i’ll be back · seated cable row: 4 sets 10 reps technique: 3 second eccentric, 1 second flex at...

I’llbeBackProgram#1

Thisisanintense,4week,fullbodysplitprogramwithahighfrequencyfocusonbacktraining.Theprogramiscreatedtobuildinvolumeandintensityeachweekandpushyoutoyourlimits.Eachweekwillincludeafullworkoutsplitforeachbodypart,expertlywritten,andextremelydetailed,downtospelloutwhatattachmentsandgripstouseaswellasspecialtechniquestoincorporateformaximumintensity.

Week1-4:Heavycompoundmovementswithastrongfocusontimeundertension/partialreps/iso-holds.

Theprogramiswrittentofollowacertaintrainingsplitbutcanbemovedaroundasrequired.Ihaveaddedadditionalfrequencytobacktrainingforaddedgrowth.Ifeelifhighfrequencyisapproachedproperly,youcanpositivelyrespondintermsofmusclegrowthwithadditionalfrequencyunderashortdurationoftime,butiftrainedmorethana4-6weekperiodyoumayexperiencedetrimentaleffectsofincreasedbreakdown/atrophy/fatigue. Week1-4:Back2xaweek

IwillalsobeimplementinganRPE(rateofperceivedexertion)scaleforthelevelof

intensityforeachsetandmovement.ThiswillbeidentifieddirectlybelowtheexercisedescriptionwhereIoutlinespecifictechniquetobeusedduringtheexercise.SeeRPEscalebelow: RPE1-6:Thisrangeextendsfromvirtuallynoeffortexertedtoafinalwarm-upset. RPE7:Minimumworkingset RPE8:Harderworkingsetshouldstillhave3ishrepsleftinthetank RPE9:Nearlymaximumeffort,shouldhaveonly1-2repsbarelyleftinthetank RPE10:Maximumeffort,truefailureatreprange,shouldnotbeabletogetasinglerep morewithgoodform. RPE11:ThisisanRPEof10andwillthenrequirehelpfromapartnerorwillimplement specialtacticssuchasadropsets/iso-hold/orpartialreps.

Week1Day1Back:Mybiggesttipforbackmovementsaretoalwaysmakesureyoukeepyourscapulapulledbackandkepttightoneverymovement.SomemovementsIwilltellyoutoallowyourselftostretch,inthesecasesyouwillallowthescapulatorelaxandstretchtoallowformaximumlatstretchbutonlyinthesecertaincases.Onrowingmovementskeepthatelbowinasclosetothebodyaspossibleandpullfromtheelbow,unlessotherwiseinstructed.LatPulldown:4sets10reps(2-3warm-ups)Gripjustoutsideofshoulderwidth.OnlatpulldownsIwantyoutostartthemovementwithyourelbowsjustinfrontofyourbody.AsyoucomedownIwantyoutomaintainyourforwardelbowpositionthroughmostofthemovement,attheveryendiswhereyouwillpulltheminbehindyourlatandintightinaswoopingmotion.Thiswillensureyougetafullcontractionoftheentirelatnotjustupbythetop,butdeepinthelowerinsertion.RPE:Set1-3shouldbe8,set4shouldbe9-10MeadowsRow:3sets8repsThesearedonebyshovingabarinacornerandgrabbingthebarendasyoustandinfrontandperpendiculartoitwithaneutralgrip.Pullsothebarcomesupjustbelowyourribsandendwithpullingyourelbowoveryourback.Allowyourselftogetafullstretchonmostsets(thismeansallowingscapulatorelaxontheeccentric,butpulltightagainontheconcentric).RPE:Set1-2shouldbe8,set3shouldbe10SeatedCableRow:4sets10repsTechnique:3secondeccentric,1secondflexatcontractionUsearegularV-griporabodywithgrip.Eithergripshouldbeaneutralgrip(straightupanddown).RPE:8CablePull-overs:3sets12repsThesearesimple,bendslightlyatthehips,roughly45degrees,allowropeorbartofullystretchlatatthetopandthenpulldowntowaistandtrytoreallyflexwithinyourChristmastreearea.RPE:Sets1-3shouldbe7Deadlifts:4Sets8repsAsbodybuilderswearegoingtothrowawaytheswitch/reversegripandweareonlygoingtoutilizeapronatedgripwithbothhands.Thiswillavoidanybicepinjuriesandallowformaximumlatcontraction.Whenyoupicktheweightup,focusonkeepingscapulaengagedanddrivingtheweightbackalmostasifyouareendingacablepullovermovement.RPE:Allsets8-9

Day2Chest/Shoulders:Nocrazyinstructionhere,justbecautiousofanypainnearshoulder/bicepastoavoidanytears.Iliketotakeseveralwarm-upsetspriortogoingsuperheavy.ReversePecDec:3sets30repsThat’sright30reps.Allrepstobedonewitha1secondhardflexatthecontraction.Thesewillblowyourreardeltsupandprimeyourshouldersforsomeheavychest.RPE:8MachineFlatChestPress:4sets10reps(2-4warm-ups)Technique:2secondconcentric,1secondflex,3secondeccentriceachrep/setMakesureyoukeepelbowsjustslightlybelowshoulderheight.Carefultonotletelbowsbendtomuchfurtherthan90degrees.RPE:8SlightInclineDumbbells:4sets8reps(mayneed1-2lightsetstogetusedtomovement)Let’sstopjustshortoflockout.RPE:9-10FlatDumbbells:3sets8repsThesewillbehardnowthatwejustsmashedincline.Makesureyou’restillgettingahardcontractionatthetop.Againstopjustshortoflockout.RPE:8PECDecFlys:3sets15repsThesewillfinishyourchestoffandfillthemwithblood.Makesureyougetagoodstretch,justnottoofarandriskinjury.RPE:7-8DumbbellSideLaterals:4sets12-15repsKeepaslightbendinyourelbownottohaveastraightarm.Thesecanbedoneonearmorbotharmsatatime.Whatevergivesyouabettercontraction.RPE:9DumbbellFrontRaises:3sets10repsKeephandspronatedthroughoutthewholemovement.RPE:8-9

Day3Arms:Armsaretrainedslightlydifferent.Idon’tliketokeeptheweightrelativelylight/moderateforbiceps(Inevergoheavierthan35sfordumbbellworkunlessit’sahammercurl).FortricepsIliketotrainalittleheavier,butamverycautiousongoingtooheavyonskullcrushersormovementsthatputalotofpressureontheelbowwhenfullyflexed(smallestangle,notextended).Iworkmoreforamassivepumpandgoattempttogotomaximumfailurefromforcedblood.RopePushDowns:4sets15reps(2-3warm-ups)Keepelbowssqueezedagainstbody.Extendtheropedownastokeephandsjustforwardofyourshouldersandallowtheropetostretchtricepswhencomingup,butdon’tletitraiseyourelbowinfrontofyou.RPE:8-9SmithSlightInclineCloseGripBench:3sets12repsPumptheseoutandkeepconstanttension.RPE:9-10SkullCrushers:3sets12repsLet’suseaslightinclinebench.Makesuretokeepelbowsnearlystraightthroughouttheentiremovementandavoidlettingthemflareout.Bringarmsfurtherbackthan90astokeepaconstanttensiononthemthroughoutthemovementandstopjustbeforelockout.Ifthesehurtsubstituteforoverheadcableextensions.RPE:8-9CableEz-barCurls:4sets12reps(2-3warm-ups)Keepconstanttensionanddonotletfullyextendintoalockoutoryoucaninjurebicepthisearlyoninworkout.RPE:8-9BarbellCurls:3sets8repsTechnique:1secondsqueeze/flexatthetopand3secondeccentric.Allowyourwristtobendbackslightlyatthetoprangeofthemovementandthenonthedecentcurlitbackinjustovercenteragain.RPE:9-10HammerCurls:3sets10repsKeepaslightforwardtiltofthewristtoincreasebiceptension.JustCranktheseoutRPE:9-10

Day4AlternateBack:Thisdaywillbeusedasanalternatebackday.Thegoalhereistogetamassivepump.Stillworkhardandheavybutlet’smoveatadfasterbylimitingrestbetweensetstoaminute,nolongerthanaminuteandahalf.MachineRow:4sets10reps(2-3warm-ups)Findamachinethattargetsmidbackwitheitheraneutralorpronatedgriponly.RPE:8-9CableFacePulls:3sets12repsThesearen’treallyfacepullsbutIwantyoupullinginlinewithyourshouldersinordertolightupyourrhomboids.UseeitherablackropeorindividualDhandles.Thesearesettingusupforthenextmovement.RPE:7-8ChestSupportedT-Bar:4sets8repsIfyoudon’thavethis,thenfindsomethingascloseasyoucantomimicmovement.RPE:9V-BarGripCablePulldowns:4sets10repsRPE:8-9

Day5Legs:Letsgoashardasyoucan!Payattentiontoyourfootplacementonallmovements.Paycloseattentiontofromwhereyouarepushingwhetherit’stheheel,theball,theoutersideofyourfoot,etc.Theyallhavetheiradvantagesandcantargetdifferentareasoftheleg.Justbemindfulandknowthatmindmuscleconnectionisyourbestfriend.SeatedLegCurl:5sets12repsPadshouldextendtotheheelofyourfoot.Pullwithyourhamstringnotyourfoot.Letyourfootfeelfree,pull/contractandflex.RPE:8-9Squats:5sets8repsTechnique:3seconddecentShoulderwidthstance.Let’sfocusoncontrollingtheweightontheeccentricwithyouradductorsandglutes.Thesewillbedonejustbelowparallel.RPE:9-10LegPress:4sets10repsPlaceabout6-8inchesapartjustabovethecenterofthepad.Let’skeeptensiononthequadsweepbypressingfromtheouteredgeoffoot.RPE:9-10LegExtension:3sets15RepsPadatmidtolowershin.Makesureyougotofullextension.RPE:8StraightLegDeadLift(Barbell):3sets12repsKeeppressureonanddrivefromheels.Controltheweightontheeccentric.Donotallowbacktoround.RPE:8-9

Week2Day1Back:Mybiggesttipforbackmovementsaretoalwaysmakesureyoukeepyourscapulapulledbackandkepttightoneverymovement.SomemovementsIwilltellyoutoallowyourselftostretch,inthesecasesyouwillallowthescapulatorelaxandstretchtoallowformaximumlatstretchbutonlyinthesecertaincases.Onrowingmovementskeepthatelbowinasclosetothebodyaspossibleandpullfromtheelbow,unlessotherwiseinstructed.OneArmBarbellRow:4sets8reps(2-3warm-ups)ThesearedonewithabarinthecornerlikeaT-Barrowbutyoustandofftoonesideofthebarandgrabasneartothecollarasyoucan.Withanear45degreebentoverangleperformrowwhilekeepingelbowintighttobody.RPE:8-9BentOverBarbellRow:4sets8repsPullscapulaback,rowthebarupasclosetolegsaspossiblewhilepullingwithelbowsasfarbackaspossibletokeeplatsloadedwithtension.Thiswillbepulleduptoyourwaistandnotbellybutton.RPE:Set1shouldbe7,sets2-4shouldbe9-10Machine(Supinated)HighRow:3sets10RepsTechnique:2-3secondconcentric,1secondflex,2-3secondeccentricIuseaplateloadedmachinehere,ifyoudon’thaveoneyoucanuseacablerow,butyou’relookingtostartthemovementaboveyourheadandyou’repullingitdownwithasupinated(underhandgrip).Thisshouldpumpmassiveamountsofbloodintoyourlats.RPE:8-9DumbbellPullovers:3sets12RepsSimplepulloverslayingonabench,ensureyougetafullstretchinallowyourtricepstodipmoreifneedbe.RPE:7-8RackPulls(atorjustaboveknees):5sets8repsSetthepinsatorjustaboveyourknees.Wearegoinghigherrepsandwanttosaveourlowerbacks.RPE:9-10ReverseHyperExtensions:3sets15repsIfyoudon’thaveareversehyperplatformregularhypersarefine.Thesearenottobeconfusedwithgluteraises.Allowyourlumbartoextend/rollandthenyouwillflexyourlumbartoraiseyourlowertorso.Ifdonerightyourlowbackwillgetahugepump.RPE:7-8

Day2Chest/Shoulders:Nocrazyinstructionhere,justbecautiousofanypainnearshoulder/bicepastoavoidanytears.Iliketotakeseveralwarm-upsetspriortogoingsuperheavy.ReversePecDec:4sets15reps(2-3warm-ups)Technique:2secondiso-hold/flexKeepscapularetractedandlettrapsrelax,pullusingyourreardeltsandreallyflexthem.Ithelpstohaveyourpartnerputtheirfingersonyourdeltstogetbestactivation.Performataslowpace,thesearen’tarace.RPE:8InclineMachinePress:4sets8reps(2-3warm-ups)Technique:1-2secondflexStopjustbeforelockoutcontrolweightthroughoutreps.RPE:8-9InclineBarbellPress:3sets6repsThisisthebreadandbuttertoday,stopjustshyoftouchingyourchestandkeepelbowsjustslightlyangledfrombeingstraightout,wewanttoavoidshoulderinjury.RPE:9-10FlatDumbbellPress:3sets10reps10straightreps,thesewillbehardRPE:8PecDecFlys:3sets12reps/10partialsAfteryour12fullrepsbangout10partialsoutofthestretchedposition.Ifthesedon’tmakeyouwanttocryidkwhatwill…RPE:10-11SeatedSmithShoulderPress:4sets8repsKeepthebarclosetoyournose,stopjustshyoflockoutRPE:8-9MachineSideLaterals:4sets20repsJustbangout20reps,thesewillbefunRPE:9

Day3Arms:Armsaretrainedslightlydifferent.Idon’tliketokeeptheweightrelativelylight/moderateforbiceps(Inevergoheavierthan35sfordumbbellworkunlessit’sahammercurl).FortricepsIliketotrainalittleheavier,butamverycautiousongoingtooheavyonskullcrushersormovementsthatputalotofpressureontheelbowwhenfullyflexed(smallestangle,notextended).Iworkmoreforamassivepumpandgoattempttogotomaximumfailurefromforcedblood.AlternatingDumbbellcurl:4sets8reps(2-3warm-ups)Technique:Hardflexatthetopanda3seconddecentThesearedonestartingwithaneutralgripandthenexternallyrotateatthetopsoyourpalmisfacingyouatthetop.RPE:8-9Barbellcurl:4sets10repsTechnique:Hard1secondflexatthetop3seconddecentAllowyourwristtobendbackslightlyatthetoprangeofthemovementandthenonthedecentcurlitbackinjustovercenteragain.RPE:9-10ReverseEz-barCurls:4sets12repsKeepscapulapulledbacktrynottoswingRPE:8-9V-BarPushDowns:4sets12repsKeepyourelbowspinnedtoyoursideasmuchaspossibleandpushbaroutjustinfrontofbeingstraightdown,thiskeepstensiononthetricepsevenwhenlockedout.Goheaviereachset.RPE:8-9SUPERSETWITH…Benchdips:4setstilFailureDipjustpast90degrees.Ifyoucanplacefeetonanotherbench.RPE:10OverheadDumbbellExtension:4sets10repsHeavywithgoodform.After10rep,holdtheweightatthefullstretchedpositionandtiltheadbackwardstoapplymorepressuretoletyourtricepsgetafullstretchfor15seconds(apartnerisadvised).RPE:8

Day4AlternateBack:Thisdaywillbeusedasanalternatebackday.Thegoalhereistogetamassivepump.Stillworkhardandheavybutlet’smoveatadfasterbylimitingrestbetweensetstoaminute,nolongerthanaminuteandahalf.LatPullDown:4sets12repsGripjustoutsideofshoulderwidth.OnlatpulldownsIwantyoutostartthemovementwithyourelbowsjustinfrontofyourbody.AsyoucomedownIwantyoutomaintainyourforwardelbowpositionthroughmostofthemovement,attheveryendiswhereyouwillpulltheminbehindyourlatandintightinaswoopingmotion.Thiswillensureyougetafullcontractionoftheentirelatnotjustupbythetop,butdeepinthelowerinsertion.RPE:8-9MachineRow:3sets10repsTrytofindapronatedgripmachinethatattacksmid-back.Keepelbowsawayfromthebodyandjustbelowshoulderheight.RPE:8-9Stretchers:4sets8repsThesearewhereyoustandataregularlatpulldownmachinewithaV-bargrip.Placeonefootupontheseatandstandback.Thisshouldleaveyourarmsfullyextendedout.Pullbacktoyourchestwhileslightlyleaningbackandthenwhenyouextendgetafullstretch,ithelpstoputyourheaddownformaximumstretch.RPE:9-10DumbbellSideLaterals:5sets20reps(2-3warm-ups)RPE:8-9

Day5Legs:Letsgoashardasyoucan!Payattentiontoyourfootplacementonallmovements.Paycloseattentiontofromwhereyouarepushingwhetherit’stheheel,theball,theoutersideofyourfoot,etc.Theyallhavetheiradvantagesandcantargetdifferentareasoftheleg.Justbemindfulandknowthatmindmuscleconnectionisyourbestfriend.LyingLegCurls:4sets12reps(2-3warm-ups)Technique:1-2secondiso-hold,3secondeccentric/decentEngageandandpullinlowerabstoreducelowbackpain/pumpRPE:9LegPress:4sets10repsLet’sdotheseveryheavybutcontrolled.Feetplantedjustwiderthanshoulderwidth,toesslightlyout.Iwantyoutofocusonadductorsandglutes,soyouwillneedtogoLOW,butdonotletyourassrollupofftheseat.RPE:9-10HackSquats:3sets12repsTechnique:4-5secondeccentric,3secondconcentricPlantfeetonthemiddleofplatform,andpressfromthefullfootandfocusonsqueezingasmuchfromthequadsaspossible.Idonotlikeplacingfeetanylowerthanmiddleofplatformasthisputsanextremeamountofpressureonkneesandisnotworthitinmyopinion.RPE:9SUPERSETTEDWITH…BodyweightLunges:12stepseachlegFocusonmid-rangestepsandpressfromwholefoot.RPE:8-9DumbbellStraightLegDeadLifts:3sets8repsMakesureyougodeepbutkeepastraightback,donotletyourbackroundtogetextra-depth.RPE:9-10

Week3Day1Back:Mybiggesttipforbackmovementsaretoalwaysmakesureyoukeepyourscapulapulledbackandkepttightoneverymovement.SomemovementsIwilltellyoutoallowyourselftostretch,inthesecasesyouwillallowthescapulatorelaxandstretchtoallowformaximumlatstretchbutonlyinthesecertaincases.Onrowingmovementskeepthatelbowinasclosetothebodyaspossibleandpullfromtheelbow,unlessotherwiseinstructed.MeadowsRows:4sets8reps(2-3warm-ups)Thesearedonebyshovingabarinacornerandgrabbingthebarendasyoustandinfrontandperpendiculartoitwithaneutralgrip.Youwanttopullsothebarcomesupjustbelowyourribsandendwithpullingyourelbowoveryourback.Allowyourselftogetafullstretchonmostsets(thismeansallowingscapulatorelaxontheeccentric,butpulltightagainontheconcentric).RPE:Set1shouldbe7,set2-4shouldbe9-10DeadStopSmithMachineRows:3sets6repsThesearesmithmachinerowsbutletthebarcometoarestonthepegsaftereachreptoallowforanexplosivepulleachtime.Thesearetobedoneveryheavy.Keepaconstanttensiononthebarthroughouttheentirerepbypullingbackandintobodyformaximumlatengagement.RPE:9-10LatPulldown:4sets10repsTechnique:Forcedstretch.Havepartnerpressdownslightlyontheweightstackontheeccentrictogainmaximumlatstretch.Becarefulnottopushdowntohard.Normallatpulldowntothefront.RPE:8-9RackPulls(belowtheknees):4sets5repsSetthepinsjustbelowkneelevel.Keepscapulaengagedwithconstanttensiononlats.RPE:9-10HyperExtensions:3sets12-15repsThesewillfeelgoodaftertherackpulls.Letlumbarroundoutandflexlumbartoreturnuppertorsotouprightposition.RPE:7

Day2Chest/Shoulders:Nocrazyinstructionhere,justbecautiousofanypainnearshoulder/bicepastoavoidanytears.Iliketotakeseveralwarm-upsetspriortogoingsuperheavy.FlatDumbbellPress:4sets10reps(2-3warm-upsormoreifnecessary)Strongandpowerful,stopjustbeforelockout.RPE:8InclineBarbellPress:3sets8repsTechnique:3secondeccentric/decent,2secondconcentric/pressStopjustbeforetouchingchest,thiskeepstherotatorcufffromcomingoutofgoodalignment.RPE:9-10MachineInclineChestPress:4sets8repsYouwillbefatiguedabitbutgoheavy.RPE:8-9SlightInclinePronatedFlys:3sets12repsKeepyourhandspronatedthroughouttheentiremovementandensurea1-2secondsqueeze/flex.RPE:7-8RearCableFlys:4sets25reps1-2secondflex.Keepscapularetractedandlettrapsrelax,pullusingyourreardeltsandreallyflexthem.Ithelpstohaveyourpartnerputtheirfingersonyourdeltstogetbestactivation.Performataslowpace,thesearen’tarace.RPE:8DumbbellSideLaterals:3sets10repsTechnique:2secondiso-holdTrytokeepproperformthroughouttheiso-holds,lowertheweightifnecessary.Keepaslightbendinyourelbownottohaveastraightarm.Thesecanbedoneonearmorbotharmsatatime.Whatevergivesyouabettercontraction.RPE:9

Day3Arms:Armsaretrainedslightlydifferent.Idon’tliketokeeptheweightrelativelylight/moderateforbiceps(Inevergoheavierthan35sfordumbbellworkunlessit’sahammercurl).FortricepsIliketotrainalittleheavier,butamverycautiousongoingtooheavyonskullcrushersormovementsthatputalotofpressureontheelbowwhenfullyflexed(smallestangle,notextended).Iworkmoreforamassivepumpandgoattempttogotomaximumfailurefromforcedblood.BarbellCurl:5sets6reps(2-3warm-ups)Technique:3secondconcentric,3secondeccentricKeepelbowsevenwithlats.Allowyourwristtobendbackslightlyatthetoprangeofthemovementandthenonthedecentcurlitbackinjustovercenteragain.RPE:8-9SUPERSETTEDWITH…RopePushdowns:5sets12repsKeepelbowspinnedatyoursides.Extendtheropedownastokeephandsjustforwardofyourshouldersandallowafullstretchatthetopofthemovement.RPE:8-9PreacherCurls:3sets10repsPlacemiddleofupperarmonthetopedgeofpad.Don’tsittofaroveryourarmsortoofarbehind.Allowfornearlyafullstretchatthebottom.RPE:9SUPERSETTEDWITH…BenchDips:3setstilFailureDipjustpast90degrees.Ifyoucanplacefeetonanotherbench.RPE:8HammerCurls:3sets10reps/6partialsYoumaythinkyoucangoheavieruntilyouhitthepartials.Keepaslightforwardtiltofthewristtoincreasebiceptension.RPE:10SUPERSETTEDWITH…BentOverTricepPulldowns:3sets12repsThesearedonewithapronatedgrip,allowforyourarmstoraiseoverheadatadwhencomingupontheeccentric.RPE:8-9

Day4AlternateBack:Thisdaywillbeusedasanalternatebackday.Thegoalhereistogetamassivepump.Stillworkhardandheavybutlet’smoveatadfasterbylimitingrestbetweensetstoaminute,nolongerthanaminuteandahalf.SeatedCableRows:4sets10reps(2-3warm-ups)Let’susetwoD-handlessowecangetalittleexternalrotation/twistofthewristwhenfullycontracted.RPE:9-10ChestsupportedMachineRow:4sets10repsLet’suseasupinatedgripifavailable.RPE:8-9BentOverCableSweeps:3sets12repsThesearesimple,slightbendatthehips,roughly45degrees,allowropeorbartofullystretchlatatthetopandthenpulldowntowaist,scapularetractedandlatsengaged.RPE:7-8SingleArmLatPulldown:3sets10repsUseaD-ringhandleandreallyemphasizethesqueeze.Externallyrotatehandwhilepullingdown,endpullwithpalmfacingbody.RPE:8-9

Day5Legs:Letsgoashardasyoucan!Payattentiontoyourfootplacementonallmovements.Paycloseattentiontofromwhereyouarepushingwhetherit’stheheel,theball,theoutersideofyourfoot,etc.Theyallhavetheiradvantagesandcantargetdifferentareasoftheleg.Justbemindfulandknowthatmindmuscleconnectionisyourbestfriend.LyingLegCurls:4setswithAscendingrepsRepschemeshouldgoasfollows:Set1–12repsSet2–15repsSet3–18repsSet4–20repsEachsetneedstobeheavierthanthelastoratleastthesameweight.Padonankle.Engageandandpullinlowerabstoreducelowbackpain/pumpRPE:10Squats:3sets8repsYouwillhaveamassiveamountofbloodinyourhamsatthispoint.Thesewillbefun,makesureyoucontrolyoureccentric/decentwithyourglutesandhams.Feetjustwiderthanshoulders,gojustbelowparallel.RPE:9-10LegPress:4sets10repsFeetjustoutsideofshoulderwidthbutfocusonsqueezingquads,stopjustshortoflockout.RPE:8LegExtensions:3sets12reps3secondiso-holdsatthetop.RPE:8-9BarbellStraightLegDeadlifts:3sets12repsNothingfancyhere,goodoldfashionSLDLs.RPE:8

Week4Day1Back:Mybiggesttipforbackmovementsaretoalwaysmakesureyoukeepyourscapulapulledbackandkepttightoneverymovement.SomemovementsIwilltellyoutoallowyourselftostretch,inthesecasesyouwillallowthescapulatorelaxandstretchtoallowformaximumlatstretchbutonlyinthesecertaincases.Onrowingmovementskeepthatelbowinasclosetothebodyaspossibleandpullfromtheelbow,unlessotherwiseinstructed.SmithMachineRows:4sets10reps(2-3warm-ups)Hardandheavy,noneedtostopandresetthisweek,justkeepthemmovingbutensurefullsqueeze.RPE:8-9DumbbellRow:3sets8repsIbracemyselfonthedumbbellrackwithaslightlywiderstance.Makesureyoukeepyourlowerabstighttoreducelowbackstrain.Allowscapulatorelaxatextensionformaximumlatstretch.RPE:9RackPulls(midshin):4sets6repsThesewillbetough.Grindthemoutwithperfectformandkeepinglatstight.Ifyouloosetensioninyourlatslowertheweight.RPE:10MachineNuetralGripRow:4sets10repsTechnique:1-2secondiso-hold/flex2-3secondconcentric.Thesecanbedonewithaparallelgripifnopronatedavailable.SeevideobelowforthemachineIused.RPE:8-9ReverseHyperExtensions:3setstilFailureRPE:7-8

Day2Chest/Shoulders:Nocrazyinstructionhere,justbecautiousofanypainnearshoulder/bicepastoavoidanytears.Iliketotakeseveralwarm-upsetspriortogoingsuperheavy.RearCableFlys:4sets20RepsSetthesejusthigherthanshoulderheightandgeta1-2flexattheback.Keepscapularetractedandlettrapsrelax,pullusingyourreardeltsandreallyflexthem.Ithelpstohaveyourpartnerputtheirfingersonyourdeltstogetbestactivation.Performataslowpace,thesearen’tarace.RPE:8InclineDumbbellPress:4sets8repsLet’suseaslightinclineagain,stopjustshortoflockoutandgetatightsqueezeatthetop.RPE:9InclineBarbellPress:3sets6repsLet’sincreasetheweightfromlastweekandpushtheseoutstrong.Stopjustshyoftouchingyourchest,thiskeepstherotatorcufffromcomingoutofgoodalignment.Keepelbowsjustslightlyangledfrombeingstraightout,wewanttoavoidshoulderinjury.RPE:9-10InclinePronatedFlys:4sets15repsTechnique:Crankout10repsthenthelast5Iwantyourpartnertoapplypressuretotryandopenyourarmsup.Fightthembutlettheweightcomedown,theyshouldallowyoutoreturntocontractedpositionwithoutafight.ThesewillBURN!RPE:10-11CableChestPress:3sets12repsLetsfinishchestoffthisweekwithamassivepump.Pressfromthemeatypartofyoupalmandsqueeze.RPE:8-9CageShoulderPress:3sets10repsThesearedonebystandinginafullcageandpressingthebarwhileitslidesupthecage.Ifyoudon’thaveacage,youcansubstitutewithastandingsmithpress.Whenyougettothetopofthemovement,pressyourbodythroughtogetagoodstretch,thiswillalsoengageyourscapula.RPE:9DumbbellSideRaises:4sets20repsJustcrankthemoutbutwithgoodcontractionandflex.RPE:8

Day3Arms:Armsaretrainedslightlydifferent.Idon’tliketokeeptheweightrelativelylight/moderateforbiceps(Inevergoheavierthan35sfordumbbellworkunlessit’sahammercurl).FortricepsIliketotrainalittleheavier,butamverycautiousongoingtooheavyonskullcrushersormovementsthatputalotofpressureontheelbowwhenfullyflexed(smallestangle,notextended).Iworkmoreforamassivepumpandgoattempttogotomaximumfailurefromforcedblood.RopepushDowns(withbackagainstpad):4sets12repsThesewillblowyourtricepsup.Maintainshouldersagainstthepadthroughoutmovementandendpushdownwithhandsslightlyinfrontofyourshoulders,butelbowspinnedatyourside.RPE:9SlightInclineSkullCrusher:4sets10repsTheseshouldbedoneheavy,butpayattentiontoelbowstrain.Iliketohavemyarmspushedfurtherbackthan90degreessowhentheweightisraiseditskeepstensiononthetricep.RPE:8-9SlightInclineSmithPress:4sets8repsLetsfinishtrisoffwithsomeheavyweight.RPE:9-10AlternatingDumbbellCurl:4sets8repsTechnique:3secondsconcentric/3secondeccentricwithahardflexatthetopThesewillblowyourbisup.RPE:8-9BarbellCurl:4sets10repsTechnique:30secondrest,keepthesameweightforeveryset.Thesewillseriouslyhurt!Allowyourwristtobendbackslightlyatthetoprangeofthemovementandthenonthedecentcurlitbackinjustovercenteragain.RPE:10PreacherCurl:3sets8repsMakesureyougetagoodstretch.Placemiddleofupperarmonthetopedgeofpad.Don’tsittofaroveryourarmsortoofarbehind.Allowfornearlyafullstretchatthebottom.RPE:8

Day4AlternateBack:Thisdaywillbeusedasanalternatebackday.Thegoalhereistogetamassivepump.Stillworkhardandheavybutlet’smoveatadfasterbylimitingrestbetweensetstoaminute,nolongerthanaminuteandahalf.LatPulldowns:4sets12repsLet’sgoextrahardonthesetoday,haveyourpartnerpushyoupastfailure.Gripjustoutsideofshoulderwidth.Startthemovementwithyourelbowsjustinfrontofyourbodypointingout.Asyoucomedownmaintainforwardelbowpositionthroughmostofthemovementwhileinternallyrotating,attheveryendpulltheminbehindyourlatandintightinaswoopingmotion.Thiswillensureyougetafullcontractionoftheentirelatnotjustupbythetop,butdeepinthelowerinsertion.RPE:11ElevatedSeatedCableRow:4sets8-10repsSitonadumbbelltoelevateyourself,useaneutralgripeithercloseorbodywidth.RPE:9DumbbellPullovers:3sets12repsRPE:7-8MachineRow:4sets10repsFinishbackoutstrongandreallysqueezethecontraction.RPE:86Ways(Shoulders):4sets,10repsThesearewhereyoudoasideraise,whileholdingthemoutyoubringyourarmsoutstraightinfrontofyou,andthenraisenearlystraightupanddown.Reversetheprocessandbringthembackdowntoyouside.Youwillhatemeafterthese.RPE:9

Day5Legs:Letsgoashardasyoucan!Payattentiontoyourfootplacementonallmovements.Paycloseattentiontofromwhereyouarepushingwhetherit’stheheel,theball,theoutersideofyourfoot,etc.Theyallhavetheiradvantagesandcantargetdifferentareasoftheleg.Justbemindfulandknowthatmindmuscleconnectionisyourbestfriend.SeatedLegCurls:4sets20repsTechnique:(Last2setsonly)Afteryour20threpyouaregoingtodoa20secondiso-holdandhaveyourpartnerpulluponthefootrestandyouwillfightthem.EachsetneedstobeheavierthanthelastRPE:11Squats:3sets5repsThesewillbeveryhardandheavy.Godeep!RPE:9-10HackSquat:4sets10repsLet’sgojustoutsideofshoulderwidthbutfocusonsqueezingquads,stopjustshortoflockout.RPE:8LegExtensions:3sets12repsLet’sdo3secondiso-holdsatthetop.RPE:8-9BarbellStraightLegDeadlifts:3sets12repsNothingfancyhere,goodoldfashionSLDLs.RPE:8