Biolayne advanced bodybuilding lower focus
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advanced BB upper focus
Started: 08/01/2019
Eduardo Berticelli
Advanced Bodybuilding Hypertrophy - Lower Body Focus
1-Rep Maxes
Week 1
Week 13
Back Squat
100
-
Deadlift
100
-
Bench Press
100
-
Barbell Row
100
-
WEEK 1
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
10
2
Back Squat
1
8
2
Back Squat
1
6
2
Back Squat
1
6
2
Deadlift
1
10
2
Deadlift
1
8
2
Deadlift
1
6
2
Deadlift
1
6
2
Weight
Sets
Reps
RIR
Glute Bridge
3
8-12
1
Lunges
3
8-12
1
Single Leg Glute Bridge
3
8-12
1
Machine Leg Extension
3
10-15
1
Seated Leg Curl
3
10-15
1
Seated Calf Raise
3
8-12
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
10
2
Bench Press
1
8
2
Bench Press
1
6
2
Bench Press
1
6
2
Barbell Row
1
10
2
Barbell Row
1
8
2
Barbell Row
1
6
2
Barbell Row
1
6
2
Volume
Accessory Work
Sets
Reps
RIR
Smith Machine Shoulder Press
4
8-12
1
Machine Pulldown
4
8-12
1
Alternating Floor Press
4
8-12
1
Single Arm Cable Row
4
8-12
1
Concentration Curls
4
8-12
1
Single Arm Cable Pressdowns
4
8-12
1
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
McGill Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Safety Bar Squat
3
8-12
1/0
Romanian Deadlift
3
8-12
1/0
Machine Hip Thrust
3
8-12
1/0
Machine Leg Extension
3
10-15
1
Glute Ham Raise
3
10-15
1
Cable Leg Abduction
3
10-15
1
Seated Calf Raise
3
15-20
1
Day 4
Accessory Work
Sets
Reps
RIR
Seated Dumbbell Press
4
8-12
2
Neutral Grip Pull-Up
4
8-12
2
Dumbbell Floor Press
3
10-15
1
Prone Row
3
10-15
1
Kneeling Dumbbell Shoulder Press
3
10-15
1
Alternating Lat Pulldown
3
10-15
1
Machine Curls
4
20,15,12,12
1
V-Bar Cable Pressdowns
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Deadbugs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Reverse Lunge
4
8-12
2/0
Single Leg Glute Bridge
4
8-12
2/0
Cable Glute Kickbacks
4
8-12
2
Sissy Squats
3
10-15
1
Glute Ham Raise
3
10-15
1
Cable Leg Abduction
3
15-20
1
Leg Press Calf Raise
3
15-20
1
Sets
Reps
RIR
Back Squat
1
10
1
Back Squat
1
8
1
Back Squat
1
6
1
Back Squat
1
6
1
Deadlift
1
10
1
Deadlift
1
8
1
Deadlift
1
6
1
Deadlift
1
6
1
Weight
Sets
Reps
RIR
Machine Hip Thrust
3
8-12
1
Rear Foot Elevated Split Squat
3
8-12
1
Single Leg Romanian Deadlift
3
8-12
1
Machine Leg Extension
3
10-15
1
Dumbbell Leg Curl
3
10-15
1
Donkey Calf Raise
3
8-12
1
Sets
Reps
RIR
Volume
Bench Press
1
10
1
Bench Press
1
8
1
Bench Press
1
6
1
Bench Press
1
6
1
Barbell Row
1
10
1
Barbell Row
1
8
1
Barbell Row
1
6
1
Barbell Row
1
6
1
Weight
Sets
Reps
RIR
Barbell Standing Military Press
4
8-12
1
Neutral Grip Pull-Up
4
8-12
1
Alternating Dumbbell Press
4
8-12
1
Dumbbell Row
4
8-12
1
Machine Curls
4
8-12
1
Rope Pressdowns
4
8-12
1
WEEK 2
Day 1
Main Lifts
Weight
Accessory Work
Volume
Day 2
Main Lifts
Accessory Work
Weight
Core Work
Weight
Sets
Reps
3
12
Leg Raises
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Belt Squat
3
8-12
1/0
Hyperextensions
3
8-12
1/0
Banded Hip Thrust
3
8-12
1/0
Machine Leg Extension
3
10-15
1
Seated Leg Curl
3
10-15
1
Machine Abductions
3
10-15
1
Donkey Calf Raise
3
15-20
1
Day 4
Accessory Work
Sets
Reps
RIR
Smith Machine Shoulder Press
4
8-12
1
Close Grip Lat Pulldowns
4
8-12
1
Decline Barbell Press
3
10-15
1
Braced T-Bar Rows
3
10-15
1
Landmine Press
3
10-15
1
Horizontal Lat Pulls
3
10-15
1
Cambered Bar Curls
4
20,15,12,12
1
Over Head Rope Cable Extensions
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Pallof Press
Day 5
Accessory Work
Sets
Reps
RIR
Single Leg Press
4
8-12
1/0
Single Leg Glute Bridge
4
8-12
1/0
Cable Pull Throughs
4
8-12
1
Banded Leg Extension
3
10-15
1
Single Leg Curl
3
10-15
1
Monster Walks
3
15-20
1
Leg Press Calf Raise
3
15-20
1
WEEK 3
Weight
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
10
0
Back Squat
1
8
0
Back Squat
1
6
0
Back Squat
1
6
0
Deadlift
1
10
0
Deadlift
1
8
0
Deadlift
1
6
0
Deadlift
1
6
0
Weight
Sets
Reps
RIR
Banded Hip Thrust
3
8-12
1
Pistol Squats
3
8-12
1
Single Leg Romanian Deadlift
3
8-12
1
Banded Leg Extension
3
10-15
1
Glute Ham Raise
3
10-15
1
Leg Press Calf Raise
3
8-12
1
Volume
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
1
10
0
Bench Press
1
8
0
Bench Press
1
6
0
Bench Press
1
6
0
Barbell Row
1
10
0
Barbell Row
1
8
0
Barbell Row
1
6
0
Barbell Row
1
6
0
Weight
Sets
Reps
RIR
Arnold Press
4
8-12
1
Neutral Grip Pull-Up
4
8-12
1
Alternating Dumbbell Press
4
8-12
1
Landmine Row
4
8-12
1
Machine Preacher Curls
4
8-12
1
Single Arm Cable Pressdowns
4
8-12
1
Sets
Reps
RIR
3
12
Accessory Work
Core Work
Weight
Weight
Bird Dogs
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
3
8-12
1/0
Deadlift from Boxes
3
8-12
1/0
Machine Hip Thrust
3
8-12
1/0
Sissy Squats
3
10-15
1
Glute Ham Raise
3
10-15
1
Banded Abductions
3
10-15
1
Seated Calf Raise
3
15-20
1
Sets
Reps
RIR
Push Jerk
4
8-12
1
Close Grip Lat Pulldowns
4
8-12
1
Decline Barbell Press
3
10-15
1
Barbell Row
3
10-15
1
Landmine Press
3
10-15
1
Alternating Lat Pulldown
3
10-15
1
Machine Curls
4
20,15,12,12
1
Cable Kickbacks
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Day 4
Accessory Work
Weight
Core Work
Weight
Deadbugs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Reverse Lunge
4
8-12
1/0
Single Leg Glute Bridge
4
8-12
1/0
Cable Glute Kickbacks
4
8-12
Sissy Squats
3
10-15
1
Dumbbell Leg Curl
3
10-15
1
Cable Leg Abduction
3
15-20
Donkey Calf Raise
3
15-20
1
WEEK 4
Day 1
Main Lifts
Sets
Reps
RIR
Back Squat
3
8
3
Deadlift
3
8
3
Weight
Sets
Reps
RIR
2
8-12
2
Accessory Work
Barbell Hip Thrust
Weight
Volume
Reverse Lunge
2
8-12
2
Single Leg Hyperextensions
2
8-12
2
Sissy Squats
2
10-15
2
Single Leg Curl
2
10-15
2
Donkey Calf Raise
2
8-12
2
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
3
8
3
Barbell Row
3
8
3
Weight
Sets
Reps
RIR
Push Jerk
3
8-12
2
Cable Pullovers
3
8-12
2
Alternating Floor Press
3
8-12
2
Single Arm Cable Row
3
8-12
2
Cambered Bar Curls
3
8-12
Dumbbell Kickbacks
3
8-12
Sets
Reps
3
12
Accessory Work
Core Work
Weight
Weight
Side Bends
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Belt Squat
2
8-12
2
Stiff Legged Deadlift
2
8-12
2
Frog Pump
2
8-12
2
Machine Leg Extension
2
10-15
2
Single Leg Curl
2
10-15
2
Cable Leg Abduction
2
10-15
2
Leg Press Calf Raise
2
15-20
2
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Arnold Press
3
8-12
2
Cable Pullovers
3
8-12
2
Decline Machine Press
2
10-15
2
Braced T-Bar Rows
2
10-15
2
Kneeling Dumbbell Shoulder Press
2
10-15
2
Single Arm Lat Pulldown
2
10-15
2
Machine Curls
3
15
2
Dumbbell Skull Crushers
3
15
Core Work
Weight
Sets
Reps
3
15
Rope Abdominal Crunch
RIR
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Bulgarian Split Squats
3
8-12
2
Single Leg Hyperextensions
3
8-12
2
Cable Glute Kickbacks
3
8-12
2
Machine Leg Extension
2
10-15
2
Single Leg Curl
2
10-15
2
Monster Walks
2
15-20
2
Seated Calf Raise
2
15-20
2
WEEK 5
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
8
2
Back Squat
1
6
2
Back Squat
1
4
2
Back Squat
1
4
2
Deadlift
1
8
2
Deadlift
1
6
2
Deadlift
1
4
2
Deadlift
1
4
2
Weight
Sets
Reps
RIR
Banded Hip Thrust
4
6-10
1
Rear Foot Elevated Split Squat
4
6-10
1
Single Leg Romanian Deadlift
4
8-12
1
Sissy Squats
4
8-12
1
Dumbbell Leg Curl
4
6-10
1
Seated Calf Raise
4
6-10
1
Volume
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
8
2
Bench Press
1
6
2
Bench Press
1
4
2
Bench Press
1
4
2
Barbell Row
1
8
2
Barbell Row
1
6
2
Barbell Row
1
4
2
Barbell Row
1
4
2
Weight
Sets
Reps
RIR
Arnold Press
5
8-12
1
Cable Pullovers
5
8-12
1
Single Arm Machine Chest Press
5
8-12
1
TRX Row (Single Arm)
5
8-12
1
Machine Curls
5
8-12
1
Cambered Bar Skull Crushers
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Russian Twist
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Safety Bar Squat
4
6-10
1/0
Hyperextensions
4
6-10
1/0
Machine Hip Thrust
4
6-10
1/0
Banded Leg Extension
4
8-12
1
Seated Leg Curl
4
8-12
1
Banded Abductions
4
8-12
1
Seated Calf Raise
4
12-15
1
Day 4
Accessory Work
Sets
Reps
RIR
Machine Shoulder Press
5
6-10
2
Pull-Up
5
6-10
2
Incline Machine Press
4
8-12
1
Braced T-Bar Rows
4
8-12
1
Kneeling Dumbbell Shoulder Press
4
8-12
1
Horizontal Lat Pulls
4
8-12
1
Dumbbell Curls
4
15,12,10,8
1
Dumbbell Kickbacks
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Core Work
Weight
Weight
McGill Crunch
Day 5
Accessory Work
Lunges
Weight
Sets
Reps
RIR
4
8-12
2/0
Single Leg Romanian Deadlift
4
8-12
2/0
Glute Machine Kickback
4
8-12
1
Machine Leg Extension
4
10-15
1
Reverse Hyperextensions
4
10-15
1
Banded Clamshell
4
15-20
1
Seated Calf Raise
4
15-20
1
WEEK 6
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
8
1
Back Squat
1
6
1
Back Squat
1
4
1
Back Squat
1
4
1
Deadlift
1
8
1
Deadlift
1
6
1
Deadlift
1
4
1
Deadlift
1
4
1
Weight
Sets
Reps
RIR
Barbell Hip Thrust
4
6-10
1
Rear Foot Elevated Split Squat
4
6-10
1
Single Leg Romanian Deadlift
4
8-12
1
Banded Leg Extension
4
8-12
1
Glute Ham Raise
4
6-10
1
Donkey Calf Raise
4
6-10
1
Sets
Reps
RIR
Volume
Bench Press
1
8
1
Bench Press
1
6
1
Bench Press
1
4
1
Bench Press
1
4
1
Barbell Row
1
8
1
Barbell Row
1
6
1
Barbell Row
1
4
1
Barbell Row
1
4
1
Weight
Sets
Reps
RIR
Barbell Seated Military Press
5
8-12
1
Chin-Up
5
8-12
1
Accessory Work
Volume
Day 2
Main Lifts
Accessory Work
Weight
Alternating Dumbbell Press
5
8-12
1
Single Arm Cable Row
5
8-12
1
Cambered Bar Curls
5
8-12
1
Cambered Bar Skull Crushers
5
8-12
1
Sets
Reps
RIR
4
10
Core Work
Weight
McGill Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Box Squat
4
6-10
1/0
Stiff Legged Deadlift
4
6-10
1/0
Glute Bridge
4
6-10
1/0
Sissy Squats
4
8-12
1
Seated Leg Curl
4
8-12
1
Monster Walks
4
8-12
1
Leg Press Calf Raise
4
12-15
1
Day 4
Accessory Work
Sets
Reps
RIR
Arnold Press
5
6-10
1
Close Grip Lat Pulldowns
5
6-10
1
Floor Press
4
8-12
1
Cable Row
4
8-12
1
Kneeling Dumbbell Shoulder Press
4
8-12
1
Single Arm Lat Pulldown
4
8-12
1
Preacher Dumbbell Curls
4
15,12,10,8
1
Cable Kickbacks
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Core Work
Weight
Weight
Bird Dogs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Lunges
4
8-12
1/0
Single Leg Romanian Deadlift
4
8-12
1/0
Cable Pull Throughs
4
8-12
1
Machine Leg Extension
4
10-15
1
Reverse Hyperextensions
4
10-15
1
Banded Clamshell
4
15-20
1
Standing Calf Raise
4
15-20
1
WEEK 7
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
8
0
Back Squat
1
6
0
Back Squat
1
4
0
Back Squat
1
4
0
Deadlift
1
8
0
Deadlift
1
6
0
Deadlift
1
4
0
Deadlift
1
4
0
Weight
Sets
Reps
RIR
Glute Bridge
4
6-10
1
Reverse Lunge
4
6-10
1
Single Leg Glute Bridge
4
8-12
1
Sissy Squats
4
8-12
1
Dumbbell Leg Curl
4
6-10
1
Donkey Calf Raise
4
6-10
1
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
1
8
0
Bench Press
1
6
0
Bench Press
1
4
0
Bench Press
1
4
0
Barbell Row
1
8
0
Barbell Row
1
6
0
Barbell Row
1
4
0
Barbell Row
1
4
0
Weight
Sets
Reps
RIR
Arnold Press
5
8-12
1
Machine Pulldown
5
8-12
1
Alternating Dumbbell Press
5
8-12
1
TRX Row (Single Arm)
5
8-12
1
Concentration Curls
5
8-12
1
Cambered Bar Skull Crushers
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Mountain Climbers
Weight
Weight
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Box Squat
4
6-10
1/0
Romanian Deadlift
4
6-10
1/0
Frog Pump
4
6-10
1/0
Machine Leg Extension
4
8-12
1
Glute Ham Raise
4
8-12
1
Monster Walks
4
8-12
1
Standing Calf Raise
4
12-15
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Seated Dumbbell Press
5
6-10
1
Pullover Machine
5
6-10
1
Close Grip Bench Press
4
8-12
1
T-Bar Rows
4
8-12
1
Landmine Press
4
8-12
1
Single Arm Pullover
4
8-12
1
Concentration Curls
4
15,12,10,8
1
Over Head Rope Cable Extensions
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Core Work
Weight
McGill Crunch
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Reverse Lunge
4
8-12
1/0
Single Leg Hyperextensions
4
8-12
1/0
Cable Glute Kickbacks
4
8-12
1
Banded Leg Extension
4
10-15
1
Reverse Hyperextensions
4
10-15
1
Monster Walks
4
15-20
1
Donkey Calf Raise
4
15-20
1
WEEK 8
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
3
6
3
Deadlift
3
6
3
Volume
Accessory Work
Weight
Sets
Reps
RIR
Glute Bridge
3
6-10
2
Bulgarian Split Squats
3
6-10
2
Single Leg Hyperextensions
3
8-12
2
Sissy Squats
3
8-12
2
Seated Leg Curl
3
6-10
2
Standing Calf Raise
3
6-10
2
Sets
Reps
RIR
Volume
Bench Press
3
6
3
Barbell Row
3
6
3
Weight
Sets
Reps
RIR
Arnold Press
4
8-12
2
Dumbbell Pullover
4
8-12
2
Alternating Dumbbell Press
4
8-12
2
Single Arm Cable Row
4
8-12
2
Preacher Curls
4
8-12
Rope Pressdowns
4
8-12
Sets
Reps
4
10
Day 2
Main Lifts
Accessory Work
Core Work
Weight
Weight
Bird Dogs
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
3
6-10
2
Romanian Deadlift
3
6-10
2
Machine Hip Thrust
3
6-10
2
Machine Leg Extension
3
8-12
2
Reverse Hyperextensions
3
8-12
2
Monster Walks
3
8-12
2
Leg Press Calf Raise
3
12-15
2
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Machine Shoulder Press
4
6-10
2
Cable Pullovers
4
6-10
2
Close Grip Bench Press
3
8-12
2
Prone Row
3
8-12
2
Kneeling Dumbbell Shoulder Press
3
8-12
2
Single Arm Lat Pulldown
3
8-12
2
Preacher Dumbbell Curls
3
12
Over Head Rope Cable Extensions
3
12
Sets
Reps
4
15
Core Work
Weight
Bird Dogs
2
RIR
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Smith Machine Lunges
3
8-12
2
Single Leg Romanian Deadlift
3
8-12
2
Glute Machine Kickback
3
8-12
2
Sissy Squats
3
10-15
2
Reverse Hyperextensions
3
10-15
2
Cable Leg Abduction
3
15-20
2
Seated Calf Raise
3
15-20
2
WEEK 9
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
7
2
Back Squat
1
5
2
Back Squat
1
3
2
Back Squat
1
3
2
Deadlift
1
7
2
Deadlift
1
5
2
Deadlift
1
3
2
Deadlift
1
3
2
Weight
Sets
Reps
RIR
Frog Pump
5
5-8
1
Single Leg Press
5
5-8
1
Single Leg Glute Bridge
5
6-10
1
Machine Leg Extension
5
6-10
1
Prone Leg Curl
5
5-8
1
Standing Calf Raise
5
5-8
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
7
2
Bench Press
1
5
2
Volume
Bench Press
1
3
2
Bench Press
1
3
2
Barbell Row
1
7
2
Barbell Row
1
5
2
Barbell Row
1
3
2
Barbell Row
1
3
2
Weight
Sets
Reps
RIR
Barbell Standing Military Press
5
8-12
1
Machine Pulldown
5
8-12
1
Alternating Floor Press
5
8-12
1
TRX Row (Single Arm)
5
8-12
1
Dumbbell Curls
4
15,12,10,8
Cable Kickbacks
4
15,12,10,8
Sets
Reps
4
10
Accessory Work
Core Work
Weight
Mountain Climbers
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Box Squat
5
6-10
1/0
Single Leg Hyperextensions
5
6-10
1/0
Banded Hip Thrust
5
6-10
1/0
Banded Leg Extension
5
6-10
1
Seated Leg Curl
5
6-10
1
Machine Abductions
5
6-10
1
Standing Calf Raise
5
8-12
1
Day 4
Accessory Work
Sets
Reps
RIR
Barbell Standing Military Press
5
5-8
2
Pullover Machine
5
5-8
2
Flat Machine Press
5
6-10
1
Cable Row
5
6-10
1
Kneeling Dumbbell Shoulder Press
5
8-12
1
Horizontal Lat Pulls
5
8-12
1
Cambered Bar Curls
5
5-8
1
Machine Tricep Pressdowns
5
5-8
1
Sets
Reps
RIR
4
15
Core Work
Side Bends
Weight
Weight
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Single Leg Press
5
6-10
2/0
Single Leg Glute Bridge
5
6-10
2/0
Cable Pull Throughs
5
6-10
2
Machine Leg Extension
5
8-12
1
Glute Ham Raise
5
10-15
1
Monster Walks
5
12-15
1
Standing Calf Raise
5
12-15
1
WEEK 10
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
7
1
Back Squat
1
5
1
Back Squat
1
3
1
Back Squat
1
3
1
Deadlift
1
7
1
Deadlift
1
5
1
Deadlift
1
3
1
Deadlift
1
3
1
Weight
Sets
Reps
RIR
Banded Hip Thrust
5
5-8
1
Lunges
5
5-8
1
Single Leg Glute Bridge
5
6-10
1
Machine Leg Extension
5
6-10
1
Dumbbell Leg Curl
5
5-8
1
Seated Calf Raise
5
5-8
1
Sets
Reps
RIR
Bench Press
1
7
1
Bench Press
1
5
1
Bench Press
1
3
1
Bench Press
1
3
1
Barbell Row
1
7
1
Barbell Row
1
5
1
Barbell Row
1
3
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Volume
Barbell Row
1
3
1
Weight
Sets
Reps
RIR
Push Press
5
8-12
1
Pull-Up
5
8-12
1
Single Arm Machine Chest Press
5
8-12
1
Landmine Row
5
8-12
1
Machine Preacher Curls
4
15,12,10,8
Cambered Bar Skull Crushers
4
15,12,10,8
Sets
Reps
4
10
Accessory Work
Core Work
Weight
Bird Dogs
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
5
6-10
1/0
Single Leg Glute Bridge
5
6-10
1/0
Barbell Hip Thrust
5
6-10
1/0
Banded Leg Extension
5
6-10
1
Reverse Hyperextensions
5
6-10
1
Cable Leg Abduction
5
6-10
1
Standing Calf Raise
5
8-12
1
Day 4
Accessory Work
Sets
Reps
RIR
Smith Machine Shoulder Press
5
5-8
1
Pull-Up
5
5-8
1
Decline Dumbbell Press
5
6-10
1
Prone Row
5
6-10
1
Alternating Dumbbell Shoulder Press
5
8-12
1
Horizontal Lat Pulls
5
8-12
1
Concentration Curls
5
5-8
1
Rope Pressdowns
5
5-8
1
Sets
Reps
RIR
4
15
Core Work
Weight
Weight
Pallof Press
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Bulgarian Split Squats
5
6-10
1/0
Single Leg Hyperextensions
5
6-10
1/0
Glute Machine Kickback
5
6-10
1
Banded Leg Extension
5
8-12
1
Seated Leg Curl
5
10-15
1
Banded Clamshell
5
12-15
1
Leg Press Calf Raise
5
12-15
1
WEEK 11
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
7
0
Back Squat
1
5
0
Back Squat
1
3
0
Back Squat
1
3
0
Deadlift
1
7
0
Deadlift
1
5
0
Deadlift
1
3
0
Deadlift
1
3
0
Weight
Sets
Reps
RIR
Frog Pump
5
5-8
1
Bulgarian Split Squats
5
5-8
1
Single Leg Glute Bridge
5
6-10
1
Machine Leg Extension
5
6-10
1
Prone Leg Curl
5
5-8
1
Seated Calf Raise
5
5-8
1
Sets
Reps
RIR
Bench Press
1
7
0
Bench Press
1
5
0
Bench Press
1
3
0
Bench Press
1
3
0
Barbell Row
1
7
0
Barbell Row
1
5
0
Barbell Row
1
3
0
Barbell Row
1
3
0
Weight
Sets
Reps
RIR
Push Jerk
5
8-12
1
Dumbbell Pullover
5
8-12
1
Alternating Dumbbell Press
5
8-12
1
Single Arm Cable Row
5
8-12
1
Machine Preacher Curls
4
15,12,10,8
Accessory Work
Volume
Day 2
Main Lifts
Accessory Work
Weight
Volume
Dumbbell Skull Crushers
Core Work
Weight
4
15,12,10,8
Sets
Reps
4
10
Deadbugs
RIR
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Front Squat
5
6-10
1/0
Single Leg Glute Bridge
5
6-10
1/0
Banded Hip Thrust
5
6-10
1/0
Sissy Squats
5
6-10
1
Prone Leg Curl
5
6-10
1
Monster Walks
5
6-10
1
Donkey Calf Raise
5
8-12
1
Day 4
Accessory Work
Sets
Reps
RIR
Seated Dumbbell Press
5
5-8
1
Chin-Up
5
5-8
1
Incline Dumbbell Press
5
6-10
1
Dumbbell Prone Row
5
6-10
1
Alternating Dumbbell Shoulder Press
5
8-12
1
Horizontal Lat Pulls
5
8-12
1
Cambered Bar Curls
5
5-8
1
Over Head Rope Cable Extensions
5
5-8
1
Sets
Reps
RIR
4
15
Core Work
Weight
Weight
Deadbugs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Pistol Squats
5
6-10
1/0
Single Leg Romanian Deadlift
5
6-10
1/0
Glute Machine Kickback
5
6-10
1
Banded Leg Extension
5
8-12
1
Dumbbell Leg Curl
5
10-15
1
Banded Abductions
5
12-15
Seated Calf Raise
5
12-15
1
WEEK 12
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
3
5
3
Deadlift
3
5
3
Weight
Sets
Reps
RIR
Glute Bridge
3
5-8
2
Reverse Lunge
3
5-8
2
Single Leg Glute Bridge
3
6-10
2
Banded Leg Extension
3
6-10
2
Dumbbell Leg Curl
3
5-8
2
Seated Calf Raise
3
5-8
2
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
3
5
3
Barbell Row
3
5
3
Weight
Sets
Reps
RIR
Machine Shoulder Press
3
8-12
2
Close Grip Lat Pulldowns
3
8-12
2
Single Arm Machine Chest Press
3
8-12
2
Single Arm Cable Row
3
8-12
2
Dumbbell Curls
2
10
2
Single Arm Cable Pressdowns
2
10
2
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
Deadbugs
Volume
Day 3
Accessory Work
Sets
Reps
RIR
Front Squat
3
6-10
2
Single Leg Glute Bridge
3
6-10
2
Machine Hip Thrust
3
6-10
2
Machine Leg Extension
3
6-10
2
Single Leg Curl
3
6-10
2
Banded Lateral Walk
3
6-10
2
Seated Calf Raise
3
8-12
2
Day 4
Weight
Accessory Work
Sets
Reps
RIR
Barbell Standing Military Press
3
5-8
2
Machine Pulldown
3
5-8
2
Decline Machine Press
3
6-10
2
Dumbbell Prone Row
3
6-10
2
Landmine Press
3
8-12
2
Horizontal Lat Pulls
3
8-12
2
Concentration Curls
3
5-8
2
Cambered Bar Skull Crushers
3
5-8
Sets
Reps
4
15
Core Work
Weight
Weight
McGill Crunch
RIR
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Lunges
3
6-10
2
Single Leg Romanian Deadlift
3
6-10
2
Cable Glute Kickbacks
3
6-10
2
Sissy Squats
3
8-12
2
Seated Leg Curl
3
10-15
2
Banded Abductions
3
12-15
2
Standing Calf Raise
3
12-15
2
WEEK 13
Day 1
Instructions for Rep Testing:
You will go through your typical warm up for each main lift and then test your strength for a
one rep max. Use your previous workouts to give you an idea of a number you would like to
shoot for on each lift. As always do not use a weight you can't handle and make sure you
exercise caution and use a qualified and capable spotter at all times.
Rep Testing
Weight
Sets
Reps
Back Squat
1
1
Bench Press
1
1
Deadlift
1
1
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
This program is intellectual property of BioLayne LLC.
Any reposting of this program without express consent of BioLayne LLC is strictly prohibited. This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise. BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.
