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WEEK 1
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day 1 PAUSE SQUAT 1X2 (75% OF YOUR 1RM) SQUAT 3X6 (72.5% OF YOUR 1RM) DB RDL 4X12 LEG PRESS 4X10 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 GOBLET SQUATS 4X8 CALF RAISEs 3X20
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day 2 BENCH 1X1 (87.5% OF YOUR 1RM) BENCH 3X6 (72.5% OF YOUR 1RM) (PYRAMID SET) INCLINE DB BENCH 4 SETS (FAILURE) CABLE CROSSOVER 2 SETS (PYRAMID SET) DB SHOULDER PRESS 4 SETS DB LATERAL RAISES 3X12 (FAILURE) BENT OVER REAR DELT FLY 3 SETS
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day 3 DEADLIFT 1X1 (87.5% OF YOUR 1RM) DEADLIFT 2X7 (70% OF YOUR 1RM) (BODYWEIGHT) INVERTED ROW 4X12-15 UNDERHAND BB ROW 3X8 SEATED CABLE ROW 4X8 SINGLE ARM PULLDOWN 4X10 (FAILURE) V-BAR PULLDOWN 2 SETS
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day 4 BENCH 3X4 (75-80% OF YOUR 1RM) CLOSE GRIP BENCH 3X8 (55% OF 1RM) (TRISET) STRAIGHT BAR CURLS 4X10 SKULL CRUSHERS 4X10 ALTERNATE DB CURLS 4X10 (PYRAMID SET) OVERHEAD DB EXTENSIONS 4 SETS ROPE CURLS 4X8 (FAILURE) STRAIGHT BAR PUSHDOWNS 2 SETS
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day 5 SQUAT 3X5 (72.5% OF YOU 1RM) DUMBBELL LUNGES 4X12 ROMANIAN DEADLIFT 4X8 LEG EXTENSION HOLDS 4X6 WEIGHTED STEP UPS 3X12 SINGLE LEG SQUATS 4X15 HYPER EXTENSIONS 3X12
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day 6 CABLE CROSS OVER 1XFAILURE (SUPERSET) DB BENCH PRESS 4X10 DB ROW 4X8 (SUPERSET) INCLINE ARNOLD PRESS 4X12 RENEGADE ROW 4X10 (FAILURE) MACHINE CHEST PRESS 2 SETS (FAILURE) MACHINE ROW 2 SETS
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WEEK 2
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day 1 PAUSE SQUAT 1X2 (77.5% OF YOUR 1RM) SQUAT 3X6 (75% OF YOUR 1RM) LEG PRESS 3XFAILURE LEG EXTENSIONS 4X12 HAMSTRING CURLS 3X15 DB ROMANIAN DL 3X12 HACK SQUATS 4X8-10 CALF RAISES 3X20
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day 2 BENCH 1X1 (87.5%-92.5% OF 1RM) BENCH 3X6 (75% OF 1RM) (SUPERSET) DB FLOOR PRESS 4X10 DB LATERAL RAISES 4X12 (PYRAMID SET) REVERSE GRIP DB PRESS 4 SETS ARNOLD PRESS 3X8 FACE PULLS 4X12
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day 3 DEADLIFT 1X1 (87.5% OF 1RM) DEADLIFT 3X6 (70-75% OF 1RM) (PYRAMID SET) BARBELL ROW 4 SETS LAT PULLDOWNS 3X12 (FAILURE) INCLINE DB ROW 2 SETS UNDER HAND LAT PULLDOWN 3X12 ROPE PULLOVER 3X15
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day 4 BENCH 3X4 (77.5% OF YOUR 1RM) (TRISET)(NORMAL REPS) STRAIGHT BAR CURLS 3X7 (HALF REPS AT BOTTOM) STRAIGHT BAR CURLS 3X7 (HALF REPS AT TOP) STRAIGHT BAR CURLS 3X7 (PYRAMID SET) STRAIGHT BAR TRI EXT 4 SETS 1 ARM CABLE TRI EXT 3X8 ALT DB INCLINE CURLS 4X12 (FAILURE) REVERSE GRIP TRI EXT 2 SETS
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day 5 SQUAT 3X5 (72.5% OF YOUR 1RM) DB RDL 4X12 LEG PRESS 4X10 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 GOBLET SQUATS 4X8 CALF RAISES 3X20
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day 6 (PYRAMID SET) INCLINE DB PRESS 4 SETS T-BAR CHEST PRESS 4X10 LANDMINE ROW 3X12 (SUPERSET) MACHINE FLY 3X12 MACHINE REAR DELT FLY 3X12 (SUPERSET) WEIGHTED PUSHUPS 3XFAILURE PULLUPS 3XFAILURE
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WEEK 3
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day 1 SQUAT
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