Biolayne advanced bodybuilding upper focus
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Advanced bb upper
Started: 08/01/2019
Eduardo Berticelli
Advanced Bodybuilding Hypertrophy - Upper Body Focus
1-Rep Maxes
Week 1
Week 13
Bench Press
100
-
Pendlay Row
100
-
Back Squat
100
-
Deadlift
100
-
WEEK 1
Day 1
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
Pendlay Row
1
10
2
Pendlay Row
1
8
2
Pendlay Row
1
6
2
Pendlay Row
1
6
2
Weight
Sets
Reps
RIR
Supinated Grip Pull-Up
3
8-12
1
Arnold Press
3
8-12
1
Landmine Row
3
10-15
1
Flat Dumbbell Press
3
10-15
1
V-Bar Cable Pressdowns
3
8-12
1
Preacher Curls
3
8-12
1
Volume
Accessory Work
Volume
Day 2
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
Accessory Work
Sets
Reps
RIR
Banded Hip Thrust
4
8-12
1
Machine Leg Extension
4
8-12
1
Glute Ham Raise
4
8-12
1
Standing Calf Raise
4
8-12
1
Sets
Reps
RIR
3
12
Core Work
Weight
Weight
Pallof Press
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Decline Machine Press
3
8-12
1/0
Machine Pulldown
3
8-12
1/0
Dumbbell Prone Row
3
8-12
1/0
Decline Dumbbell Press
3
10-15
1
Dumbbell Row
3
10-15
1
Alternating Lat Pulldown
3
10-15
1
Decline Dumbbell Fly
3
15-20
1
Day 4
Accessory Work
Sets
Reps
RIR
Belt Squat
4
8-12
2
Deadlift from Boxes
4
8-12
2
Belt Squat
3
10-15
1
Stiff Legged Deadlift
3
10-15
1
Banded Leg Extension
3
10-15
1
Prone Leg Curl
3
10-15
1
Leg Press Calf Raise
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Weight
Russian Twist
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Push Press
4
8-12
2/0
Concentration Curls
4
8-12
2
Rope Pressdowns
4
8-12
2
Machine Shoulder Press
3
10-15
1
Dumbbell Curls
3
10-15
1
Machine Tricep Pressdowns
3
10-15
1
Lateral Raises
3
15-20
1
WEEK 2
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
10
1
Bench Press
1
8
1
Bench Press
1
6
1
Bench Press
1
6
1
Pendlay Row
1
10
1
Pendlay Row
1
8
1
Pendlay Row
1
6
1
Pendlay Row
1
6
1
Weight
Sets
Reps
RIR
Supinated Grip Pull-Up
3
8-12
1
Smith Machine Shoulder Press
3
8-12
1
Landmine Row
3
10-15
1
Floor Press
3
10-15
1
Cable Kickbacks
3
8-12
1
Preacher Curls
3
8-12
1
Accessory Work
Volume
Day 2
Main Lifts
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
4
8-12
1
Sissy Squats
4
8-12
1
Prone Leg Curl
4
8-12
1
Leg Press Calf Raise
4
8-12
1
Sets
Reps
RIR
3
12
Accessory Work
Core Work
Weight
Weight
Mountain Climbers
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Incline Dumbbell Press
3
8-12
1/0
Neutral Grip Pull-Up
3
8-12
1/0
Machine Row
3
8-12
1/0
Incline Dumbbell Press
3
10-15
1
TRX Row (Single Arm)
3
10-15
1
Single Arm Lat Pulldown
3
10-15
1
Pec Deck Machine
3
15-20
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Safety Bar Squat
4
8-12
1
Rack Deadlift
4
8-12
1
Box Squat
3
10-15
1
Dumbbell Romanian Deadlift
3
10-15
1
Sissy Squats
3
10-15
1
Dumbbell Leg Curl
3
10-15
1
Standing Calf Raise
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Side Bends
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Seated Dumbbell Press
4
8-12
1/0
Dumbbell Curls
4
8-12
1
Dumbbell Kickbacks
4
8-12
1
Barbell Standing Military Press
3
10-15
1
Preacher Dumbbell Curls
3
10-15
1
Cable Kickbacks
3
10-15
1
Cable Lateral Raises
3
15-20
1
WEEK 3
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
10
0
Bench Press
1
8
0
Bench Press
1
6
0
Bench Press
1
6
0
Pendlay Row
1
10
0
Volume
Pendlay Row
1
8
0
Pendlay Row
1
6
0
Pendlay Row
1
6
0
Weight
Sets
Reps
RIR
Dumbbell Pullover
3
8-12
1
Seated Dumbbell Press
3
8-12
1
Landmine Row
3
10-15
1
Decline Dumbbell Press
3
10-15
1
Rope Pressdowns
3
8-12
1
Concentration Curls
3
8-12
1
Accessory Work
Day 2
Main Lifts
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
Glute Bridge
4
8-12
1
Banded Leg Extension
4
8-12
1
Seated Leg Curl
4
8-12
1
Leg Press Calf Raise
4
8-12
1
Sets
Reps
RIR
3
12
Accessory Work
Core Work
Weight
Weight
Mountain Climbers
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Decline Dumbbell Press
3
8-12
1/0
Dumbbell Pullover
3
8-12
1/0
Cable Row
3
8-12
1/0
Incline Dumbbell Press
3
10-15
1
Landmine Row
3
10-15
1
Alternating Lat Pulldown
3
10-15
1
Flat Cable Fly
3
15-20
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Hack Squat
4
8-12
1
Rack Deadlift
4
8-12
1
Belt Squat
3
10-15
1
Romanian Deadlift
3
10-15
1
Machine Leg Extension
3
10-15
1
Single Leg Curl
3
10-15
1
Leg Press Calf Raise
4
20,15,12,12
1
Sets
Reps
RIR
3
15
Core Work
Weight
Russian Twist
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Barbell Seated Military Press
4
8-12
1/0
Machine Preacher Curls
4
8-12
1
Over Head Rope Cable Extensions
4
8-12
1
Barbell Standing Military Press
3
10-15
1
Preacher Dumbbell Curls
3
10-15
1
V-Bar Cable Pressdowns
3
10-15
1
Bent Over Dumbbell Laterals
3
15-20
1
WEEK 4
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
8
3
Pendlay Row
3
8
3
Weight
Sets
Reps
RIR
Close Grip Lat Pulldowns
2
8-12
2
Barbell Seated Military Press
2
8-12
2
TRX Row (Single Arm)
2
10-15
2
Flat Dumbbell Press
2
10-15
2
Single Arm Cable Pressdowns
2
8-12
2
Preacher Curls
2
8-12
2
Accessory Work
Volume
Day 2
Main Lifts
Back Squat
Weight
Sets
Reps
RIR
3
8
3
Volume
Deadlift
3
8
3
Weight
Sets
Reps
RIR
Banded Hip Thrust
3
8-12
2
Banded Leg Extension
3
8-12
2
Prone Leg Curl
3
8-12
2
Leg Press Calf Raise
3
8-12
2
Sets
Reps
RIR
3
12
Accessory Work
Core Work
Weight
Rope Abdominal Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Floor Press
2
8-12
2
Close Grip Lat Pulldowns
2
8-12
2
Barbell Row
2
8-12
2
Incline Dumbbell Press
2
10-15
2
Single Arm Cable Row
2
10-15
2
Single Arm Lat Pulldown
2
10-15
2
Flat Cable Fly
2
15-20
2
Sets
Reps
RIR
Hack Squat
3
8-12
2
Hyperextensions
3
8-12
2
Machine Squat
2
10-15
2
Rack Deadlift
2
10-15
2
Sissy Squats
2
10-15
2
Reverse Hyperextensions
2
10-15
2
Seated Calf Raise
3
15
2
Sets
Reps
RIR
3
15
Day 4
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Barbell Standing Military Press
3
8-12
2
Preacher Dumbbell Curls
3
8-12
2
Dumbbell Skull Crushers
3
8-12
2
Barbell Seated Military Press
2
10-15
2
Cambered Bar Curls
2
10-15
2
Over Head Rope Cable Extensions
2
10-15
2
Front Lateral Raises
2
15-20
2
WEEK 5
Day 1
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
Pendlay Row
1
8
2
Pendlay Row
1
6
2
Pendlay Row
1
4
2
Pendlay Row
1
4
2
Weight
Sets
Reps
RIR
Supinated Grip Pull-Up
4
6-10
1
Barbell Seated Military Press
4
6-10
1
Dumbbell Row
4
8-12
1
Floor Press
4
8-12
1
Dumbbell Kickbacks
4
6-10
1
Machine Curls
4
6-10
1
Accessory Work
Volume
Day 2
Main Lifts
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
5
8-12
1
Sissy Squats
5
8-12
1
Glute Ham Raise
5
8-12
1
Standing Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Bird Dogs
Weight
Weight
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Decline Dumbbell Press
4
6-10
1/0
Pull-Up
4
6-10
1/0
Machine Row
4
6-10
1/0
Incline Dumbbell Press
4
8-12
1
Dumbbell Row
4
8-12
1
Alternating Lat Pulldown
4
8-12
1
Decline Dumbbell Fly
4
12-15
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Machine Squat
5
6-10
2
Romanian Deadlift
5
6-10
2
Machine Squat
4
8-12
1
Rack Deadlift
4
8-12
1
Machine Leg Extension
4
8-12
1
Glute Ham Raise
4
8-12
1
Seated Calf Raise
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Core Work
Weight
Leg Raises
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Push Press
4
8-12
2/0
Preacher Dumbbell Curls
4
8-12
2
Dumbbell Skull Crushers
4
8-12
2
Barbell Standing Military Press
4
10-15
1
Dumbbell Curls
4
10-15
1
Cambered Bar Skull Crushers
4
10-15
1
Front Lateral Raises
4
15-20
1
WEEK 6
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
8
1
Bench Press
1
6
1
Volume
Bench Press
1
4
1
Bench Press
1
4
1
Pendlay Row
1
8
1
Pendlay Row
1
6
1
Pendlay Row
1
4
1
Pendlay Row
1
4
1
Weight
Sets
Reps
RIR
Neutral Grip Pull-Up
4
6-10
1
Smith Machine Shoulder Press
4
6-10
1
Single Arm Cable Row
4
8-12
1
Decline Barbell Press
4
8-12
1
Cable Kickbacks
4
6-10
1
Machine Curls
4
6-10
1
Accessory Work
Day 2
Main Lifts
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
5
8-12
1
Sissy Squats
5
8-12
1
Reverse Hyperextensions
5
8-12
1
Seated Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Decline Barbell Press
4
6-10
1/0
Machine Pulldown
4
6-10
1/0
Dumbbell Prone Row
4
6-10
1/0
Decline Machine Press
4
8-12
1
Single Arm Cable Row
4
8-12
1
Horizontal Lat Pulls
4
8-12
1
Pec Deck Machine
4
12-15
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
5
6-10
1
Stiff Legged Deadlift
5
6-10
1
Front Squat
4
8-12
1
Stiff Legged Deadlift
4
8-12
1
Machine Leg Extension
4
8-12
1
Reverse Hyperextensions
4
8-12
1
Leg Press Calf Raise
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Core Work
Weight
McGill Crunch
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Smith Machine Shoulder Press
4
8-12
1/0
Machine Preacher Curls
4
8-12
1
Rope Pressdowns
4
8-12
1
Barbell Seated Military Press
4
10-15
1
Cambered Bar Curls
4
10-15
1
Dumbbell Kickbacks
4
10-15
1
Bent Over Dumbbell Laterals
4
15-20
1
WEEK 7
Day 1
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
Pendlay Row
1
8
0
Pendlay Row
1
6
0
Pendlay Row
1
4
0
Pendlay Row
1
4
0
Weight
Sets
Reps
RIR
Supinated Grip Pull-Up
4
6-10
1
Machine Shoulder Press
4
6-10
1
Dumbbell Row
4
8-12
1
Accessory Work
Weight
Volume
Decline Machine Press
4
8-12
1
Rope Pressdowns
4
6-10
1
Preacher Dumbbell Curls
4
6-10
1
Volume
Day 2
Main Lifts
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
Machine Hip Thrust
5
8-12
1
Banded Leg Extension
5
8-12
1
Glute Ham Raise
5
8-12
1
Standing Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
Rope Abdominal Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Incline Barbell Press
4
6-10
1/0
Close Grip Lat Pulldowns
4
6-10
1/0
Cable Row
4
6-10
1/0
Close Grip Bench Press
4
8-12
1
Dumbbell Row
4
8-12
1
Single Arm Pullover
4
8-12
1
Incline Dumbbell Fly
4
12-15
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Hack Squat
5
6-10
1
Rack Deadlift
5
6-10
1
Box Squat
4
8-12
1
Deadlift from Boxes
4
8-12
1
Sissy Squats
4
8-12
1
Reverse Hyperextensions
4
8-12
1
Donkey Calf Raise
Core Work
Weight
Pallof Press
4
15,12,10,8
1
Sets
Reps
RIR
4
15
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Barbell Seated Military Press
4
8-12
1/0
Dumbbell Curls
4
8-12
1
Rope Pressdowns
4
8-12
1
Push Jerk
4
10-15
1
Dumbbell Curls
4
10-15
1
Over Head Rope Cable Extensions
4
10-15
1
Upright Rows
4
15-20
1
WEEK 8
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
6
3
Pendlay Row
3
6
3
Weight
Sets
Reps
RIR
Neutral Grip Pull-Up
3
6-10
2
Smith Machine Shoulder Press
3
6-10
2
Single Arm Cable Row
3
8-12
2
Flat Dumbbell Press
3
8-12
2
Rope Pressdowns
3
6-10
2
Preacher Dumbbell Curls
3
6-10
2
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Back Squat
3
6
3
Deadlift
3
6
3
Weight
Sets
Reps
RIR
Glute Bridge
4
8-12
2
Sissy Squats
4
8-12
2
Seated Leg Curl
4
8-12
2
Seated Calf Raise
4
8-12
2
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Side Bends
Weight
Weight
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Incline Machine Press
3
6-10
2
Neutral Grip Pull-Up
3
6-10
2
Barbell Row
3
6-10
2
Incline Barbell Press
3
8-12
2
Landmine Row
3
8-12
2
Single Arm Lat Pulldown
3
8-12
2
Flat Cable Fly
3
12-15
2
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
4
6-10
2
Stiff Legged Deadlift
4
6-10
2
Front Squat
3
8-12
2
Trap Bar Deadlift
3
8-12
2
Sissy Squats
3
8-12
2
Single Leg Curl
3
8-12
2
Donkey Calf Raise
3
12
2
Sets
Reps
RIR
4
15
Core Work
Weight
Deadbugs
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Push Press
3
8-12
2
Machine Preacher Curls
3
8-12
2
Over Head Rope Cable Extensions
3
8-12
2
Barbell Standing Military Press
3
10-15
2
Machine Preacher Curls
3
10-15
2
Cambered Bar Skull Crushers
3
10-15
2
Cable Lateral Raises
3
15-20
2
WEEK 9
Day 1
Main Lifts
Bench Press
Weight
Sets
Reps
RIR
1
7
2
Volume
Bench Press
1
5
2
Bench Press
1
3
2
Bench Press
1
3
2
Pendlay Row
1
7
2
Pendlay Row
1
5
2
Pendlay Row
1
3
2
Pendlay Row
1
3
2
Weight
Sets
Reps
RIR
Dumbbell Pullover
5
5-8
1
Push Jerk
5
5-8
1
TRX Row (Single Arm)
5
6-10
1
Decline Machine Press
5
6-10
1
Dumbbell Skull Crushers
5
5-8
1
Machine Preacher Curls
5
5-8
1
Volume
Accessory Work
Day 2
Main Lifts
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
Banded Hip Thrust
5
8-12
1
Sissy Squats
5
8-12
1
Reverse Hyperextensions
5
8-12
1
Donkey Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
McGill Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Floor Press
5
6-10
1/0
Pullover Machine
5
6-10
1/0
Pendlay Row
5
6-10
1/0
Decline Machine Press
5
6-10
1
Dumbbell Row
5
6-10
1
Alternating Lat Pulldown
5
6-10
1
Decline Cable Fly
5
8-12
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Goblet Squat
5
5-8
2
Deadlift from Boxes
5
5-8
2
Safety Bar Squat
5
6-10
1
Hyperextensions
5
6-10
1
Banded Leg Extension
5
8-12
1
Dumbbell Leg Curl
5
8-12
1
Donkey Calf Raise
5
12,10,8,6
1
Sets
Reps
RIR
4
15
Core Work
Weight
Russian Twist
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Push Press
5
6-10
2/0
Dumbbell Curls
5
6-10
2
Machine Tricep Pressdowns
5
6-10
2
Seated Dumbbell Press
5
8-12
1
Machine Preacher Curls
5
10-15
1
Single Arm Cable Pressdowns
5
10-15
1
Front Lateral Raises
5
12-15
1
WEEK 10
Day 1
Main Lifts
Sets
Reps
RIR
Bench Press
1
7
1
Bench Press
1
5
1
Bench Press
1
3
1
Bench Press
1
3
1
Pendlay Row
1
7
1
Pendlay Row
1
5
1
Pendlay Row
1
3
1
Pendlay Row
1
3
1
Weight
Sets
Reps
RIR
Neutral Grip Pull-Up
5
5-8
1
Barbell Seated Military Press
5
5-8
1
Accessory Work
Weight
Volume
Single Arm Cable Row
5
6-10
1
Decline Dumbbell Press
5
6-10
1
Cambered Bar Skull Crushers
5
5-8
1
Machine Preacher Curls
5
5-8
1
Day 2
Main Lifts
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
Glute Bridge
5
8-12
1
Banded Leg Extension
5
8-12
1
Dumbbell Leg Curl
5
8-12
1
Leg Press Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
Side Bends
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Incline Barbell Press
5
6-10
1/0
Pullover Machine
5
6-10
1/0
Barbell Row
5
6-10
1/0
Incline Dumbbell Press
5
6-10
1
TRX Row (Single Arm)
5
6-10
1
Horizontal Lat Pulls
5
6-10
1
Pec Deck Machine
5
8-12
1
Day 4
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
5
5-8
1
Stiff Legged Deadlift
5
5-8
1
Belt Squat
5
6-10
1
Stiff Legged Deadlift
5
6-10
1
Sissy Squats
5
8-12
1
Single Leg Curl
5
8-12
1
Leg Press Calf Raise
5
12,10,8,6
1
Sets
Reps
RIR
4
15
Core Work
Weight
Leg Raises
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Barbell Standing Military Press
5
6-10
1/0
Cambered Bar Curls
5
6-10
1
V-Bar Cable Pressdowns
5
6-10
1
Barbell Seated Military Press
5
8-12
1
Machine Curls
5
10-15
1
Machine Tricep Pressdowns
5
10-15
1
Front Lateral Raises
5
12-15
1
WEEK 11
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
1
7
0
Bench Press
1
5
0
Bench Press
1
3
0
Bench Press
1
3
0
Pendlay Row
1
7
0
Pendlay Row
1
5
0
Pendlay Row
1
3
0
Pendlay Row
1
3
0
Weight
Sets
Reps
RIR
Close Grip Lat Pulldowns
5
5-8
1
Seated Dumbbell Press
5
5-8
1
Single Arm Cable Row
5
6-10
1
Incline Dumbbell Press
5
6-10
1
Over Head Rope Cable Extensions
5
5-8
1
Preacher Curls
5
5-8
1
Accessory Work
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
1
7
0
Back Squat
1
5
0
Volume
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
Machine Hip Thrust
5
8-12
1
Banded Leg Extension
5
8-12
1
Seated Leg Curl
5
8-12
1
Seated Calf Raise
5
8-12
1
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Rope Abdominal Crunch
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Incline Barbell Press
5
6-10
1/0
Pull-Up
5
6-10
1/0
Machine Row
5
6-10
1/0
Decline Machine Press
5
6-10
1
Single Arm Cable Row
5
6-10
1
Alternating Lat Pulldown
5
6-10
1
Decline Cable Fly
5
8-12
1
Day 4
Accessory Work
Sets
Reps
RIR
Hack Squat
5
5-8
1
Trap Bar Deadlift
5
5-8
1
Belt Squat
5
6-10
1
Rack Deadlift
5
6-10
1
Banded Leg Extension
5
8-12
1
Prone Leg Curl
5
8-12
1
Standing Calf Raise
5
12,10,8,6
1
Sets
Reps
RIR
4
15
Core Work
Weight
Weight
McGill Crunch
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Barbell Standing Military Press
5
6-10
1/0
Cambered Bar Curls
5
6-10
1
Single Arm Cable Pressdowns
5
6-10
1
Seated Dumbbell Press
5
8-12
1
Dumbbell Curls
5
10-15
1
Cable Kickbacks
5
10-15
1
Machine Laterals
5
12-15
1
WEEK 12
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
5
3
Pendlay Row
3
5
3
Weight
Sets
Reps
RIR
Wide Grip Lat Pulldowns
3
5-8
2
Seated Dumbbell Press
3
5-8
2
Dumbbell Row
3
6-10
2
Incline Barbell Press
3
6-10
2
Single Arm Cable Pressdowns
3
5-8
2
Concentration Curls
3
5-8
2
Accessory Work
Volume
Day 2
Main Lifts
Sets
Reps
RIR
Back Squat
3
5
3
Deadlift
3
5
3
Weight
Sets
Reps
RIR
Frog Pump
3
8-12
2
Machine Leg Extension
3
8-12
2
Single Leg Curl
3
8-12
2
Donkey Calf Raise
3
8-12
2
Sets
Reps
RIR
4
10
Accessory Work
Core Work
Weight
Weight
Deadbugs
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Flat Dumbbell Press
3
6-10
2
Neutral Grip Pull-Up
3
6-10
2
Pendlay Row
3
6-10
2
Floor Press
3
6-10
2
Single Arm Cable Row
3
6-10
2
Horizontal Lat Pulls
3
6-10
2
Incline Cable Fly
3
8-12
2
Sets
Reps
RIR
Leg Press
3
5-8
2
Stiff Legged Deadlift
3
5-8
2
Machine Squat
3
6-10
2
Deadlift from Boxes
3
6-10
2
Machine Leg Extension
3
8-12
2
Glute Ham Raise
3
8-12
2
Leg Press Calf Raise
3
10
2
Sets
Reps
RIR
4
15
Day 4
Accessory Work
Core Work
Weight
Weight
Pallof Press
Day 5
Accessory Work
Weight
Sets
Reps
RIR
Smith Machine Shoulder Press
3
6-10
2
Dumbbell Curls
3
6-10
2
V-Bar Cable Pressdowns
3
6-10
2
Smith Machine Shoulder Press
3
8-12
2
Preacher Dumbbell Curls
3
10-15
2
V-Bar Cable Pressdowns
3
10-15
2
Reverse Pec Deck Real Laterals
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.
