- Plank: 3 sets x 1 minute
Day 55: Rest or Active Recovery
Day 56: Deadlift and Hypertrophy
- Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Bent Over Rows: 4 sets x 8 reps
- Pull-Ups: 4 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Barbell Shrugs: 3 sets x 15 reps
Day 57: Bench Press and Hypertrophy
- Bench Press: 5 sets x 5 reps (Heavy)
- Incline Dumbbell Press: 4 sets x 8 reps
- Tricep Dips: 3 sets x 10 reps
- Cable Flyes: 3 sets x 12 reps
- Tricep Rope Pushdowns: 3 sets x 15 reps
Day 58: Squat and Accessory
- Back Squats: 5 sets x 5 reps (Heavy)
- Romanian Deadlifts: 4 sets x 8 reps
- Walking Lunges: 3 sets x 10 reps (Each leg)
- Leg Extensions: 3 sets x 12 reps
- Standing Calf Raises: 3 sets x 15 reps
Day 59: Deadlift Focus
- Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
- Barbell Rows: 4 sets x 8 reps
- Lat Pulldowns: 4 sets x 10 reps
- Hyperextensions: 3 sets x 12 reps
- Hammer Curls: 3 sets x 15 reps
Day 60: Bench Press and Assistance
- Bench Press (Paused): 5 sets x 3 reps
- Close Grip Bench Press: 4 sets x 8 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 15 reps
