Sunday Monday Tuesday Wednesday Thursday Friday Saturday

REST POWER - (BACK/REAR DELT/ABS) REP-RANGE - (LEGS/CALVES) REST SHOCK - (CHEST/FRONT & SIDE DELT/ABS)

HYBRID - (BICEPS/TRICEPS/CALVES)

REST

REST REP-RANGE - (BACK/REAR DELT/ABS)

SHOCK - (LEGS/CALVES) REST HYBRID - (CHEST/FRONT & SIDE DELT/ABS)

POWER - (BICEPS/TRICEPS/CALVES) REST

REST SHOCK - (BACK/REAR DELT/ABS) HYBRID - (LEGS/CALVES) REST POWER - (CHEST/FRONT & SIDE DELT/ABS)

REP-RANGE - (BICEPS/TRICEPS/CALVES)

REST

REST HYBRID - (BACK/REAR DELT/ABS) POWER - (LEGS/CALVES) REST REP-RANGE - (CHEST/FRONT & SIDE DELT/ABS)

SHOCK - (BICEPS/TRICEPS/CALVES) REST

B-BUILT TRAINING

*WEIGHTED OR NON-WEIGHTED WG PULL UP 3 X 4-6 *WG BB ROW 3 X 4-6 *UNDERHAND GRIP PULLDOWN 3 X 4-6 *SINGLE ARM DB ROW 3 X 4-6 *PARTIAL RACK DEAD-LIFT(JUST BELOW KNEES) 3 X 4-6 *SEATED DB BENT REAR LATERAL 3 X 4-6 *STANDING ROPE REAR DELT ROW 3 X 4-6 *CABLE CRUNCH 2 X 16-20 *SUPPORTED BENT KNEE RAISE 2 X 16-20

*LEG PRESS 3 X 7-9 *LEG EXTENSIONS 2 X 10-12 *HACK SQUAT 3 X 13-15 *BB OR DB ALTERNATING LUNGE 2 X 16-20 *BB OR DB STIFF LEG DEAD-LIFT 3 X 7-9 *LYING LEG CURL 2 X 10-12 *SEATED LEG CURL 2 X 13-15 *HYPEREXTENSIONS(FOCUS ON HAMSTRINGS) 2 X 16-20 *CALF PRESS 1 X 7-9, 1 X 10-12 *SEATED CALF RAISE 1 X 13-15, 1 X 16-20

*SS: DB INCLINE PRESS/FLAT DB FLY 2 X 7-9 / 10-12 *SS: FLAT BB PRESS / DB PULL OVER(FOCUS ON CHEST) 2 X 7-9 / 10-12 *DS: SLIGHTLY LEAN FORWARD WEIGHTED OR NON-WEIGHTED DIPS(FOCUS ON CHEST) / DROP WEIGHT 2 X 7-9 / MAX REPS *SS: DB SHOULDER PRESS / SHOULDER WIDTH GRIP UPRIGHT ROW 2 X 7-9 / 10-12 *DS: SEATED DB SIDE LATERAL 2 X 7-9 / 4-6 MORE *SS: LYING INCLINE STRAIGHT LEG RAISE / PLATE ON CHEST CRUNCH 2 X 16-20 / MAX REPS

*BB CURL 3 X 4-6 *UPPER CABLE CURL 1 X 13-15, 1 X 10-12, 1 X 7-9 *DB HAMMER CURL / BB PREACHER CURL 1 X 10-12 / 7-9 *CG BENCH PRESS 3 X 4-6 *STRAIGHT BAR PUSHDOWN 1 X 13-15, 1 X 10-12, 1 X 7-9 *EZ BAR SKULL CRUSHERS / BODYWEIGHT DIPS 1 X 10-12 / MAX REPS *STANDING CALF RAISE 1 X 10-12, 1 X 7-9, 1 X 4-6* *SS: SEATED CALF RAISE AFTER 4-6 SET ONLY 1 X 10-12

*UNDERHAND GRIP BB ROW 3 X 7-9 *WG PULLDOWN 3 X 10-12 *SINGLE ARM CG MACHINE ROW 3 X 13-15 *STIFF ARM PULLDOWN 3 X 16-20 *PARTIAL RACK DEAD-LIFT (MID-CHIN) 1 X 4-6, 1 X 7-9, 1 X 10-12 *FACE DOWN ON INCLINE BENCH DB REAR LATERAL 1 X 7-9, 1 X 10-12 * STANDING SINGLE ARM CABLE BENT REAR LATERAL 1 X 13-15, 1 X 16-20 *SEATED BENT KNEE RAISE 2 X MAX *INCLINE CRUNCH 2 X 16-20

*DS: BB SQUAT 2 X 7-9 / 4-6 MORE *DS: LEG EXTENSION 2 X 7-9 / 4-6 MORE *SS: SEATED LEG CURL / STIFF LEG DEAD-LIFT 2 X 7-9 / 10-12 *DS: DB OR BB SINGLE LEG BENCH STEP UP 2 X 7-9 / DROP WEIGHT FOR MAX REPS *DS: STANDING CALF RAISE 2 X 10-12 / 6-8 MORE

*FLAT BB PRESS 3 X 4-6 *INCLINE FLY 1 X 13-15, 1 X 10-12, 1 X 7-9 *SS: HAMMER INCLINE PRESS /FORWARD DIPS 3 X 10-12 / MAX REPS *DB SINGLE ARM SIDE LATERAL (LEAN TO SIDE) 2 X 4-6 *BB JUST OUTSIDE SHOULDER WIDTH GRIP FRONT RAISE 1 X 13-15, 1 X 10-12, 1 X 7-9 *DS: MACHINE SHOULDER PRESS 1 X 10-12 / 4-6 MORE *SS: CABLE CRUNCH / LYING STRAIGHT LEG RAISE 2 X 16-20 EACH

*DECLINE SKULL CRUSHERS 3 X 4-6 *OVERHEAD DB EXTENSION 3 X 4-6 *SINGLE ARM ROPE PUSHDOWN 2 X 4-6 *SEATED ALTERNATING DB HAMMER CURL 3 X 4-6 *STRAIGHT BAR CABLE CURL 3 X 4-6 *SINGLE ARM 90 DEGREE ANGLE PREACHER CURL 2 X 4-6 *SINGLE LEG CALF PRESS 2 X 4-6 *STANDING CALF RAISE 2 X 5-7

*SS: WG PULLUP / RACK DEAD-LIFT(JUST BELOW KNEE) 3 X MAX REPS / 7-9 *DS: CG PULLDOWN 2 X 7-9, DROP 4-6 MORE *SS: WG BB ROW / UNDERHAND GRIP ROW 2 X 7-9 EACH *DS: FACE DOWN ON INCLINE 2 DB ROW 2 X 7-9, DROP 4-6 MORE *DS: STANDING DB BENT REAR LATERAL 3 X 7-9, DROP 4-6 MORE *SS: SUPPORTED STRAIGHT LEG RAISE / LYING SIDE CRUNCH 2 X 16-20/MAX

*LEG PRESS 3 X 4-6 *SMITH SPLIT SQUAT 1 X 13-15, 1 X 10-12, 1 X 7-9 *SS: BB FRONT SQUAT / LEG EXTENSIONS 2 X 10-12 / 7-9 *LYING LEG CURL 3 X 4-6 *BB STRAIGHT LEG GOOD MORNINGS 1 X 13-15, 1 X 10-12, 1 X 7-9 *DS: SEATED LEG CURL 1 X 10-12 / 4-6 MORE *CALF PRESS 1 X 10-12, 1 X 7-9, 1 X 4-6* SS: AFTER 4-6 SET ONLY SEATED CALF RAISE 1 X 10-12

*INCLINE BB PRESS 3 X 4-6 *HAMMER DB FLAT PRESS 3 X 4-6 *DECLINE DB FLY 3 X 4-6 *DB PULLOVER 3 X 4-6 *BB MILITARY PRESS 2 X 4-6 *SINGLE ARM DB UPRIGHT ROW 2 X 4-6 *SINGLE ARM CABLE FROM THE BACK SIDE LATERAL 2 X 4-6 *INCLINE CRUNCH 2 X 16-20 *LYING BENT KNEE RAISE 2 X 16-20

*ALTERNATING DB CURL 2 X 7-9 *STRAIGHT BAR REVERSE CABLE CURL 2 X 10-12 *DB HAMMER CONCENTRATION CURL 2 X 13-15 *LYING ON BACK STRAIGHT BAR CURL 2 X 16-20 *TRICEP ROPE PUSHDOWNS 2 X 7-9 *STRAIGHT BAR TRICEP PUSHDOWN 2 X 10-12 *SINGLE ARM DB KICKBACK 2 X 13-15 *WEIGHTED OR NON-WEIGHTED DIPS 2 X 16-20 *STANDING CALF RAISE 1 X 7-9, 1 X 10-12 *SEATED CALF RAISE 1 X 13-15, 1 X 16-20

*ONE ARM DB ROW 3 X 4-6 *WG PULLDOWN 1 X 13-15, 1 X 10-12, 1 X 7-9 *SS: STIFF ARM PULLDOWN / UNDERHAND GRIP SEATED ROW 3 X 10-12 / 7-9 *HIGH ROPE CABLE REAR DELT ROW 1 X 13-15, 1 X 10-12, 1 X 7-9, 1 X 4-6* SS: ONLY AFTER 4-6 SET / SEATED DB BENT REAR LATERAL 1 X 10-12 *SS: SUPPORTED STRAIGHT LEG RAISE / CABLE CRUNCH 3 X 16-20 /MAX REPS

*LYING LEG CURL 4 X 4-6 *SQUAT 4 X 4-6 *SEATED LEG CURL 4 X 4-6 *LEG PRESS 3 X 4-6 *HACK SQUAT 2 X 4-6 *SINGLE LEG EXTENSION 4 X 4-6 *CALF PRESS 2 X 4-6 *SEATED CALF RAISE 2 X 5-7

*FLAT DB PRESS 3 X 7-9 *INCLINE HAMMER PRESS 3 X 10-12 *PEC DECK FLY 3 X 13-15 *HIGH CABLE CROSS OVER 3 X 16-20 *ALTERNATING HAMMER DB FRONT RAISE 2 X 7-9 *SEATED DB HAMMER SHOULDER PRESS 2 X 10-12 *SEATED DB SIDE LATERAL 2 X 13-15 *FACE DOWN ON INCLINE BB CG FRONT RAISE 1 X 16-20 *PLATE ON CHEST CRUNCH 2 X 16-20 *LYING SIDE CRUNCH 2 X 25-30

*SS: STANDING CABLE CURL /STRAIGHT BAR PUSHDOWN 2 X 7-9 EACH *SS: BB 90 DEGREE ANGLE PREACHER CURL / SEATED OVERHEAD DB EXTENSION 2 X 7-9 EACH *DS: STANDING ALTERNATING HAMMER CURL 2 X 7-9 / 4-6 MORE *DS: CG BENCH PRESS 2 X 7-9 / 4-6 MORE *DS: STANDING CALF RAISE 2 X 10-12 / 6-8 MORE

POWER, REP-RANGE, SHOCK, HYBRID GUIDELINES

POWER DAY REST BETWEEN SETS: 3-5 Minutes

LIFTING TEMPO: 4/0/X

REP-RANGE DAY REST BETWEEN SETS: 2-3 Minutes

LIFTING TEMPO: 2/1/2/1***

SHOCK DAY REST BETWEEN SETS: Cardiovascular and mental recovery

LIFTING TEMPO: 1/0/1

HYBRID DAY Combination of power, rep-range and shock

all in one workout. Follow above guidelines for each exercise in the workout.

TEMPO Lifting Tempo is the phrase used to describe how fast you lower, lift and pause

with the weight in each phase of a repetition. It is expressed in seconds and begins

with the negative (lowering) portion of an exercise, then the midpoint (stretch)

portion, then the positive (lifting) portion, and if there is a forth number used it

will be the peak contraction (squeeze) portion. Here are some examples below to

help the concept of lifting tempo.

EXAMPLE: Behind the Neck Press with a temo of 2/0/1: Lower the weight over

2 seconds; no pause at the bottom; push back to top in one second; no pause at

top. Repeat.

EXAMPLE: DB Kickback with a tempo of 2/1/2/1: Raise DB from starting

point to top in 2 seconds; hold squeeze for 1 second; lower to starting point over 2

seconds; hold starting position for 1 second. Repeat.

UNSURE?

SS: SUPER-SET

DS: DROP-SET

BB: BARBELL

DD: DUMBBELL

CG: CLOSE GRIP

WG: WIDE GRIP