Connor Mathews’ 12 week bodybuilding/powerlifting program

-This program will help you hit enough volume to gain muscle size and strength while
also building your pure strength hitting new prs, this will allow you to enjoy the benefits
of both powerlifting and bodybuilding

-This program and the lifts you will be doing are based off your one rep max for bench,
squat and deadlift. I WOULD SUGGEST TAKING A WEEK TO MAX OUT IF YOU DON'T
HAVE ANY RECENT NUMBERS TO BASE THE CALCULATIONS OFF OF. YOU SHOULD
BE FINE IF YOU HAVE A GENERAL IDEA OF WHERE YOUR NUMBERS ARE AT. Example:
3x8- 75% of 1rpm / all percentages in the program are based of your 1rpm

-There is a certain amount of reps set but if you have more in you then get after it and do
your best to strive to muscle failure which is were you build the most muscle (while
keeping good form)

-Get proper rest 7+ hours of sleep and make sure you are eating a good amount of
calories around 2000+ a day more if you are over 200lbs, the amount of protein you
eat/drink a day should be your body weight. Ex: 178lbs, eat/drink 178+grams of protein. I
have rest days set to Sunday but feel free to organize that anyway that best fits your
schedule.

-I recommend taking creatine monohydrate as well if you are bulking but drink plenty of
water at least a gallon a day to fuel your water mass build / your maxes will increase and
will help you gain

-Stay dedicated and if you stay consistent and follow the program you will see progress.
Video your heavy lifts/maxes and take pictures of your progress it’s great to look over,
and feel free to send me any lifting videos if you need help or tips or even to celebrate a
max! Ask me any questions at any time or if you have questions on what a workout is.
Have fun and enjoy the program!

-Keywords/
•superset - quickly go from one workout to the next with no rest in between, complete the
next movement right after you finish your set on the one before
•failure - as many reps as possible and burnout until you lose good form or muscle
fatigue
•BB - barbell
•DB - dumbell
•1RM - 1 rep max
•Dropset - on your last set drop the weight and rep till failure continue 2 or 3 times or
until complete muscle fatigue all the way to lightest weight
 Week 1

● Back & Arms

Pull-ups 4x10 (weighted if you can)

Lat pulldown wide grip 4x10
Machine high row 3x10
Lat rope pullover 3x10-12
Superset
Dumbell alternating curl 4x10-12 (last set hit failure then drop 10lbs and rep out till failure
do this all the way until the 10lb DBs)
Tricep Rope pushdown 4x10-12 (dropset last set)
Superset
Cable rope hammer curl 3x10-12 (dropset last set)
Overhead rope tricep extensions 3x10-12
Single arm tricep extensions 2x failure
Forearms(optional)
Behind the back barbell curl 4xfailure
Plate curl twist (25-35lbs) 3xfailure

● Chest & shoulders

BB bench 1x1 85% / 3x6 70%

Seated BB shoulder press 3x10
Superset
Chest flys machine 4x10
Rear delt flys machine 4x12-10 dropset last set
DB incline bench 4x10
Superset
Dumbell lateral raise 5x10 dropset last 2 sets with lighter weight till failure
Kettlebell front raise 3xfailure
Abs
Hanging leg raise 4x12
Rope Ab crunch 4x12

● Legs
 BB Pause squats 1x2 75%
BB squats 4x6 70% / heel elevated 50% 1xfailure
DB RDL’s 4x12
Leg Press 4x10-8
Leg extensions 4xfailure hold for 5 seconds after the first 5 reps then rep out till failure
around 12-15 then half reps for failure / last set drop set
Single leg hamstring curls 4xfailure (squeeze at top) drop set last set
Goblet squat 3x8
Superset
Calf raises 3x20
Sissy squats 3xfailure

● Back & Arms

BB deadlift 1x1 90% of 1RPM / 1x1 70% / 3x4 60%

Mag grip pulldown 4x12 (drop set last set)
DB rows 3x8 (heavy)
Cable Lat pullover 3x10 (drop set last set)
Single arm lat pulldown 2xfailure
Close grip cable rows 4x10
Superset
Bicep EZ bar curls 4x10
Tricep Ez bar skullcrushers 4x10
Superset
Tricep cable rope hammer curl 4xfailure (dropset)
Tricep rope pushdown 4xfailure (dropset)
One arm DB curl 3x10
Tricep straight bar extensions 2xfailure (dropset)

Forearms
Cable forearm curl 3xfailure
Ez bar front reverse forearm curl 3xfailure

● Chest & Shoulders

BB bench 4x4 75-80%

Flat DB press 4x8
Superset
Smith shoulder press 3x10
Cable flies 3xfailure
 Cable Rope front raise 3x12
Superset
Decline chest press machine 2xfailure (dropset)
Shrugs 2xfailure (heavy)
Abs
Hanging leg raises (weighted)
Decline sit ups (weighted)

● Legs

BB squat 1x1 95% / 3x5 80% / 2x8 65%

Deadlift 4x8 70% / 2x4 85%
DB split squat 4x10-12
Superset
Single Leg extension 4xfailure / (dropset)
Hamstring curls 4xfailure / (dropset)
Single leg leg press 4x15
Calf raise or press 3x12-15

Week 2

● Back & Arms

BB bent over row 4x8 (moderate weight)

Machine high row 4x10
Lat pulldown wide grip 4x12
One arm cable row 3x8-10
Superset
Dumbell incline curl 4x8 dropset every set with lighter weight
Tricep kickbacks 4x12
Superset
Tricep v bar pushdown 4x8-10
Cable curl 4x10
Overhead tricep rope extension 3xfailure
Forearms
Dumbell reverse curl 4xfailure
Plate twists 3x60 seconds

● Chest & Shoulders

 BB bench 1x1 90%-95% / 3x6 75%
Smith floor press 4x8-10 60%
DB shoulder press 3x8
Machine chest flys 4x12
Superset
DB lateral raise 4x10 (heavy)
Face pulls 4x12
Abs
Hanging leg raise 4xfailure
Cable crunch machine 4xfailure

● Legs

BB Pause squats 2x2 80%

BB squat 3x6 70%
Leg press 3xfailure
Leg extensions 4xfailure (12-15) dropset last set
Single leg hamstring curls 4xfailure (12-15) dropset last set
Superset
DB RDLs 3x12
Elevated goblet squat 3x12
Calf raises 3x20

● Back & Arms

BB deadlift 1x1 90% / 3x6 70%-75%

Pull-ups 3x failure (weighted)
Mag grip pulldown 3x12
Underhand lat pulldown 4x12
Rope lat pullover 3x15
Superset
DB hammer curl 4x10
Single arm tri pushdown 4xfaikure
Superset
Spider curls 3x10-12
Incline Skullcrusher 3x10-12
Single arm preacher curl 3xfailure
Forearms
Single arm cable forearm curl 4x15
 Behind the back forearm curl 4x15

● Chest & Shoulders

BB bench 3x4 80% / BB close grip bench 3x8 50% / 2x6 60%
T bar single arm shoulder press 4x10
Incline DB bench 4x10
Cable rear delt flys 3x12
Superset
Weighted pushups 3xfailure
DB Lateral raise 4x12 (lighter weight)
Shrugs 4xfailure
Abs
Cable rope crunch 3xfailure
Hanging knee tucks 3x15 (weighted)

● Legs

BB squat 4x5 70%

BB RDLs 4x12 (focus on bottom stretch)
V squat machine lunges 4x10
Single Leg leg extensions 3x15 (dropset last set)
Hamstring curls 3x15 (dropset last set)
Hack squat 3x10 (heavy)
Calf raises 3x20

Week 3

● Back & Arms

BB bent over row 4x6

Mag grip close grip pulldown 4x12
ISO lateral low row 3xfailure (dropset)
Cable lat pullover 3xfailure
Superset
Ez bar bicep curls 4x10
Skullcrusher 4x10
DB alternating curls 4x10
Superset
Tricep rope extensions 4xfailure (dropset)
Rope hammer curl 4x8 (dropset)
Straight bar cable extensions 2xfailure
Forearms
Plate twist 3x60 seconds
Front cable forearm curl 3xfailure

● Chest & Shoulders

BB bench 1x1 90% / 4x6 70%

Incline DB bench 4x8-10
Superset
Cable flies 2xfailure
Cable rear delt flys 2xfailure
Seated DB shoulder press 4x8-10
Incline press machine 3x10
DB lateral raise 3x12
Abs
Hanging knee tucks 4x20
Decline sit ups 3x15 (weighted)

● Legs

BB pause squats 2x2 75%

BB squats 4x6 70%
DB RDLs 4x12
Superset
Leg extensions 3x15 (heavy) (dropset)
Hamstring curls 3x15 (heavy) (dropset)
V squat narrow foot placement 4x8
Calf raises 3x20

● Back & Arms

BB deadlift 1x1 90% / 4x6 75%

Single arm lat pulldown 3x10
ISO lateral high row 4x12
Lat pulldown wide grip 4x10 (dropset)
Superset
 Tricep pushdown 4x10
Cable close grip curl 4x10
Single arm tricep pushdown 3x12
DB incline curl 3x8
Superset
Skullcrushers 2xfailure
Preacher curl machine 2xfailure
Forearms
Front of body forearm curl 4xfailure
Plate wrist curl 3xfailure (25lb plate)

● Chest & Shoulders

BB bench 4x5 75-80%

Flat DB bench 3x8
Smith shoulder press 3x8
Superset
Cable flies 4xfailure
Cable lateral raise 4xfailure
Decline chest press machine 2x10
Machine rear delt flys 2x10
Shrugs 4xfailure
Abs
Hanging leg raise 4x15
V-ups 4x12

● Legs

BB squat 4x5 75% inches

Bulgarian split squat 4x12
BB RDLs 4x8
Superset
Leg extensions 4x6 (heavy) (dropset)
Single leg hamstring curls 4x6 (dropset)
Single leg leg press 4x15
Calf raise 3x20

Week 4
 ● Back & Arms

BB bent over row 4x8

ISO lateral wide grip pulldown 4x10
Single arm cable row 3x10
Cable rope pullover 4xfailure
Superset
Cable curl 4x10
Tricep v bar pushdown 4x10
Preacher curl 3x8-10
Superset
Single arm overhead tricep extension 3x8-10
DB hammer curl 3x10 (dropset last set)
Forearms
Behind the back forearm curl 4xfailure
Ez Reverse curl 4xfailure

● Chest & Shoulders

BB bench 1x1 85% / 4x8 75-80%

Smith floor press 4x10
Superset
DB lateral raise 4x12
Machine flys 3xfailure
DB shoulder press 4x10
Incline chest press machine 4x12
Face pulls 4x12
Abs
Cable rope crunch 4x15
Hanging knee tucks 4x12

● Legs

BB pause squat 1x1 90%

BB squat 3x8 75-80%
Leg press 3xfailure
Leg extensions 4x12 (dropset)
Hamstring curl 3x15 (dropset)
DB RDLs 3x12
Hack squat 2xfailure (heavy)
 Calf raises 3x20

● Back & Arms

BB deadlift 1x1 85-90% / 4x5 75-80%

Pull ups 3xfailure (weighted)
Cable row 4x10
Mag grip pulldown 4x8-10
Lat rope pullover 3x15
Superset
Ez bar curl 3x8
Tricep extension 4x failure
Superset
Ez bar preacher curl 3x8
Single arm extension 3x8
Incline DB curl 4x12
Forearms
DB reverse curl 4x12
Single arm cable forearms curl 4xfailure

● Chest & Shoulders

BB bench 4x5 80%

BB Close grip bench 2x8 55%
Superset
DB shoulder press 4x8
Incline DB press 4x10
Superset
Cable flies 3x12
Cable Rear delt flys 3x12
Dips 4xfailure (weighted)
Abs
Hanging knee tucks 3xfailure
Ab crunch machine 3xfailure

● Legs

BB squat 4x5 75%

DB RDLs 4x12
Leg press 4x10
Superset
Leg extensions 3x15 / hold for 5 seconds / half reps till failure
Hamstring curl 4x15 / squeeze last 5 reps /
Superset
Elevated Goblet squats 4x8
Calf raises 3x20

Week 5

● Back & Arms

BB bent over row 4x10

Cable upright rows 4x12
Single arm lat pulldown 3x8
Close grip cable row 3x10
Tricep extension 3xfailure
Superset
Incline Skullcrusher 3x12
Bicep Ez bar curls 4xfailure
Superset
Tate press 4x10
DB curls 4x10
Rope hammer curl 3x10
Forearms
Dumbell reverse curl 4xfailure
Plate twists 3x60 seconds

● Chest & Shoulders

BB bench 1x1 90% / 4x5 75%

Incline BB bench (pyramid) 4x10
Seated DB shoulder press 3x8
DB lateral raise 3x10
Machine chest flies 3x12
Superset
T Bar rear delt shrug 3x12
Shrugs 3xfailure
Abs
Hanging leg raise 4x12
 Rope Ab crunch 4x12

● Legs

BB squat 4x5 90-92.5%

BB RDLs 3x10
Superset
Hamstring curls 3x12 (dropset)
Leg extensions 3xfailure
Superset
V squat lunges 5x10
Calf raises 4x20

● Back & Arms

BB deadlift 1x1 87.5 % / 4x4 80-85%

Lat pulldown wide grip 4x10
ISO lateral low row 4x10
Lat pullover 3x10
Pull ups 3xfailure (weighted)
Superset
Dumbell alternating curl 4x10-12 (last set hit failure then drop 10lbs and rep out till failure
do this all the way until the 10lb DBs)
Tricep Rope pushdown 4x10-12 (dropset last set)
Superset
Cable rope hammer curl 3x10-12 (dropset last set)
Overhead rope tricep extensions 3x10-12
Single arm tricep extensions 2x failure
Forearms
Single arm cable forearm curl 4x15
Behind the back forearm curl 4x15

● Chest & Shoulders

BB bench 4x5 70%

Machine shoulder press 4x10
Incline DB bench 4x8
Superset
DB rear delt flys 3x12
Cable flys 3x12
Superset
Decline chest press machine 2xfailure
Shrugs 2xfailure
Abs
Hanging leg raise 4x15
V-ups 4x12

● Legs

BB squat 3x6 70% / 1xfailure plate elevated 50%

Superset
Leg extensions 4xfailure / half reps till failure
Hamstring curl 4xfailure (dropset)
Leg press 4x10
DB RDLs 4x8
Calf raises 4x20 (weighted)

Week 6

● Back & Arms

BB row 5x6
Pull ups 3x12-15 (weighted)
Mag grip pulldown 4x12-10
Wide grip seated row 3x10 (dropset)
Superset
Spider curls 4x10
Tricep Skullcrushers 4x10
Superset
Hammer curls 3x8-10 (dropset)
Tricep rope pushdown 3x8-10 (dropset
1 arm tricep pushdown 2xfailure
Forearms
Behind the back barbell curl 4xfailure
Plate curl twist (25-35lbs) 3xfailure

● Chest & Shoulders

 BB bench 1x1 90% / 4x3 85%
DB shoulder press 4xfailure
Machine flys 3xfailure (12-15)
Superset
DB front raise 3x10
DB lateral raise 3x10
Incline machine chest press 4x10
Face pulls 3x10
Abs
Hanging leg raise 4x12
Rope Ab crunch 4x12

● Legs

BB squat 4x3 85% / 1xfailure heel elevated squats 60%

Superset
Hamstring curl 4xfailure (dropset)
Single leg quad extensions 4xfailure (dropset)
DB RDLs 4x10
Goblet squat 4x8 (heavy)
Calf raises 4x20

● Back & Arms

BB deadlift 1x1 90% / 4x3 82-85%

Wide grip lat pulldown 4x12
ISO lateral high row 4x12
Superset
Close grip lat pulldown 3x10
Single arm rope pullover 3x10
Cable curls 3xfailure
Superset
Alt DB curl 4x12
Tricep v bar push down 4x12
Superset
Overhead curl 3x10
Rope overhead extension 3x10
Forearms
Cable forearm curl 3xfailure
Ez bar front reverse forearm curl 3xfailure
 ● Chest & Shoulders

BB bench 5x5 70% / close grip bench 2xfailure 55%

Bb seated shoulder press 3x8-10
Smith incline bench 4x6 60%
Superset
Cable flys high to low 4xfailure
Cable rear delt flys 4xfailure
DB lateral raise 4x10
Dips 3xfailure
Abs
Hanging leg raise 4xfailure
Cable crunch machine 4xfailure

● Legs

BB squat 4x2 90-92.5%

BB RDLs 3x10
Superset
Single leg Hamstring curls 3x12 (dropset)
Leg extensions 3xfailure (dropset)
Superset
DB Bulgarian split squats 4x10
Calf raises 4x20

Week 7

● Back & Arms

Pull-ups 4x10 (weighted if you can)

Lat pulldown wide grip 4x10
Machine high row 3x10
Lat rope pullover 3x10-12
Superset
Dumbell alternating curl 4x10-12 (last set hit failure then drop 10lbs and rep out till failure
do this all the way until the 10lb DBs)
Tricep Rope pushdown 4x10-12 (dropset last set)
Superset
 Cable rope hammer curl 3x10-12 (dropset last set)
Overhead rope tricep extensions 3x10-12
Single arm tricep extensions 2x failure
Forearms(optional)
Behind the back barbell curl 4xfailure
Plate curl twist (25-35lbs) 3xfailure

● Chest & Shoulders

BB bench 4x2 85-92.5%

Flat DB bench 3x8
Incline BB bench (pyramid) 4x10,8,6,4
Superset
BB overhead press 4x8
DB lateral raise 4x10
Superset
Machine rear delt flys 4xfailure
Machine chest flys 4xfailure
Abs
Hanging leg raise 4x12
Rope Ab crunch 4x12

● Legs

BB squat 4x2 90-92.5%

DB RDL’s 4x12
Leg Press 4x10-8
Leg extensions 4xfailure hold for 5 seconds after the first 5 reps then rep out till failure
around 12-15 then half reps for failure / last set drop set
Single leg hamstring curls 4xfailure (squeeze at top) drop set last set
Goblet squat 3x8
Superset
Calf raises 3x20
Sissy squats 3xfailure

● Back & Arms

BB deadlift 4x2 90%

Close grip cable row 4x12
Single arm lat pulldown 3x8
 Pull ups 3xfailure (weighted)
ISO lateral low row 3x12
Superset
Tricep extension 4xfailure
Straight bar curl 4x10
Superset
Incline skull crusher 4x12
Bicep ez bar curl 4x12
Superset
Tate press 4x10
Rope hammer curl 3x10
Forearm
Cable forearm curl 3xfailure
Ez bar front reverse forearm curl 3xfailure

● Chest & Shoulders

BB bench 4x5 70% / close grip bench 2x8 60%

Flat DB press 4x8
Superset
Smith shoulder press 3x10
Cable flies 3xfailure
Cable Rope front raise 3x12
Superset
Decline chest press machine 2xfailure (dropset)
Shrugs 2xfailure (heavy)
Abs
Hanging leg raises (weighted)
Decline sit ups (weighted)

● Legs

BB squat 4x3 70%

DB split squat 4x10-12
Superset
Single Leg extension 4xfailure / (dropset)
Hamstring curls 4xfailure / (dropset)
Superset
Single leg leg press 4x15
Calf raise or press 3x12-15
 Week 8

● Back & Arms

BB bent over row 4x8 (moderate weight)

Machine high row 4x10
Lat pulldown wide grip 4x12
One arm cable row 3x8-10
Superset
Dumbell incline curl 4x8 dropset every set with lighter weight
Tricep kickbacks 4x12
Superset
Tricep v bar pushdown 4x8-10
Cable curl 4x10
Overhead tricep rope extension 3xfailure
Forearms
Dumbell reverse curl 4xfailure
Plate twists 3x60 seconds

● Chest & Shoulders

BB bench max 1x1 / 4x6 75%

Smith floor press 4x8-10 60%
DB shoulder press 3x8
Machine chest flys 4x12
Superset
DB lateral raise 4x10 (heavy)
Face pulls 4x12
Abs
Hanging leg raise 4xfailure
Cable crunch machine 4xfailure

● Legs

BB squat max 1x1 / 4x6 75%

Leg press 3xfailure
Leg extensions 4xfailure (12-15) dropset last set
Single leg hamstring curls 4xfailure (12-15) dropset last set
Superset
DB RDLs 3x12
Elevated goblet squat 3x12
Calf raises 3x20

● Back & Arms

BB deadlift max 1x1

BB deficit deadlifts 2x6 50%
Pull-ups 3x failure (weighted)
Mag grip pulldown 3x12
Underhand lat pulldown 4x12
Rope lat pullover 3x15
Superset
DB hammer curl 4x10
Single arm tri pushdown 4xfaikure
Superset
Spider curls 3x10-12
Incline Skullcrusher 3x10-12
Single arm preacher curl 3xfailure
Forearms
Single arm cable forearm curl 4x15
Behind the back forearm curl 4x15

● Chest & Shoulders

BB bench 4x5 70% / BB close grip bench 3x8 50% / 2x6 60%
T bar single arm shoulder press 4x10
Incline DB bench 4x10
Cable rear delt flys 3x12
Weighted dips 4x15
Superset
Weighted pushups 3xfailure
DB Lateral raise 4x12 (lighter weight)
Shrugs 4xfailure
Abs
Cable rope crunch 3xfailure
Hanging knee tucks 3x15 (weighted)

● Legs
 BB squat 4x5 70%
BB RDLs 4x12 (focus on bottom stretch)
V squat machine lunges 4x10
Single Leg leg extensions 3x15 (dropset last set)
Hamstring curls 3x15 (dropset last set)
Hack squat 3x10 (heavy)
Calf raises 3x20

Week 9

● Back & Arms

BB bent over row 4x6

Mag grip close grip pulldown 4x12
ISO lateral low row 3xfailure (dropset)
Cable lat pullover 3xfailure
Superset
Ez bar bicep curls 4x10
Skullcrusher 4x10
DB alternating curls 4x10
Superset
Tricep rope extensions 4xfailure (dropset)
Rope hammer curl 4x8 (dropset)
Straight bar cable extensions 2xfailure
Forearms
Plate twist 3x60 seconds
Front cable forearm curl 3xfailure

● Chest & Shoulders

BB bench 1x1 90% / BB bench 3x5 72.5%

Incline DB bench 4x8-10
Superset
Cable flies 2xfailure
Cable rear delt flys 2xfailure
Seated DB shoulder press 4x8-10
Incline press machine 3x10
DB lateral raise 3x12
Abs
Hanging knee tucks 4x20
Decline sit ups 3x15 (weighted)

● Legs

BB Squat 3x1 90% / 1x2 85% / 2x8 70%

DB RDLs 4x12
Superset
Leg extensions 3x15 (heavy) (dropset)
Hamstring curls 3x15 (heavy) (dropset)
V squat narrow foot placement 4x8
Calf raises 3x20

● Back & Arms

BB deadlift 1x1 87.5% / 3x5 70%

Single arm lat pulldown 3x10
ISO lateral high row 4x12
Lat pulldown wide grip 4x10 (dropset)
Superset
Tricep pushdown 4x10
Cable close grip curl 4x10
Single arm tricep pushdown 3x12
DB incline curl 3x8
Superset
Skullcrushers 2xfailure
Preacher curl machine 2xfailure
Forearms
Front of body forearm curl 4xfailure
Plate wrist curl 3xfailure (25lb plate)

● Chest & Shoulders

BB bench 4x4 75% / 3x8 55%

Flat DB bench 3x8
Smith shoulder press 3x8
Superset
Cable flies 4xfailure
Cable lateral raise 4x8
 Decline chest press machine 2x10
Ez bar front raise 4x10
Shrugs 4xfailure
Abs
Hanging leg raise 4x15
V-ups 4x12

● Legs

BB squat 1x1 75% / 4x5 65%

Bulgarian split squat 4x12
BB RDLs 4x8
Superset
Leg extensions 4x6 (heavy) (dropset)
Single leg hamstring curls 4x6 (dropset)
Single leg leg press 4x15
Calf raise 3x20

Week 10

● Back & Arms

BB bent over row 4x8

ISO lateral wide grip pulldown 4x10
Single arm cable row 3x10
Cable rope pullover 4xfailure
Superset
Cable curl 4x10
Tricep v bar pushdown 4x10
Preacher curl 3x8-10
Superset
Single arm overhead tricep extension 3x8-10
DB hammer curl 3x10 (dropset last set)
Forearms
Behind the back forearm curl 4xfailure
Ez Reverse curl 4xfailure

● Chest & Shoulders

BB bench 1x1 87.5-92.5%

 Flat DB bench 3x10
Superset
DB lateral raise 4x12
Machine flys 3xfailure
DB shoulder press 4x10
Flat chest press machine 4x12
Superset
Face pulls 4x12
Dips 3xfailure

Abs
Cable rope crunch 4x15
Hanging knee tucks 4x12

● Legs

BB squat 3x1 90% / 3x7 72.5%

BB hip thrust 4x8
Superset
Leg extensions 4x12 (dropset)
Hamstring curl 3x15 (dropset)
DB RDLs 3x12
Superset
Hack squat 2xfailure (heavy)
Calf raises 3x20

● Back & Arms

BB deadlift 1x1 87.5% / 3x6 70-75%

Pull ups 3xfailure (weighted)
Cable row 4x10
Mag grip pulldown 4x8-10
Lat rope pullover 3x15
Superset
Ez bar curl 3x8
Tricep extension 4x failure
Superset
Ez bar preacher curl 3x8
Single arm extension 3x8
Incline DB curl 4x12
Forearms
DB reverse curl 4x12
Single arm cable forearms curl 4xfailure

● Chest & Shoulders

BB bench 4x4 77.5% / BB Close grip bench 2x8 55%

Superset
DB shoulder press 4x8
Incline DB press 4x10
Superset
Cable flies 3x12
Cable Rear delt flys 3x12
Dips 4xfailure (weighted)
Abs
Hanging knee tucks 3xfailure
Ab crunch machine 3xfailure

● Legs

BB squat 3x5 72.5%

DB RDLs 4x12
Leg press 4x10
Superset
Leg extensions 3x15 / hold for 5 seconds / half reps till failure
Hamstring curl 4x15 / squeeze last 5 reps /
Superset
Elevated Goblet squats 4x8
Calf raises 3x20

Week 11

● Back & Arms

BB bent over row 4x10

Cable upright rows 4x12
Single arm lat pulldown 3x8
Close grip cable row 3x10
Tricep extension 3xfailure
Superset
Incline Skullcrusher 3x12
Bicep Ez bar curls 4xfailure
Superset
Tate press 4x10
DB curls 4x10
Rope hammer curl 3x10
Forearms
Dumbell reverse curl 4xfailure
Plate twists 3x60 seconds

● Chest & Shoulders

BB bench 1x1 85% / 3x7 75%

Incline BB bench (pyramid) 4x10
Seated DB shoulder press 3x8
DB lateral raise 3x10
Machine chest flies 3x12
Superset
T Bar rear delt shrug 3x12
Shrugs 3xfailure
Abs
Hanging leg raise 4x12
Rope Ab crunch 4x12

● Legs

BB Squat 2x1 95% / 3x8 75%

BB RDLs 3x10
Superset
Hamstring curls 3x12 (dropset)
Leg extensions 3xfailure
Superset
V squat lunges 5x10
Calf raises 4x20

● Back & Arms

BB deadlift 1x1 90% / 3x6 70-75%

Lat pulldown wide grip 4x10
 ISO lateral low row 4x10
Lat pullover 3x10
Pull ups 3xfailure (weighted)
Superset
Dumbell alternating curl 4x10-12 (last set hit failure then drop 10lbs and rep out till failure
do this all the way until the 10lb DBs)
Tricep Rope pushdown 4x10-12 (dropset last set)
Superset
Cable rope hammer curl 3x10-12 (dropset last set)
Overhead rope tricep extensions 3x10-12
Single arm tricep extensions 2x failure
Forearms
Single arm cable forearm curl 4x15
Behind the back forearm curl 4x15

● Chest & Shoulders

BB bench 4x5 77.5%

Machine shoulder press 4x10
Incline DB bench 4x8
Superset
DB rear delt flys 3x12
Cable flys 3x12
Superset
Decline chest press machine 2xfailure
Shrugs 2xfailure
Abs
Hanging leg raise 4x15
V-ups 4x12

● Legs

BB squat 5x5 75% 1xfailure plate elevated 50%

Superset
Leg extension holds 4x6 / half reps till failure
Hamstring curl 4xfailure (dropset)
Leg press 4x10
DB RDLs 4x8
Calf raises 4x20 (weighted)
 Week 12

● Back & Arms

BB row 5x6
Pull ups 3x12-15 (weighted)
Mag grip pulldown 4x12-10
Wide grip seated row 3x10 (dropset)
Superset
Spider curls 4x10
Tricep Skullcrushers 4x10
Superset
Hammer curls 3x8-10 (dropset)
Tricep rope pushdown 3x8-10 (dropset
1 arm tricep pushdown 2xfailure
Forearms
Behind the back barbell curl 4xfailure
Plate curl twist (25-35lbs) 3xfailure

● Chest & Shoulders

BB bench 1x1 85% / 3x8 75-77.5%

DB shoulder press 4xfailure
Machine flys 3xfailure (12-15)
Superset
DB front raise 3x10
DB lateral raise 3x10
Incline machine chest press 4x10
Superset
Face pulls 3x10
Dips 3xfailure
Abs
Hanging leg raise 4x12
Rope Ab crunch 4x12

● Legs

BB squat 1x1 87.5% / 4x6 75-77.5% 1xfailure heel elevated squats 60%
BB hip thrusts 4x8
Superset
Hamstring curl 4xfailure (dropset)
Single leg quad extensions 4xfailure (dropset)
DB RDLs 4x10
Goblet squat 4x8 (heavy)
Calf raises 4x20

● Back & Arms

BB deadlift 1x1 87.5-90% / 4x5 70-75%

Wide grip lat pulldown 4x12
ISO lateral high row 4x12
Superset
Close grip lat pulldown 3x10
Single arm rope pullover 3x10
Cable curls 3xfailure
Superset
Alt DB curl 4x12
Tricep v bar push down 4x12
Superset
Overhead curl 3x10
Rope overhead extension 3x10
Forearms
Cable forearm curl 3xfailure
Ez bar front reverse forearm curl 3xfailure

● Chest & Shoulders

BB bench 5x5 75-77.5%

close grip bench 2xfailure 55%
Bb seated shoulder press 3x8-10
Flat chest press machine 4x10
Superset
Cable flys high to low 4xfailure
Cable rear delt flys 4xfailure
DB lateral raise 4x10
Peck Deck 3xfailure
Abs
Hanging leg raise 4xfailure
Cable crunch machine 4xfailure
 ● Legs

BB squat 4x5 75%

BB RDLs 3x10
Leg press 4x10
Superset
Single leg Hamstring curls 3x12 (dropset)
Leg extensions 3xfailure (dropset)
Superset
DB Bulgarian split squats 4x10
Calf raises 4x20

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