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Week 11

Ramping block

Monday — Upper (Strength Focus)

7 exercises
45° Incline DB Press

0145° Incline DB Press

4sets8-10repsRPE 103-5 minrest
Failure
Pec Deck

02Pec Deck

3sets10-12repsRPE 101-2 minrest
Failure
Dual-Handle Lat Pulldown

03Dual-Handle Lat Pulldown

3sets10-12repsRPE 102-3 minrest
Failure
High-Cable Lateral Raise

04High-Cable Lateral Raise

3sets10-12repsRPE 101-2 minrest
Failure
Smith Machine Row

05Smith Machine Row

3sets8-10repsRPE 102-3 minrest
Failure + LLPs (Extend set)
Overhead Cable Triceps Extension (Bar)

06Overhead Cable Triceps Extension (Bar)

3sets10-12repsRPE 101-2 minrest
Failure
Bayesian Cable Curl

07Bayesian Cable Curl

3sets10-12repsRPE 101-2 minrest
Failure

Tuesday — Lower (Strength Focus)

6 exercises
Lying Leg Curl

01Lying Leg Curl

3sets10-12repsRPE 101-2 minrest
Failure + LLPs (Extend set)
Smith Machine Static Lunge w/ Elevated Front Foot

02Smith Machine Static Lunge w/ Elevated Front Foot

3sets8-10repsRPE 103-5 minrest
Failure
45° Hyperextension

0345° Hyperextension

4sets8-10repsRPE 102-3 minrest
Failure
Leg Extension

04Leg Extension

3sets10-12repsRPE 101-2 minrest
Failure
Leg Press Calf Press

05Leg Press Calf Press

4sets8-10repsRPE 101-2 minrest
Static Stretch (30s)
Machine Crunch

06Machine Crunch

3sets10-12repsRPE 101-2 minrest
Failure

Thursday — Pull (Hypertrophy Focus)

7 exercises
Lean-Back Lat Pulldown

01Lean-Back Lat Pulldown

3sets10-12repsRPE 102-3 minrest
Failure
Chest-Supported T-Bar Row

02Chest-Supported T-Bar Row

4sets10-12repsRPE 102-3 minrest
Failure
Dual-Handle Elbows-Out Cable Row

03Dual-Handle Elbows-Out Cable Row

3sets12-15repsRPE 102-3 minrest
Failure + LLPs (Extend set)
1-Arm 45° Cable Rear Delt Flye

041-Arm 45° Cable Rear Delt Flye

3sets12-15repsRPE 101-2 minrest
Myo-reps
Cable Paused Shrug-In

05Cable Paused Shrug-In

3sets12-15repsRPE 101-2 minrest
Failure
Cable Rope Hammer Curl

06Cable Rope Hammer Curl

3sets12-15repsRPE 101-2 minrest
Failure
DB Concentration Curl

07DB Concentration Curl

3sets15-20repsRPE 101-2 minrest
Myo-reps

Friday — Push (Hypertrophy Focus)

7 exercises
Machine Chest Press

01Machine Chest Press

4sets10-12repsRPE 103-5 minrest
Failure
Seated DB Shoulder Press

02Seated DB Shoulder Press

3sets10-12repsRPE 102-3 minrest
Failure
Bottom-Half Seated Cable Flye

03Bottom-Half Seated Cable Flye

3sets12-15repsRPE 101-2 minrest
Failure
High-Cable Lateral Raise

04High-Cable Lateral Raise

3sets12-15repsRPE 101-2 minrest
Myo-reps
EZ-Bar Skull Crusher

05EZ-Bar Skull Crusher

3sets12-15repsRPE 101-2 minrest
Failure
Triceps Pressdown (Bar)

06Triceps Pressdown (Bar)

3sets15-20repsRPE 101-2 minrest
Myo-reps
Ab Wheel Rollout

07Ab Wheel Rollout

3sets12-15repsRPE 101-2 minrest
Failure

Saturday — Legs (Hypertrophy Focus)

7 exercises
Hack Squat

01Hack Squat

4sets10-12repsRPE 102-3 minrest
Failure
Seated Leg Curl

02Seated Leg Curl

4sets12-15repsRPE 101-2 minrest
Failure + LLPs (Extend set)
Walking Lunge

03Walking Lunge

2sets10-12repsRPE 102-3 minrest
Failure
Leg Extension

04Leg Extension

3sets12-15repsRPE 101-2 minrest
Myo-reps
Machine Hip Adduction

05Machine Hip Adduction

3sets12-15repsRPE 101-2 minrest
Failure
Machine Hip Abduction

06Machine Hip Abduction

3sets12-15repsRPE 101-2 minrest
Failure
Standing Calf Raise

07Standing Calf Raise

3sets12-15repsRPE 101-2 minrest
Static Stretch (30s)
Week 10Week 12