← Beginner Program
Week 1
Foundation blockIntro / deloadIntro / deload week.
Intro / deload week — sets stop short of failure to learn the lifts and recover. Use lighter loads and leave reps in the tank.
Monday — Upper (Strength Focus)
7 exercises
0145° Incline Barbell Press
1sets6-8repsRPE 63-5 minrest
02Cable Crossover Ladder
1sets8-10repsRPE 71-2 minrest
03Wide-Grip Pull-Up
1sets8-10repsRPE 62-3 minrest
04High-Cable Lateral Raise
1sets8-10repsRPE 61-2 minrest
05Pendlay Deficit Row
1sets6-8repsRPE 62-3 minrest
06Overhead Cable Triceps Extension (Bar)
1sets8-10repsRPE 71-2 minrest
07Bayesian Cable Curl
1sets8-10repsRPE 71-2 minrest
Tuesday — Lower (Strength Focus)
6 exercises
Tuesday — Lower (Strength Focus)
6 exercises
01Neutral-Grip Lat Pulldown
1sets8-10repsRPE 62-3 minrest
02Chest-Supported Machine Row
1sets8-10repsRPE 62-3 minrest
031-Arm 45° Cable Rear Delt Flye
1sets10-12repsRPE 71-2 minrest
04Machine Shrug
1sets10-12repsRPE 61-2 minrest
05EZ-Bar Cable Curl
1sets10-12repsRPE 71-2 minrest
06Machine Preacher Curl
1sets12-15repsRPE 71-2 minrest
Friday — Push (Hypertrophy Focus)
7 exercises
01Barbell Bench Press
1sets8-10repsRPE 63-5 minrest
02Machine Shoulder Press
1sets8-10repsRPE 62-3 minrest
03Bottom-Half DB Flye
1sets10-12repsRPE 71-2 minrest
04High-Cable Lateral Raise
1sets10-12repsRPE 71-2 minrest
05Overhead Cable Triceps Extension (Bar)
1sets10-12repsRPE 71-2 minrest
06Cable Triceps Kickback
1sets12-15repsRPE 71-2 minrest
07Lying Leg Raise
1sets10-20repsRPE 71-2 minrest
