Phase 1 – Strength
Phase 2 – Hypertrophy
Phase 3 – Drop sets
Phase 4 – Super sets
Phase 5 – Rinse & repeat
Here are the links to tutorials for every exercise used in
this program…. Enjoy!
Phase 1 Day 1 Exercises
Bulgarian Split Squat
Weighted Chin-up
Hanging Leg Raise
Dumbell Pullover
1 Arm Dumbell Press
Dips
Phase 1 Day 1 – Pull (Upper Body)
1.(Deadlifts) – Perform 2 warmup sets before your working sets. Then
3 sets Reverse Pyramid Style (Decreasing the weight and increasing
the reps each set)
Weight ____ ____ ____ ____ ____
Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)
2.(Weighted Neutral or Underhand Chin-ups) 3 sets Reverse Pyramid
Style (Decreasing the weight and increasing the reps each set)
Weight ____ ____ ____
Reps 6-8 8-10 10-12 (rest 1.5 minutes between sets)
3.(T-Bar Row) 3 sets Reverse Pyramid Style (Decreasing the weight
and increasing the reps each set)
Weight ____ ____ ____
Reps 6-8 8-10 10-12 (rest 1.5 minutes between sets)
4.(Dumbell Pullover) Standard Sets (Pick a weight and stick with it for
all 3 sets)
Weight ____ ____ ____
Reps 8-10 8-10 8-10 (rest 1 minute between sets)
5.(1 Arm Lat Pulldowns) Standard Sets (Pick a weight and stick with it
for all 3 sets)
Weight ____ ____ ____
Reps 8-10 8-10 8-10 (rest 1 minute between sets)
6.(Hanging Leg Raises) 3 sets of 15 reps (or as many as you can do
with good form) (rest 1 minute between sets)
Phase 1 Day 2 – Push (Lower Body)
1.(Glute Bridges) Standard Pyramid Style (Increasing the weight and
Decreasing the reps each set)
Weight ____ ____ ____
Reps 12-15 10-12 8-10 (rest 1 minute between sets)
2.(Back Squats) Perform 2 warmup sets before your working sets.
Then 3 sets Reverse Pyramid Style (Decreasing the weight and
increasing the reps each set)
Weight ____ ____ ____ ____ ____
Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)
3.(Bulgarian Split Squats) Standard Sets (Pick a weight and stick with it
for all 3 sets)
Weight ____ ____ ____
Reps 8-10 8-10 8-10 (rest 1 minute between sets)
4.(Calf Raises) Standard Sets (Pick a weight and stick with it for all 4
sets)
Weight ____ ____ ____ ____
Reps 12-15 12-15 12-15 12-15 (rest 1 minute between sets)
5.(Wood Chops) Standard Sets (Pick a weight and stick with it for all 3
sets) 3 sets Low to High, High to Low, mid rotation
Phase 1 Day 3 – Push (Upper Body)
1.(Barbell Bench Press) Perform 2 warmup sets before your working
sets. Then 3 sets Reverse Pyramid Style (Increasing the weight and
Decreasing the reps each set)
Weight ____ ____ ____ ____ ____
Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)
2.(weighted Dips) 3 sets Reverse Pyramid Style (Increasing the weight
and Decreasing the reps each set)
Weight ____ ____ ____
Reps 6-8 8-10 10-12 (rest 1.5 minute between sets)
3.(Incline 1 Arm Dumbell Press) Standard Pyramid Style (Increasing
the weight and Decreasing the reps each set)
Weight ____ ____ ____
Reps 10-12 8-10 6-8 (each Arm) (rest 1.5 minute between sets)
4.(Behind the Back Cable Lateral Raises) Standard Sets (Pick a weight
and stick with it for all 3 sets)
Weight ____ ____ ____
Reps 10-12 10-12 10-12 (rest 1 minute between sets)
5.(Face Pulls) Standard Sets (Pick a weight and stick with it for all 3
sets)
Weight ____ ____ ____
Reps 10-12 10-12 10-12 (rest 1 minute between sets)
6.(Barbell Rollout) 3 sets of 15 ( rest 1 minute between sets)
Phase 1 Day 4 – pull (Lower Body)
1. (Glute Ham Raises) Standard Sets (Pick a weight and stick with it for
all 3 sets)
Weight ____ ____ ____
Reps 10-12 10-12 10-12 (rest 1 minute between sets)
2. (Romanian Deadlift) Perform 2 warmup sets before your working
sets. Then 3 sets Reverse Pyramid Style (Increasing the weight and
Decreasing the reps each set)
Weight ____ ____ ____ ____ ____
Reps 3-5 3-5 4-6 6-8 8-10 (rest 2 minutes between
sets)
3. (Reverse Lunge) Standard Sets (Pick a weight and stick with it for all
4 sets)
Weight ____ ____ ____ ____
Reps 8-10 8-10 8-10 8-10 (rest 1 minute between sets) (8-10
per leg, 16-20 total reps)
4. (Leg Curls) Standard Sets (Pick a weight and stick with it for all 4
sets)
Weight ____ ____ ____ ____
Reps 10-12 10-12 10-12 10-12 (rest 1 minute between sets)
5. (Calf Raises) Standard Sets (Pick a weight and stick with it for all 5
sets)
Weight ____ ____ ____ ____ ____
Reps 12-15 12-15 12-15 12-15 (rest 1 minute between sets)
6. (Hanging Leg Raise / Marching Planks) Super set, perform both
exercises back to back before resting.
3 Rounds
Reps: 12 reps / 1:00 marching Planks