← Intermediate / Advanced Program

Week 6

Ramping blockIntro / deload

Intro / 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.

Training days

Monday — Upper (Strength Focus)

7 exercises

45° Incline DB Press

0145° Incline DB Press

2sets8-10repsRPE 7-83-5 minrest

Pec Deck

02Pec Deck

2sets10-12repsRPE 8-91-2 minrest

Dual-Handle Lat Pulldown

03Dual-Handle Lat Pulldown

2sets10-12repsRPE 7-82-3 minrest

High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets10-12repsRPE 8-91-2 minrest

Smith Machine Row

05Smith Machine Row

2sets8-10repsRPE 8-92-3 minrest

Overhead Cable Triceps Extension (Bar)

06Overhead Cable Triceps Extension (Bar)

2sets10-12repsRPE 8-91-2 minrest

Bayesian Cable Curl

07Bayesian Cable Curl

2sets10-12repsRPE 8-91-2 minrest

Tuesday — Lower (Strength Focus)

6 exercises

Lying Leg Curl

01Lying Leg Curl

2sets10-12repsRPE 8-91-2 minrest

Smith Machine Static Lunge w/ Elevated Front Foot

02Smith Machine Static Lunge w/ Elevated Front Foot

2sets8-10repsRPE 7-83-5 minrest

45° Hyperextension

0345° Hyperextension

2sets8-10repsRPE 7-82-3 minrest

Leg Extension

04Leg Extension

2sets10-12repsRPE 8-91-2 minrest

Leg Press Calf Press

05Leg Press Calf Press

2sets8-10repsRPE 8-91-2 minrest

Machine Crunch

06Machine Crunch

2sets10-12repsRPE 8-91-2 minrest

Thursday — Pull (Hypertrophy Focus)

7 exercises

Lean-Back Lat Pulldown

01Lean-Back Lat Pulldown

2sets10-12repsRPE 7-82-3 minrest

Chest-Supported T-Bar Row

02Chest-Supported T-Bar Row

2sets10-12repsRPE 7-82-3 minrest

Dual-Handle Elbows-Out Cable Row

03Dual-Handle Elbows-Out Cable Row

2sets12-15repsRPE 8-92-3 minrest

1-Arm 45° Cable Rear Delt Flye

041-Arm 45° Cable Rear Delt Flye

2sets12-15repsRPE 8-91-2 minrest

Cable Paused Shrug-In

05Cable Paused Shrug-In

2sets12-15repsRPE 8-91-2 minrest

Cable Rope Hammer Curl

06Cable Rope Hammer Curl

2sets12-15repsRPE 8-91-2 minrest

DB Concentration Curl

07DB Concentration Curl

1sets15-20repsRPE 8-91-2 minrest

Friday — Push (Hypertrophy Focus)

7 exercises

Machine Chest Press

01Machine Chest Press

2sets10-12repsRPE 7-83-5 minrest

Seated DB Shoulder Press

02Seated DB Shoulder Press

2sets10-12repsRPE 7-82-3 minrest

Bottom-Half Seated Cable Flye

03Bottom-Half Seated Cable Flye

2sets12-15repsRPE 8-91-2 minrest

High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets12-15repsRPE 8-91-2 minrest

EZ-Bar Skull Crusher

05EZ-Bar Skull Crusher

2sets12-15repsRPE 8-91-2 minrest

Triceps Pressdown (Bar)

06Triceps Pressdown (Bar)

1sets15-20repsRPE 8-91-2 minrest

Ab Wheel Rollout

07Ab Wheel Rollout

2sets12-15repsRPE 8-91-2 minrest

Saturday — Legs (Hypertrophy Focus)

7 exercises

Hack Squat

01Hack Squat

2sets10-12repsRPE 7-82-3 minrest

Seated Leg Curl

02Seated Leg Curl

2sets12-15repsRPE 8-91-2 minrest

Walking Lunge

03Walking Lunge

2sets10-12repsRPE 7-82-3 minrest

Leg Extension

04Leg Extension

2sets12-15repsRPE 8-91-2 minrest

Machine Hip Adduction

05Machine Hip Adduction

2sets12-15repsRPE 8-91-2 minrest

Machine Hip Abduction

06Machine Hip Abduction

2sets12-15repsRPE 8-91-2 minrest

Standing Calf Raise

07Standing Calf Raise

2sets12-15repsRPE 8-91-2 minrest