Monday | Wednesday | Friday | Â | Â | Â | Â | Â | |||
---|---|---|---|---|---|---|---|---|---|---|
Week 1–4 | Week 5–8 | Week 1–4 | Week 5–8 | Week 1–4 | Week 5–8 |  | Monday & Wednesday Repetitions | Friday Repetitions | Monday & Wednesday Rest | Friday Rest |
Leg Press | Leg Press | Bent Over Row | Pendlay Rows | Leg Press | Leg Press | Week 1 | 12 | 5 | 45 s | 3–5 m |
Leg Extension | Safety Bar Squat | Barbell Shrug | Hexbar Shrug | Bench Press | Bench Press | Week 2 | 10 | 3 | 60 s | 3–5 m |
Leg Curl | Barbell Lunge | Straight Arm Pull Down | Pulldown | Leg Extension | Safety Bar Squat | Week 3 | 8 | 2 | 90 s | 3–5 m |
Hyperextension | Stiff Leg Deadlift | Australian Row | Decline DB Row | Close Grip Press | Flat DB Press | Week 4 | 6 | 1 | 120 s | 3–5 m |
Bench Press | Bench Press | Barbell Shoulder Press | DB Shoulder Press |  |  | Week 5 | 12 | 5 | 60 s | 3–5 m |
Incline DB Press | Flat DB Press | Isolated Barbell Military | Upright Row |  |  | Week 6 | 10 | 3 | 60 s | 3–5 m |
Close Grip Bench Press | Cable Cross Over | DB Lateral Raise | Barbell Front Raise |  |  | Week 7 | 8 | 2 | 90 s | 3–5 m |
Cable Rope Extensions | Skull Crusher | DB Bicep Curls | Barbell Bicep Curl | Â | Â | Week 8 | 6 | 1 | 120Â s | 3-5 m |