Main | Week 1 | Week 2 | Week 3 | Week 4

This week the reps on your main lifts go even lower, and your loads creep up over 90 percent of your working 1-rep max. Stay diligent on that dynamic stretching and mobility work! But if you've got a spare moment and a spotter, this is the time to follow Hugh Jackman's lead and send out a bar-bending deadlift pic to all the haters.

Here are your percentages on the main lifts:

  • Set 1: 3 reps, 70% of W1RM
  • Set 2: 3 reps, 80% of W1RM
  • Set 3: 3 reps, 90% of W1RM
  • Set 4: 3 reps, 90% of W1RM 
Day 1
1
Dynamic Back Stretch
1 set, 10 mins.
2
Barbell Bench Press - Medium Grip
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
4 sets, 3 reps (2.5 mins. rest)
3
Dumbbell Shoulder Press
4 sets, 10 reps (1 mins. rest)
4
Cuban Press
3 sets, 10 reps (30 sec. rest)
5
Standing Barbell Press Behind Neck
4 sets, 10 reps (1 min. rest)
6
Superset
Dips - Triceps Version
3 sets, 15 reps (15 sec. rest)
Triceps Pushdown
3 sets, 12 reps (1 min. rest)
7
Circuit: 4 rounds
Side Lateral Raise
8 reps (1 mins. rest)
Front Dumbbell Raise
8 reps (1 mins. rest)
Reverse Flyes
8 reps (1 mins. rest)
Standing Military Press
8 reps (1 mins. rest)
Day 2
1
Dynamic Back Stretch
1 set, 10 mins.
2
Barbell Squat
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
4 sets, 3 reps (2.5 mins. rest)
3
Front Barbell Squat
4 sets, 10 reps (1 min. rest)
4
Leg Press
4 sets, 10 reps (1 min. rest)
5
Superset
Seated Calf Raise
4 sets, 12 reps (1 min. rest)
Hanging Leg Raise
4 sets, 12 reps (1 min. rest)
6
Ab Roller
4 sets, 10 reps (1 min. rest)
Day 3
1
Dynamic Back Stretch
1 set, 10 mins.
2
Weighted Pull Ups
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
4 sets, 3 reps (2.5 mins. rest)
3
One-Arm Dumbbell Row
4 sets, 12 reps (1 min. rest)
4
Inverted Row
4 sets, 10 reps (1 min. rest)
5
Incline Dumbbell Press
4 sets, 10 reps (1 min. rest)
6
Circuit: 4 rounds
Zottman Curl
8 reps
Cross Body Hammer Curl
8 reps
Reverse Barbell Curl
8 reps
Shoulder Stretch
10 sets
Day 4
1
Dynamic Back Stretch
1 set, 10 mins
2
Incline Dumbbell Press
4 sets, 6 reps (dropsets)
3
Incline Dumbbell Press
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
4 sets, 6 reps (1 min. rest)
4
Barbell Bench Press - Medium Grip
4 sets, 10 reps (narrow grip, 1 min. rest)
5
Cable Iron Cross
4 sets, 10 reps (1 min. rest)
6
Circuit: 4 rounds
Triceps Pushdown
8 reps
Dips - Triceps Version
8 reps
Pushups
8 reps
Shoulder Stretch
1 set, 5 mins
Day 5
1
Dynamic Chest Stretch
1 set, 10 mins
2
Barbell Deadlift
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
4 sets, 3 reps (2.5 mins rest)
3
Romanian Deadlift
4 sets, 10 reps (1 min. rest)
4
Zercher Squats
4 sets, 12 reps (1 min. rest)
5
Sit-Up
4 sets, 12 reps (1 min. rest)
6
Landmine 180's
4 sets, 20 reps (1 min. rest)
7
Shoulder Stretch
1 set, 10 mins.

Main | Week 1 | Week 2 | Week 3 | Week 4

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