Kyle11C's Blog

Upper Lower (Day 1 Back Day)

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Main Lift (Choose one)

• Bent-Over Row Volume: 3x8-10 Load: 135lb

• One-Arm Dumbbell Row Volume: 3x8-10 Load: 75lb

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Pulling Movement (Choose one)

• Lat Pulldown Volume: 3x8-10 Load: 160lb

• Straight-Arm Pulldown Volume: 3x8-10 Load: 120lb

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Tricep Movement (Choose one)

• Tricep Pushdown Volume: 3x8-10 Load: 165lb

• Barbell Skull Crusher Volume: 3x8-10 Load: 75lb

• JM Press Volume: 3x8-10 Load: 75lb

• Dips Volume: 3x8-10 Load: Bodyweight

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Bicep Curl (Choose one)

• Extended Cable Curl Volume: 3x8-10 Load: 27lb x2

• Sitting Hammer Curls Volume: 3x8-10 Load: 30lb x2

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Delt Movement (Choose one)

• Barbell OHP Volume: 3x8-10 Load: 125lb

• Sitting Dumbbell OHP Volume: 3x8-10 Load: 50lb x2

• Z Press Volume: 3x8-10 Load: 75lb

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Upper Lower (Day 2 Quad Day)

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Main Lift

• Squat Volume: 4x1-10 Load: 415lb

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Supplementary Main Lift (Choose one)

• Front Squat Volume: 3x8-10 Load: 225lb

• Goblet Squat Volume: 3x8-12 Load: 75lb

• Pause High Bar Squat Volume: 3x8-10 Load: 315lb

• Box Squat Volume: 3x8-10 Load: 315lb

• Pin Squat Volume: 3x5-10 Load: 315lb

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Quad Movement (Choose one)

• Dumbbell Lunge Volume: 3x8-12 Load: 40lb x2

• Bulgarian Split Squat Volume: 3x8-12 Load: 30lb x2

• Farmer’s Walks Volume: 4x20 steps (15m) Load: 455lb

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Calf Movement (Choose one)

• Standing Calf Raises Volume: 4x10-15 Load: 180lb

• Seated Calf Raises Volume: 4x10-15 Load: 135lb

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Core Accessory (Choose one)

• Hanging Leg Raises Volume: 3x12-15 Load: Bodyweight

• Weighted Reverse Crunches Volume: 3x12-15 Load: 12.5lb

• Standing Barbell Russian Twist Volume: 3x12-15 Load: 65lb

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Upper Lower (Day 3 Chest Day)

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Main Lift

• Bench Press Volume: 4x1-10 Load: 265lb

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Supplementary Main Lift (Choose one)

• Paused Bench Press Volume: 3x6-10, 3 second pause Load: 185lb

• Close-Grip Bench Press Volume: 3x8-10 Load: 185lb

• Incline Dumbbell Press Volume: 3x8-10 Load: 80lb x2

• Incline Push-ups Volume: 3x12-15 Load: Bodyweight

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Crossover Accessory Movement (Choose one)

• Cable Crossover Volume: 3x8-10 Load: 27lb x2

• Dumbbell Crossover Volume: 3x8-10 Load: 22.5lb x2

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Tricep Movement (Choose one)

• Tricep Pushdown Volume: 3x8-10 Load: 165lb

• Barbell Skull Crusher Volume: 3x8-10 Load: 75lb

• JM Press Volume: 3x8-10 Load: 75lb

• Dips Volume: 3x8-10 Load: Bodyweight

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Bicep Curl (Choose one)

• Extended Cable Curl Volume: 3x8-10 Load: 27lb x2

• Sitting Hammer Curls Volume: 3x8-10 Load: 30lb x2

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Delt Movement (Choose one)

• Barbell OHP Volume: 3x8-10 Load: 125lb

• Sitting Dumbbell OHP Volume: 3x8-10 Load: 50lb x2

• Z Press Volume: 3x8-10 Load: 75lb

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Upper Lower (Day 4 Hamstring Day)

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Main Lift

• Conventional Deadlift Volume: 4x1-10 Load: 495lb

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Supplementary Main Lift (Choose one)

• Pause Romanian Deadlift Volume: 4x6-10 Load: 315lb

• Deficit Deadlift Volume: 4x6-10 Load: 315lb

• Slow-To-The-Knee Deadlift Volume: 4x6-10 Load: 405lb

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Glute Movement (Choose one)

• Hip Thrust Volume: 3x8-12 Load: 185lb

• Good Mornings Volume: 3x8-12 Load: 135lb

• 45-degree Hyperextension Volume: 3x8-12 Load: 45lb

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Calf Movement (Choose one)

• Standing Calf Raises Volume: 4x10-15 Load: 180lb

• Seated Calf Raises Volume: 4x10-15 Load: 135lb

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Core Accessory (Choose one)

• Hanging Leg Raises Volume: 3x12-15 Load: Bodyweight

• Weighted Reverse Crunches Volume: 3x12-15 Load: 12.5lb

• Standing Barbell Russian Twist Volume: 3x12-15 Load: 65lb