Biolayne bodybuilding advanced
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bb advanced
Started: 08/01/2019
Eduardo Berticelli
Bodybuilder Advanced
1-Rep Maxes
Week 1
Week 4
Week 8
Back Squat
100
-
-
Bench Press
100
-
-
Deadlift
100
-
-
WEEK 1
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
2
12
1560
Bench Press
65
65
2
12
1560
Deadlift
65
65
2
11
1430
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Flat Dumbbell Press +
3
6-8
1
Flat Dumbbell Fly +
3
8-10
2
Pull-Up +
3
6-8
2
Machine Row +
2
6-8
2
Barbell Standing Military Press +
3
5-7
1
Cambered Bar Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
3
10
2100
Bench Press
70
70
3
10
2100
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Lower Hypertrophy 1
Machine Leg Extension
2
8-10
2
Seated Leg Curl +
2
8-10
2
Donkey Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Standing Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift
75
75
2
7
1050
Bench Press
75
75
3
8
1800
Weight
Sets
Reps
RIR
Flat Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Arnold Press +
3
12-15
2
Upright Rows +
3
12-15
2
Dumbbell Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Hammer Curls +
Upper Hypertrophy 2
Weight
Machine Tricep Pressdowns +
Blood Flow Restriction
Weight
Rope Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
3
8
1800
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Lower Hypertrophy 2
Weight
Weight
Donkey Calf Raise +
Blood Flow Restriction
Seated Calf Raise +
Weight
WEEK 2
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
3
12
2340
Bench Press
65
65
3
12
2340
Deadlift
65
65
2
11
1430
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Incline Barbell Press +
3
6-8
1
Flat Cable Fly +
3
8-10
2
Close Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Dumbbell Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Machine Curls +
Upper Hypertrophy 1
Weight
Dumbbell Skull Crushers +
Blood Flow Restriction
Weight
Rope Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
3
10
2100
Bench Press
70
70
3
10
2100
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Single Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
75
3
7
1575
Bench Press +
75
75
4
8
2400
Weight
Sets
Reps
RIR
Incline Barbell Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Cable Pullovers +
4
12-15
2
Cable Row +
4
12-15
2
Barbell Seated Military Press +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Preacher Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Machine Curls +
Upper Hypertrophy 2
Weight
Over Head Rope Cable Extensions +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
75
4
8
2400
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Donkey Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 3
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
3
12
2340
Bench Press
65
65
3
12
2340
Deadlift
65
65
3
11
2145
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Decline Barbell Press +
3
6-8
1
Incline Dumbbell Fly +
3
8-10
2
Pull-Up +
3
6-8
2
Machine Row +
2
6-8
2
Barbell Standing Military Press +
3
5-7
1
Cambered Bar Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
4
10
2800
Bench Press
70
70
4
10
2800
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Single Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
75
75
4
7
2100
Bench Press +
75
75
5
8
3000
Weight
Sets
Reps
RIR
Flat Dumbbell Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Machine Shoulder Press +
3
12-15
2
Upright Rows +
3
12-15
2
Dumbbell Curls +
4
12-15
1
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Machine Preacher Curls +
Upper Hypertrophy 2
Weight
Dumbbell Skull Crushers +
Blood Flow Restriction
Weight
Rope Pressdowns +
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
75
75
5
8
3000
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Leg Press Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 4
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
4
7
2100
Bench Press
75
75
4
7
2100
Deadlift
70
70
2
7
980
Day 2
Lower Hypertrophy 1
Sets
Reps
RIR
Leg Press +
4
8-10
1
Reverse Hyperextensions +
3
8-10
2
Lunges
2
8-10
2
Single Leg Curl +
2
8-10
2
Standing Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Seated Calf Raise +
Weight
Weight
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Flat Machine Press +
3
6-8
1
Incline Dumbbell Fly +
3
8-10
2
Pull-Up +
3
6-8
2
Machine Row +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Concentration Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Rope Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
65
65
3
7
1365
Bench Press
65
65
3
7
1365
Deadlift
70
70
2
6
840
Day 6
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form. Then
enter this weight and the number of reps you completed into the one rep max calculator below. You will
use those new maxes for the next training block.
Rep Testing
Weight
Back Squat
83
Bench Press
83
Deadlift
83
WEEK 5
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
2
10
1400
Bench Press
70
70
2
10
1400
Deadlift
70
70
2
9
1260
Reps
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Incline Barbell Press +
3
6-8
1
Flat Dumbbell Fly +
3
8-10
2
Wide Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Arnold Press +
3
5-7
1
Cambered Bar Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
3
8
1800
Bench Press
75
75
3
8
1800
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Lunges
2
8-10
2
Seated Leg Curl +
2
8-10
2
Donkey Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift
80
80
3
5
1200
Bench Press
80
80
4
6
1920
Weight
Sets
Reps
RIR
Incline Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Machine Shoulder Press +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Dumbbell Curls +
4
12-15
1
Cluster
Sets
% of 1RM
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Hammer Curls +
Upper Hypertrophy 2
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Weight
Over Head Rope Cable Extensions +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
4
6
1920
Weight
Sets
Reps
RIR
Hack Squat +
4
12-15
2
Leg Press +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Leg Press Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 6
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
3
10
2100
Bench Press
70
70
3
10
2100
Deadlift
70
70
3
9
1890
Day 2
Upper Hypertrophy 1
Sets
Reps
RIR
Incline Dumbbell Press +
3
6-8
1
Flat Dumbbell Fly +
3
8-10
2
Close Grip Lat Pulldowns +
3
6-8
2
T-Bar Rows +
2
6-8
2
Barbell Standing Military Press +
3
5-7
1
Preacher Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Cross Body Hammer Curls +
Weight
Weight
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Rope Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
4
8
2400
Bench Press
75
75
4
8
2400
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Seated Leg Curl +
2
8-10
2
Seated Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Standing Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
80
80
4
5
1600
Bench Press +
80
80
5
6
2400
Weight
Sets
Reps
RIR
Decline Barbell Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Braced T-Bar Rows +
4
12-15
2
Seated Dumbbell Press +
3
12-15
2
Upright Rows +
3
12-15
2
Cambered Bar Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 2
Weight
Over Head Rope Cable Extensions +
Blood Flow Restriction
Weight
Rope Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
80
80
5
6
2400
Lower Hypertrophy 2
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Donkey Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 7
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
4
10
2800
Bench Press
70
70
4
10
2800
Deadlift
70
70
4
9
2520
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Decline Barbell Press +
3
6-8
1
Incline Cable Fly +
3
8-10
2
Pull-Up +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Machine Shoulder Press +
3
5-7
1
Machine Preacher Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Dumbbell Curls +
Upper Hypertrophy 1
Weight
Dumbbell Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
5
8
3000
Bench Press
75
75
5
8
3000
Lower Hypertrophy 1
Weight
Sets
Reps
RIR
Hack Squat +
4
8-10
1
Reverse Hyperextensions +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Prone Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
80
80
5
5
2000
Bench Press +
80
80
5
6
2400
Weight
Sets
Reps
RIR
Incline Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Close Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Arnold Press +
3
12-15
2
Front Lateral Raises +
3
12-15
2
Machine Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Hammer Curls +
Upper Hypertrophy 2
Weight
V-Bar Cable Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
80
80
5
6
2400
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
Lower Hypertrophy 2
Blood Flow Restriction
Lower Hypertrophy 2
Weight
Weight
Standing Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
1
30, 15, 15, 15
20
WEEK 8
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
82.5
83
5
5
2075
Bench Press
82.5
83
5
5
2075
Deadlift
77.5
78
3
5
1170
Day 2
Lower Hypertrophy 1
Weight
Sets
Reps
RIR
Hack Squat +
4
8-10
1
Reverse Hyperextensions +
3
8-10
2
Lunges
2
8-10
2
Prone Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
Incline Machine Press +
3
6-8
1
Pec Deck Machine +
3
8-10
2
Wide Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Cambered Bar Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Standing Calf Raise +
Upper Hypertrophy 1
Weight
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Rope Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
70
70
4
6
1680
Bench Press
70
70
4
6
1680
Deadlift
70
70
3
6
1260
Day 6
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form. Then
enter this weight and the number of reps you completed into the one rep max calculator below. You will
use those new maxes for the next training block.
Rep Testing
Weight
Back Squat
85
Bench Press
85
Deadlift
85
Reps
WEEK 9
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
3
8
1800
Bench Press
75
75
3
8
1800
Deadlift
75
75
3
7
1575
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Incline Machine Press +
3
6-8
1
Incline Dumbbell Fly +
3
8-10
2
Wide Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Machine Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Hammer Curls +
Upper Hypertrophy 1
Weight
Dumbbell Skull Crushers +
Blood Flow Restriction
Weight
Rope Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
3
6
1440
Bench Press
80
80
3
6
1440
Weight
Sets
Reps
RIR
4
8-10
1
Lower Hypertrophy 1
Leg Press +
Glute Ham Raise +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Seated Leg Curl +
2
8-10
2
Donkey Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift
85
85
3
3
765
Bench Press
85
85
4
4
1360
Weight
Sets
Reps
RIR
Flat Dumbbell Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Pull-Up +
4
12-15
2
T-Bar Rows +
4
12-15
2
Barbell Standing Military Press +
3
12-15
2
Upright Rows +
3
12-15
2
Preacher Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 2
Weight
Over Head Rope Cable Extensions +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
85
85
4
4
1360
Weight
Sets
Reps
RIR
Hack Squat +
4
12-15
2
Leg Press +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Lower Hypertrophy 2
Weight
Weight
Leg Press Calf Raise +
Blood Flow Restriction
Seated Calf Raise +
Weight
WEEK 10
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
4
8
2400
Bench Press
75
75
4
8
2400
Deadlift
75
75
4
7
2100
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Decline Barbell Press +
3
6-8
1
Incline Dumbbell Fly +
3
8-10
2
Machine Pulldown +
3
6-8
2
Cable Row +
2
6-8
2
Arnold Press +
3
5-7
1
Cambered Bar Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Reverse Grip Cambered Bar Curls +
Upper Hypertrophy 1
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
4
6
1920
Bench Press
80
80
4
6
1920
Weight
Sets
Reps
RIR
Hack Squat +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Machine Leg Extension
2
8-10
2
Prone Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Standing Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
85
85
4
3
1020
Bench Press +
85
85
5
4
1700
Weight
Sets
Reps
RIR
Incline Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Seated Dumbbell Press +
3
12-15
2
Cable Lateral Raises +
3
12-15
2
Machine Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Hammer Curls +
Upper Hypertrophy 2
Weight
Rope Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
85
85
5
4
1700
Weight
Sets
Reps
RIR
Leg Press +
4
12-15
2
Hack Squat +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Donkey Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 11
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
5
8
3000
Bench Press
75
75
5
8
3000
Deadlift
75
75
5
7
2625
Day 2
Upper Hypertrophy 1
Weight
Sets
Reps
RIR
Flat Dumbbell Press +
3
6-8
1
Flat Cable Fly +
3
8-10
2
Pull-Up +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Barbell Seated Military Press +
3
5-7
1
Dumbbell Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Blood Flow Restriction
Weight
Cross Body Hammer Curls +
Upper Hypertrophy 1
Weight
V-Bar Cable Pressdowns +
Blood Flow Restriction
Weight
Machine Tricep Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
5
6
2400
Bench Press
80
80
5
6
2400
Weight
Sets
Reps
RIR
Machine Squat +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Bulgarian Split Squats
2
8-10
2
Prone Leg Curl +
2
8-10
2
Standing Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
85
85
5
3
1275
Bench Press +
85
85
5
4
1700
Weight
Sets
Reps
RIR
Incline Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Wide Grip Lat Pulldowns +
4
12-15
2
Cable Row +
4
12-15
2
Machine Shoulder Press +
3
12-15
2
Upright Rows +
3
12-15
2
Concentration Curls +
4
12-15
1
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Machine Curls +
Upper Hypertrophy 2
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
Rope Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
85
85
5
4
1700
Weight
Sets
Reps
RIR
Hack Squat +
4
12-15
2
Leg Press +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Donkey Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 12
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
75
75
5
8
3000
Bench Press
75
75
5
8
3000
Deadlift
75
75
6
7
3150
Day 2
Upper Hypertrophy 1
Sets
Reps
RIR
Incline Barbell Press +
3
6-8
1
Flat Cable Fly +
3
8-10
2
Wide Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Dumbbell Curls +
5
6-8
1
Cluster
Sets
% of 1RM
Blood Flow Restriction
Weight
Weight
Machine Preacher Curls +
Upper Hypertrophy 1
Weight
1
20, 10, 10, 10
30
Sets
Reps
RIR
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
6
6
2880
Bench Press
80
80
6
6
2880
Weight
Sets
Reps
RIR
Leg Press +
4
8-10
1
Reverse Hyperextensions +
3
8-10
2
Lunges
2
8-10
2
Seated Leg Curl +
2
8-10
2
Donkey Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Lower Hypertrophy 1
Blood Flow Restriction
Weight
Seated Calf Raise +
Day 5
Main Lifts
%
Weight
Sets
Reps
Volume
Deadlift +
85
85
6
3
1530
Bench Press +
85
85
6
4
2040
Weight
Sets
Reps
RIR
Flat Machine Press +
3
12-15
2
Pec Deck Machine +
3
12-15
2
Close Grip Lat Pulldowns +
4
12-15
2
T-Bar Rows +
4
12-15
2
Barbell Standing Military Press +
3
12-15
2
Front Lateral Raises +
3
12-15
2
Machine Curls +
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Sets
Reps
RIR
4
12-15
1
Cluster
Sets
% of 1RM
2
30, 15, 15, 15
20
Upper Hypertrophy 2
Blood Flow Restriction
Weight
Dumbbell Curls +
Upper Hypertrophy 2
Weight
Cambered Bar Skull Crushers +
Blood Flow Restriction
Weight
V-Bar Cable Pressdowns +
Day 6
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat +
85
85
6
4
2040
Weight
Sets
Reps
RIR
Hack Squat +
4
12-15
2
Leg Press +
3
15-20
3
Reverse Hyperextensions +
3
12-15
2
Cluster
Sets
% of 1RM
Machine Leg Extension +
2
30, 15, 15, 15
20
Prone Leg Curl +
2
30, 15, 15, 15
20
Sets
Reps
RIR
3
12-15
1
Cluster
Sets
% of 1RM
1
30, 15, 15, 15
20
Lower Hypertrophy 2
Blood Flow Restriction
Weight
Lower Hypertrophy 2
Weight
Leg Press Calf Raise +
Blood Flow Restriction
Weight
Seated Calf Raise +
WEEK 13
Day 1
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
80
80
5
4
1600
Bench Press
80
80
5
4
1600
Deadlift
75
75
3
4
900
Day 2
Lower Hypertrophy 1
Sets
Reps
RIR
Leg Press +
4
8-10
1
Glute Ham Raise +
3
8-10
2
Machine Leg Extension
2
8-10
2
Prone Leg Curl +
2
8-10
2
Leg Press Calf Raise +
4
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
Incline Machine Press +
3
6-8
1
Pec Deck Machine +
3
8-10
2
Wide Grip Lat Pulldowns +
3
6-8
2
Braced T-Bar Rows +
2
6-8
2
Seated Dumbbell Press +
3
5-7
1
Dumbbell Curls +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Sets
Reps
RIR
Blood Flow Restriction
Weight
Weight
Seated Calf Raise +
Upper Hypertrophy 1
Blood Flow Restriction
Weight
Weight
Machine Preacher Curls +
Upper Hypertrophy 1
Weight
Rope Pressdowns +
Blood Flow Restriction
Weight
Dumbbell Skull Crushers +
5
6-8
1
Cluster
Sets
% of 1RM
1
20, 10, 10, 10
30
Day 3
Main Lifts
%
Weight
Sets
Reps
Volume
Back Squat
72.5
73
4
5
1460
Bench Press
72.5
73
4
5
1460
70
70
3
4
840
Deadlift
Day 6
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form. Then
enter this weight and the number of reps you completed into the one rep max calculator below. You will
use those new maxes for the next training block.
Rep Testing
Weight
Back Squat
88
Bench Press
88
Deadlift
88
Reps
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.
