Biolayne bodybuilding lower focus
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BB lower focus
Started: 08/01/2019
Eduardo Berticelli
Bodybuilder Lower Body Focus
1-Rep Maxes
Week 1
Week 12
Back Squat
100
-
Deadlift
100
-
Bench Press
100
-
Barbell Overhead Press
100
-
Barbell Row
100
-
WEEK 1
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
4
6
2
Deadlift
3
8
2
Weight
Sets
Reps
RIR
Machine Squat
3
12
0
Romanian Deadlift
3
15
0
Seated Calf Raise
3
15
0
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Weight
Deadbugs
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
8
2
Barbell Overhead Press
4
8
2
Weight
Sets
Reps
RIR
Machine Row
3
15
1
Wide Grip Lat Pulldowns
3
15
1
Single Arm Cable Pressdowns
3
10
1
Preacher Curls
3
10
1
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
3
10
1
Romanian Deadlift
3
10
1
Frog Pump
3
10
1
Blood Flow Restriction
Weight
Cluster
Sets
Banded Leg Extension
3
30,15,15
Glute Ham Raise
3
30,15,15
Sets
Reps
RIR
Barbell Row
4
8
2
Pull-Up
4
8
2
Weight
Sets
Reps
RIR
Incline Barbell Press
3
15
1
Machine Shoulder Press
3
15
1
Concentration Curls
3
15
1
Dumbbell Skull Crushers
3
15
1
Sets
Reps
RIR
Volume
Deadlift
4
6
2
Back Squat
3
8
2
Weight
Sets
Reps
RIR
Dumbbell Romanian Deadlift
3
12
1
Belt Squat
3
15
1
Standing Calf Raise
3
10
1
Sets
Reps
RIR
3
10
0
Day 4
Main Lifts
Weight
Accessory Work
Volume
Day 5
Main Lifts
Weight
Accessory Work
Core Work
Weight
Deadbugs
WEEK 2
Day 1
Main Lifts
Sets
Reps
RIR
Back Squat
4
6
1
Deadlift
3
8
1
Weight
Sets
Reps
RIR
Machine Squat
3
12
0
Deadlift from Boxes
3
15
0
Donkey Calf Raise
3
15
0
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Deadbugs
Weight
Weight
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
8
1
Barbell Overhead Press
4
8
1
Weight
Sets
Reps
RIR
Dumbbell Prone Row
3
15
1
Close Grip Lat Pulldowns
3
15
1
Rope Pressdowns
3
10
1
Preacher Dumbbell Curls
3
10
1
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
3
10
1
Dumbbell Romanian Deadlift
3
10
1
Glute Bridge
3
10
1
Cluster
Sets
Machine Leg Extension
3
30,15,15
Single Leg Curl
3
30,15,15
Sets
Reps
RIR
Barbell Row
4
8
1
Pull-Up
4
8
1
Weight
Sets
Reps
RIR
Close Grip Bench Press
3
15
1
Smith Machine Shoulder Press
3
15
1
Preacher Dumbbell Curls
3
15
1
V-Bar Cable Pressdowns
3
15
1
Blood Flow Restriction
Weight
Day 4
Main Lifts
Weight
Accessory Work
Volume
Day 5
Main Lifts
Sets
Reps
RIR
Deadlift
4
6
1
Back Squat
3
8
1
Weight
Sets
Reps
RIR
Romanian Deadlift
3
12
1
Leg Press
3
15
1
Seated Calf Raise
3
10
1
Sets
Reps
RIR
3
10
1
Accessory Work
Core Work
Bird Dogs
Weight
Weight
Volume
WEEK 3
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
4
6
0
Deadlift
3
8
0
Weight
Sets
Reps
RIR
Leg Press
3
12
0
Trap Bar Deadlift
3
15
0
Standing Calf Raise
3
15
0
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Weight
Bird Dogs
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
8
0
Barbell Overhead Press
4
8
0
Weight
Sets
Reps
RIR
Braced T-Bar Rows
3
15
1
Close Grip Lat Pulldowns
3
15
1
Dumbbell Skull Crushers
3
10
1
Concentration Curls
3
10
1
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Front Squat
3
10
1
Stiff Legged Deadlift
3
10
1
Banded Hip Thrust
3
10
1
Cluster
Sets
Banded Leg Extension
3
30,15,15
Single Leg Curl
3
30,15,15
Sets
Reps
RIR
Barbell Row
4
8
0
Pull-Up
4
8
0
Weight
Sets
Reps
Blood Flow Restriction
Weight
Day 4
Main Lifts
Accessory Work
Weight
Volume
RIR
Flat Dumbbell Press
3
15
1
Push Press
3
15
1
Concentration Curls
3
15
1
Cambered Bar Skull Crushers
3
15
1
Day 5
Main Lifts
Weight
Sets
Reps
RIR
Deadlift
4
6
1
Back Squat
3
8
1
Weight
Sets
Reps
RIR
Rack Deadlift
3
12
1
Machine Squat
3
15
1
Leg Press Calf Raise
3
10
1
Sets
Reps
RIR
3
10
1
Sets
Reps
RIR
Volume
Back Squat
3
6
3
Deadlift
2
8
3
Weight
Sets
Reps
RIR
Front Squat
2
12
2
Hyperextensions
2
15
2
Leg Press Calf Raise
2
15
2
Sets
Reps
RIR
2
15
0
Accessory Work
Core Work
Weight
Bird Dogs
Volume
WEEK 4
Day 1
Main Lifts
Weight
Accessory Work
Core Work
Weight
Bird Dogs
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
3
8
3
Barbell Overhead Press
3
8
0
Weight
Sets
Reps
RIR
Braced T-Bar Rows
2
15
2
Close Grip Lat Pulldowns
2
15
2
Rope Pressdowns
2
10
2
Preacher Curls
2
10
2
Accessory Work
Weight
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Machine Squat
2
10
2
Stiff Legged Deadlift
2
10
2
Frog Pump
2
10
2
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
3
8
3
Pull-Up
3
8
3
Weight
Sets
Reps
RIR
Incline Barbell Press
2
15
2
Seated Dumbbell Press
2
15
2
Machine Preacher Curls
2
15
2
V-Bar Cable Pressdowns
2
15
2
Accessory Work
Volume
Day 5
Main Lifts
Weight
Sets
Reps
RIR
Deadlift
3
6
1
Back Squat
2
8
1
Weight
Sets
Reps
RIR
Deadlift from Boxes
2
12
2
Safety Bar Squat
2
15
2
Donkey Calf Raise
2
10
2
Sets
Reps
RIR
2
10
0
Sets
Reps
RIR
Volume
Back Squat
4
5
2
Deadlift
3
7
2
Weight
Sets
Reps
RIR
Machine Squat
3
10
0
Deadlift from Boxes
3
12
0
Leg Press Calf Raise
3
15
0
Sets
Reps
RIR
Accessory Work
Core Work
Weight
Bird Dogs
Volume
WEEK 5
Day 1
Main Lifts
Accessory Work
Core Work
Weight
Weight
McGill Crunch
3
0
15
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
6
2
Barbell Overhead Press
4
6
2
Weight
Sets
Reps
RIR
Machine Row
3
12
1
Chin-Up
3
12
1
Single Arm Cable Pressdowns
3
10
1
Preacher Curls
3
10
1
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Leg Press
3
10
1
Romanian Deadlift
3
10
1
Banded Hip Thrust
3
10
1
Cluster
Sets
Sissy Squats
3
30,15,15
Single Leg Curl
3
30,15,15
Blood Flow Restriction
Weight
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
6
2
Pull-Up
4
6
2
Weight
Sets
Reps
RIR
Dumbbell Floor Press
3
12
1
Barbell Seated Military Press
3
12
1
Preacher Dumbbell Curls
3
15
1
Rope Pressdowns
3
15
1
Accessory Work
Volume
Day 5
Main Lifts
Sets
Reps
RIR
Deadlift
4
5
2
Back Squat
3
7
2
Weight
Sets
Reps
RIR
Rack Deadlift
3
10
1
Machine Squat
3
12
1
Leg Press Calf Raise
3
10
1
Accessory Work
Weight
Volume
Core Work
Weight
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Volume
Back Squat
4
5
1
Deadlift
3
7
1
Weight
Sets
Reps
RIR
Leg Press
3
10
0
Trap Bar Deadlift
3
12
0
Donkey Calf Raise
3
15
0
Sets
Reps
RIR
3
15
0
Deadbugs
WEEK 6
Day 1
Main Lifts
Weight
Accessory Work
Core Work
Weight
Deadbugs
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
6
1
Barbell Overhead Press
4
6
1
Weight
Sets
Reps
RIR
Machine Row
3
12
1
Cable Pullovers
3
12
1
Dumbbell Skull Crushers
3
10
1
Machine Curls
3
10
1
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Belt Squat
3
10
1
Romanian Deadlift
3
10
1
Barbell Hip Thrust
3
10
1
Cluster
Sets
Banded Leg Extension
3
30,15,15
Dumbbell Leg Curl
3
30,15,15
Blood Flow Restriction
Weight
Day 4
Main Lifts
Barbell Row
Weight
Sets
Reps
RIR
4
6
1
Volume
Pull-Up
4
6
1
Weight
Sets
Reps
RIR
Incline Machine Press
3
12
1
Seated Dumbbell Press
3
12
1
Concentration Curls
3
15
1
Single Arm Cable Pressdowns
3
15
1
Accessory Work
Day 5
Main Lifts
Weight
Sets
Reps
RIR
Deadlift
4
5
1
Back Squat
3
7
1
Weight
Sets
Reps
RIR
Rack Deadlift
3
10
1
Safety Bar Squat
3
12
1
Leg Press Calf Raise
3
10
1
Sets
Reps
RIR
3
10
1
Sets
Reps
RIR
Volume
Back Squat
4
5
0
Deadlift
3
7
0
Weight
Sets
Reps
RIR
Machine Squat
3
10
0
Hyperextensions
3
12
0
Donkey Calf Raise
3
15
0
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Weight
McGill Crunch
Volume
WEEK 7
Day 1
Main Lifts
Weight
Accessory Work
Core Work
Weight
Bird Dogs
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
4
6
0
Barbell Overhead Press
4
6
0
Weight
Sets
Reps
RIR
Cable Row
3
12
1
Pullover Machine
3
12
1
Machine Tricep Pressdowns
3
10
1
Accessory Work
Weight
Volume
Cambered Bar Curls
3
10
1
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Front Squat
3
10
1
Stiff Legged Deadlift
3
10
1
Glute Bridge
3
10
1
Cluster
Sets
Banded Leg Extension
3
30,15,15
Single Leg Curl
3
30,15,15
Sets
Reps
RIR
Barbell Row
4
6
0
Pull-Up
4
6
0
Weight
Sets
Reps
RIR
Close Grip Bench Press
3
12
1
Push Press
3
12
1
Preacher Dumbbell Curls
3
15
1
Machine Tricep Pressdowns
3
15
1
Volume
Blood Flow Restriction
Weight
Day 4
Main Lifts
Weight
Accessory Work
Volume
Day 5
Main Lifts
Weight
Sets
Reps
RIR
Deadlift
4
5
1
Back Squat
3
7
1
Weight
Sets
Reps
RIR
Dumbbell Romanian Deadlift
3
10
1
Belt Squat
3
12
1
Donkey Calf Raise
3
10
1
Sets
Reps
RIR
3
10
1
Sets
Reps
RIR
Volume
Back Squat
3
5
3
Deadlift
2
7
3
Accessory Work
Core Work
Weight
McGill Crunch
WEEK 8
Day 1
Main Lifts
Weight
Accessory Work
Weight
Sets
Reps
RIR
Front Squat
2
10
2
Dumbbell Romanian Deadlift
2
12
2
Seated Calf Raise
2
15
2
Sets
Reps
RIR
2
15
0
Core Work
Weight
Bird Dogs
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
6
3
Barbell Overhead Press
3
6
3
Weight
Sets
Reps
RIR
Dumbbell Prone Row
2
12
2
Dumbbell Pullover
2
12
2
Machine Tricep Pressdowns
2
10
2
Dumbbell Curls
2
10
2
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Machine Squat
2
10
2
Deadlift from Boxes
2
10
2
Banded Hip Thrust
2
10
2
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
3
6
3
Pull-Up
3
6
3
Weight
Sets
Reps
RIR
Decline Barbell Press
2
12
2
Barbell Seated Military Press
2
12
2
Concentration Curls
2
15
2
Machine Tricep Pressdowns
2
15
2
Accessory Work
Volume
Day 5
Main Lifts
Sets
Reps
RIR
Deadlift
3
5
3
Back Squat
2
7
3
Weight
Sets
Reps
RIR
2
10
2
Accessory Work
Trap Bar Deadlift
Weight
Volume
Leg Press
2
12
2
Seated Calf Raise
2
10
2
Sets
Reps
RIR
2
10
0
Sets
Reps
RIR
Volume
Back Squat
4
4
2
Deadlift
3
6
2
Weight
Sets
Reps
RIR
Hack Squat
3
8
0
Hyperextensions
3
10
0
Leg Press Calf Raise
3
12
0
Sets
Reps
RIR
3
15
0
Core Work
Weight
Bird Dogs
WEEK 9
Day 1
Main Lifts
Weight
Accessory Work
Core Work
Weight
McGill Crunch
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
4
4
2
Barbell Overhead Press
4
4
2
Weight
Sets
Reps
RIR
Cable Row
3
10
1
Cable Pullovers
3
10
1
Machine Tricep Pressdowns
3
8
1
Preacher Curls
3
8
1
Accessory Work
Volume
Day 3
Accessory Work
Sets
Reps
RIR
Goblet Squat
3
10
1
Rack Deadlift
3
10
1
Machine Hip Thrust
3
10
1
Cluster
Sets
Sissy Squats
3
30,15,15
Seated Leg Curl
3
30,15,15
Blood Flow Restriction
Weight
Weight
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
4
2
Pull-Up
4
4
2
Weight
Sets
Reps
RIR
Decline Dumbbell Press
3
10
1
Machine Shoulder Press
3
10
1
Preacher Curls
3
12
1
Over Head Rope Cable Extensions
3
12
1
Accessory Work
Volume
Day 5
Main Lifts
Weight
Sets
Reps
RIR
Deadlift
4
4
2
Back Squat
3
6
2
Weight
Sets
Reps
RIR
Stiff Legged Deadlift
3
8
1
Front Squat
3
10
1
Standing Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Sets
Reps
RIR
Volume
Back Squat
4
4
1
Deadlift
3
6
1
Weight
Sets
Reps
RIR
Goblet Squat
3
8
0
Deadlift from Boxes
3
10
0
Seated Calf Raise
3
12
0
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Weight
McGill Crunch
Volume
WEEK 10
Day 1
Main Lifts
Weight
Accessory Work
Core Work
Weight
McGill Crunch
Day 2
Main Lifts
Sets
Reps
RIR
Bench Press
4
4
1
Barbell Overhead Press
4
4
1
Weight
Sets
Reps
Accessory Work
Weight
Volume
RIR
Cable Row
3
10
1
Close Grip Lat Pulldowns
3
10
1
Machine Tricep Pressdowns
3
8
1
Preacher Dumbbell Curls
3
8
1
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Machine Squat
3
10
1
Romanian Deadlift
3
10
1
Frog Pump
3
10
1
Cluster
Sets
Banded Leg Extension
3
30,15,15
Single Leg Curl
3
30,15,15
Blood Flow Restriction
Weight
Day 4
Main Lifts
Weight
Sets
Reps
RIR
Barbell Row
4
4
1
Pull-Up
4
4
1
Weight
Sets
Reps
RIR
Close Grip Bench Press
3
10
1
Machine Shoulder Press
3
10
1
Preacher Dumbbell Curls
3
12
1
Machine Tricep Pressdowns
3
12
1
Accessory Work
Volume
Day 5
Main Lifts
Sets
Reps
RIR
Deadlift
4
4
1
Back Squat
3
6
1
Weight
Sets
Reps
RIR
Hyperextensions
3
8
1
Goblet Squat
3
10
1
Donkey Calf Raise
3
8
1
Sets
Reps
RIR
3
10
0
Accessory Work
Core Work
Deadbugs
WEEK 11
Weight
Weight
Volume
Day 1
Main Lifts
Weight
Sets
Reps
RIR
Back Squat
3
4
3
Deadlift
2
6
3
Weight
Sets
Reps
RIR
Front Squat
2
8
2
Stiff Legged Deadlift
2
10
2
Leg Press Calf Raise
2
12
2
Sets
Reps
RIR
3
15
0
Accessory Work
Core Work
Weight
McGill Crunch
Volume
Day 2
Main Lifts
Weight
Sets
Reps
RIR
Bench Press
3
4
3
Barbell Overhead Press
3
4
3
Weight
Sets
Reps
RIR
Machine Row
2
10
2
Chin-Up
2
10
2
Dumbbell Kickbacks
2
8
2
Preacher Curls
2
8
2
Accessory Work
Volume
Day 3
Accessory Work
Weight
Sets
Reps
RIR
Belt Squat
2
10
2
Stiff Legged Deadlift
2
10
2
Barbell Hip Thrust
2
10
2
Banded Leg Extension
2
15
2
Reverse Hyperextensions
2
15
2
Day 4
Main Lifts
Sets
Reps
RIR
Barbell Row
3
4
3
Pull-Up
3
4
3
Weight
Sets
Reps
RIR
Incline Barbell Press
2
10
2
Machine Shoulder Press
2
10
2
Preacher Curls
2
12
2
Dumbbell Kickbacks
2
12
2
Accessory Work
Weight
Volume
Day 5
Main Lifts
Sets
Reps
RIR
Deadlift
3
4
3
Back Squat
2
6
3
Weight
Sets
Reps
RIR
Hyperextensions
2
8
2
Leg Press
2
10
2
Standing Calf Raise
2
8
2
Sets
Reps
RIR
3
10
0
Accessory Work
Core Work
Weight
Weight
Pallof Press
Volume
WEEK 12
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
Sets
Reps
RIR
Sissy Squats
2
10
2
Incline Dumbbell Fly
2
10
2
Single Leg Curl
2
10
2
Accessory Work
Weight
Day 2
Rep Testing
Sets
Reps
Barbell Overhead Press
1
1
Barbell Row
1
3
Pull-Up
1
3
Sets
Reps
RIR
Cable Lateral Raises
2
10
2
Prone Row
2
10
2
Neutral Grip Pull-Up
2
10
2
Accessory Work
Weight
Weight
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.
