Workout Routine

Mullet

by RedneckRedemption

4 Week/4 Days After main lifts each day preform the next 4 lifts in groups of 2 as supersets with the last excersise being on it's own. Eat, eat, eat. Get plenty of sleep.

Workouts

Week 1: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
4
120 sec
2
65% 1RM
4
120 sec
3
70% 1RM
4
120 sec
4
75% 1RM
4
120 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
120 sec
2
70% 1RM
3
120 sec
3
75% 1RM
3
120 sec
4
80% 1RM
3
120 sec
5
82% 1RM
3
120 sec

bench press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
120 sec
2
52% 1RM
5
120 sec
3
55% 1RM
5
120 sec

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

overhead press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
100 sec
2
55% 1RM
20
100 sec
3
60% 1RM
20
100 sec

dumbbell row

3 sets

push-ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
21
120 sec
2
25% 1RM
21
120 sec
3
25% 1RM
21
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec

lateral raise

4 sets

Week 1: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
120 sec
2
50% 1RM
4
120 sec
3
50% 1RM
5
120 sec
4
50% 1RM
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
100 sec
2
55% 1RM
3
100 sec
3
60% 1RM
3
100 sec
4
65% 1RM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
120 sec
2
70% 1RM
3
120 sec
3
75% 1RM
3
120 sec
4
80% 1RM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dumbbell row

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
60% 1RM
20
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

upright row

3 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25
120 sec
2
55% 1RM
25
120 sec
3
55% 1RM
25
120 sec
4
55% 1RM
25
120 sec
5
55% 1RM
25
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straight Bar Tricep Pushdown

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25
120 sec
2
55% 1RM
25
120 sec
3
55% 1RM
25
120 sec
4
55% 1RM
25
120 sec
5
55% 1RM
25
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

5 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
60% 1RM
20
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

3 sets

Week 1: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
120 sec
2
75% 1RM
3
120 sec
3
80% 1RM
3
120 sec
4
85% 1RM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
65% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
120 sec
2
55% 1RM
8
120 sec
3
60% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

sumo deadlift

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
60% 1RM
20
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

pullovers

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Dips

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
120 sec
2
50% 1RM
15
120 sec
3
50% 1RM
15
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3 sets

Week 1: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
120 sec
2
55% 1RM
5
120 sec
3
60% 1RM
5
120 sec
4
65% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

pullup

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
50% 1RM
10
120 sec
3
50% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
25
120 sec
2
50% 1RM
25
120 sec
3
50% 1RM
25
120 sec
4
50% 1RM
25
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
25
120 sec
2
50% 1RM
25
120 sec
3
50% 1RM
25
120 sec
4
50% 1RM
25
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
60% 1RM
20
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

3 sets

Week 2: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
63% 1RM
5
120 sec
2
68% 1RM
5
120 sec
3
73% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
4
120 sec
2
70% 1RM
4
120 sec
3
75% 1RM
4
120 sec
4
80% 1RM
4
120 sec
5
85% 1RM
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
120 sec
2
53% 1RM
6
120 sec
3
55% 1RM
6
120 sec

snatch grip deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

overhead press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

chest supported rows

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

close-grip bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

curl

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Week 2: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
4
120 sec
2
52% 1RM
4
120 sec
3
55% 1RM
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

chinup

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
4
120 sec
2
70% 1RM
4
120 sec
3
75% 1RM
4
120 sec
4
80% 1RM
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

dumbbell row

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

lateral raise

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec

overhead triceps extensions

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
15
120 sec
2
55% 1RM
15
120 sec
3
55% 1RM
15
120 sec

romanian deadlift

3 sets

Week 2: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
100 sec
2
75% 1RM
2
100 sec
3
80% 1RM
2
100 sec
4
85% 1RM
2
100 sec
5
90% 1RM
2
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
10
100 sec
2
63% 1RM
10
100 sec
3
68% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
65% 1RM
5
100 sec

sumo deadlift

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

pullovers

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Dips

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

reverse curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

rear delt fly

3 sets

Week 2: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

bulgarian split squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
120 sec
2
60% 1RM
5
120 sec
3
60% 1RM
5
120 sec
4
60% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deadlift

4 sets

Seated Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Seated Arnold Press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bent over row

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

skull crushers

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

concentration curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec
5
–
–
25
100 sec

shrug

5 sets

Week 3: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
120 sec
2
65% 1RM
5
120 sec
3
70% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
120 sec
2
70% 1RM
3
120 sec
3
75% 1RM
3
120 sec
4
83% 1RM
3
120 sec
5
88% 1RM
3
120 sec
6
88% 1RM
3
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

6 sets

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
120 sec
2
40% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

snatch grip deadlift

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

overhead press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

chest supported rows

3 sets

Barbell 21’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
120 sec
2
–
–
21
120 sec
3
–
–
21
120 sec
4
–
–
21
120 sec

Barbell 21’s

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

upright row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

shrug

3 sets

Week 3: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
2
120 sec
2
58% 1RM
3
120 sec
3
58% 1RM
4
120 sec
4
58% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

chinup

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
120 sec
2
75% 1RM
2
120 sec
3
80% 1RM
2
120 sec
4
85% 1RM
2
120 sec
5
90% 1RM
2
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

chest supported rows

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec

upright row

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec
5
–
–
25
120 sec

tricep pushdown

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec
5
–
–
25
120 sec

hammer curl

5 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Straight leg deadlift

3 sets

Week 3: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
4
120 sec
2
75% 1RM
4
120 sec
3
80% 1RM
4
120 sec
4
85% 1RM
4
120 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec

bench press

4 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
58% 1RM
5
120 sec
2
63% 1RM
5
120 sec
3
68% 1RM
5
120 sec

sumo deadlift

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

seated shoulder press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

bent over row

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
120 sec
2
–
–
25
120 sec
3
–
–
25
120 sec
4
–
–
25
120 sec

skull crushers

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

curl

4 sets

Week 3: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

bulgarian split squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

deadlift

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

pullovers

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Dips

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec
4
55% 1RM
10
100 sec

close-grip bench press

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

concentration curl

3 sets

Week 4: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
3
100 sec
2
65% 1RM
3
100 sec
3
70% 1RM
3
100 sec
4
75% 1RM
3
100 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
100 sec
2
78% 1RM
2
100 sec
3
85% 1RM
2
100 sec
4
88% 1RM
2
100 sec
5
90% 1RM
2
100 sec
6
90% 1RM
2
100 sec

bench press

6 sets

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
43% 1RM
10
100 sec
2
45% 1RM
10
100 sec

snatch grip deadlift

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

overhead press

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

dumbbell row

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close-grip bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

rear delt fly

4 sets

Week 4: Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
52% 1RM
5
100 sec
2
57% 1RM
5
100 sec
3
60% 1RM
5
100 sec

front squat

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

chinup

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
100 sec
2
75% 1RM
3
100 sec
3
80% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
90% 1RM
3
100 sec

deadlift

5 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

chest supported rows

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

upright row

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

overhead triceps extension

4 sets

Barbell 21’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec
4
–
–
21
100 sec

Barbell 21’s

4 sets

Week 4: Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
100 sec
2
75% 1RM
3
100 sec
3
80% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
90% 1RM
3
100 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
6
100 sec
2
65% 1RM
6
100 sec
3
70% 1RM
6
100 sec
4
75% 1RM
6
100 sec
5
80% 1RM
6
100 sec

bench press

5 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
60% 1RM
5
100 sec
4
60% 1RM
5
100 sec

sumo deadlift

4 sets

Seated Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Seated Arnold Press

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bent over row

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

skull crushers

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

shrug

3 sets

Week 4: Day 4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

bulgarian split squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

pullup

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

deadlift

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

pullovers

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

dip

4 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

push-ups

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

concentration curl

4 sets