EFX Sports & Eric Broser’s 9 Week Maximum Muscle Trainer

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The P/RR/S training method was conceived and pioneered by Eric Broser.

Power, Rep Range, Shock is a cyclical approach to lifting weights in which you utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all of the body’s various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so that your body cannot adapt to any one form of training, which would eventually result in stagnation. P/RR/S addresses muscle growth from a variety of “angles,” and allows significant progress to take place on a very consistent, and long-term, basis (and that is what we all want, right?).

The 3 Week P/RR/S Training Cycle

Week 1 – Power Training

Week # 1 is POWER training, and it is meant to annihilate the highest threshold fast twitch muscle fibers, increase raw strength, and stimulate a greater amount of natural testosterone to course through your veins. Here is the outline for a basic POWER week:

  • Rep Goal: 4-6
  • Rest Between Sets: 3-4 minutes
  • Lifting Tempo: 2-4/0/X
  • Exercises: Mostly compound
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Week #2 – Rep Range Training

Week # 2 is REP RANGE training, the goal of which is tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, induce capillarization, and to stimulate growth producing metabolic adaptations within muscle cells. Here is the outline for a basic REP RANGE week:

  • Rep Goal: 7-9, 10-12, 13-15, 16-20
  • Rest Between Sets: 2-3 minutes
  • Lifting Tempo: 2/1/2/1***
  • Exercises: Compound, Isolation, Machine or Cable

***1-second hold at peak contraction for certain exercises (ex. Leg Extensions).

Week #3 – Shock Training

Week # 3 is SHOCK training, and a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle producing, fat incinerating hormones known to science! Here is the outline for a basic SHOCK week:

  • Rep Goal: 7-9 for SS and 10-12 for DS
  • Rest Between Sets: cardiovascular and mental recovery
  • Lifting Tempo: 2/0/1
  • Exercises: Compound, Isolation, Machine or Cable

*Author’s Note: Lifting Tempo is the phrase used to describe how fast you lower, lift and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. Here is an example from each workout above that will illustrate the concept of “lifting tempo.”

6 Growth Guidelines

Guideline # 1: Strict form must be used

Using strict form on all of your exercises will assure that you are stimulating the muscle that you wish to target. Those that “throw” the weights up when doing side laterals or barbell curls, for example, are only cheating themselves out of growth. Once you reach failure using strict form, THEN it is ok to use momentum (to a reasonable degree) to try and extend your set a bit further.

Guideline # 2: Do not overdo it

Our bodies have limited amounts of recovery ability, as well as a limited amount of “energy” to put toward building new muscle tissue. So, here a few sub-guidelines to follow to keep you from overdoing it…

  • Train no more than 4 days per week.
  • Do not train more than 2 days in a row without taking a full day off from the gym.
  • Workouts should last no more than 75-90 minutes.

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Guideline # 3: Eat adequate protein!

This is perhaps the most important of all the advice I can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains no matter how well thought out your training and supplementation programs are.

How much protein is enough? For most serious trainees, at least 1-1.5 gram of protein per lb. of bodyweight should be consumed daily.

Guideline # 4: Take advantage of the post workout “anabolic window!”

In the 60-minute period immediately following a workout there is such an important opportunity available to aid in the plight for maximum hypertrophy, that I don’t know why anyone would not take full advantage of it! Right after you train your muscles are not only literally starving for protein and carbohydrates, but your entire metabolic machinery is in a state where a tremendous amount of nutrients can be preferentially shuttled directly toward muscle cells, and away from adipocytes.

The best thing you can do at this time is to whip up and consume a shake containing 40-60 grams of fast acting (whey) protein and 50-100 grams of high glycemic carbs (exact amounts depending on bodyweight and goals).

*NOTE: I highly recommend EFX Sports Karbolyn be utilized as a post workout carbohydrate mixed along with your favorite whey protein for maximally efficient glycogen loading, muscle repair, recuperation and recovery.

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Guideline # 5: Use the right supplements

While it is not 100% necessary to use supplements in order to make progress, they certainly can hasten results. When engaging in an intense training cycle, such as P/RR/S I highly recommend supercharging your workouts with a scientifically engineered pre-workout such as EFX Sports SHOCK.

Additionally I suggest keeping your cells swollen with creatine on non training days by including 1.5 – 3 grams of EFX Sports Kre-Alkalyn in powdered, liquid or capsule form.

Guideline # 6: Get your sleep

Going to the gym and putting in intense workouts day after day is what acts as the stimulus for gains in muscle size and strength. Proper nutritional intake will give you the building blocks necessary to actually build new lean tissue onto your frame.

However, all of this will be meaningless if you do not allow your body the time and opportunity to “work” this magical process. Think of sleep as your body’s 8-hour muscle building work shift, and if you can put in a little overtime, expect some extra compensation in the form of more muscle.

Notes: Rest is in minutes. CMR rest stands for Cardiovascular/Mental Recovery.

After 9 full week “meso-cycle” (three 3-week P/RR/S cycles) it is best to take a full week off from the gym, or to at least engage in one week of very light training to allow you to “recharge your mental and physical batteries.” After this off (or light) week, it is time to return to P/RR/S, but this time with a new arsenal of exercises to challenge your mind, muscles, and nervous system with.

Week 1

Monday – Power
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Bench Press  4  4-6  4/0/X  3-4
Incline Bench Press  4  4-6  4/0/X  3-4
Incline Dumbbell Flye  2  6-8  3/0/X  3
Barbell Curl  4  4-6  4/0/X  3
Concentration Curl  3  6-8  3/0/X  3
Standing Alternating Hammer Curl  2  4-6  3/1/X  3
Seated Barbell Wrist Curl  2  6-8  2/0/X  2
Cable Crunch  3  13-15  2/0/1/1  2-3
Knee Raise  2  Max  2/0/1  2-3
Tuesday – Power
Quads, hamstrings AND Calves
Exercise Sets Reps Tempo Rest
Barbell or Smith Squat  4  4-6  4/0/X  4
Leg Press  4  4-6  4/0/X  4
Single Leg Extension  2  6-8  3/0/X  3
Leg Curl  3  4-6  4/0/X  3
Barbell or Smith SLDL  3  4-6  3/0/1  4
Single Leg Curl  2  6-8  3/0/X  3
Calf Press  3  4-6  2/0/X  2-3
Single Leg DB Calf Raise  2  6-8  2/0/X  2-3
Thursday – Power
Lats, Lower Back AND ABS
Exercise Sets Reps Tempo Rest
CG Seated Cable Row  4  4-6  2/0/X  3-4
Yates Barbell or Smith Row  4  4-6  2/0/X  4
Wide Grip Pull Down  2  6-8  2/0/X  3
Deadlift  2  4-6  2/1/X  4
Low Rack Barbell or Smith Deadlift  2  6-8  2/1/X  4
Weighted Incline Sit Up  3  13-15  2/0/1  2-3
Hanging Leg Raise  2  Max  2/0/1  2-3
Friday – Power
Shoulders, Traps, Triceps AND Calves
Exercise Sets Reps Tempo Rest
Seated Barbell or Smith Overhead Press  3  4-6  4/0/X  4
Seated DB or Machine Press (Palms Facing Ears)  3  4-6  4/0/X  4
Rear Delt Flye Machine  3  6-8  3/0/X  3
Barbell Upright Row (Just Inside Shoulder Width)  2  4-6  2/0/X  3-4
Barbell or Machine Shrug  2  6-8  2/0/X  3-4
Skull Crushers or Close Grip Bench  4  4-6  3/0/X  3-4
V-Bar Push Down  3  6-8  2/0/X  3
Standing Calf Raise  3  4-6  2/0/X  2-3
Seated Calf Raise  2  6-8  2/0/X  2-3

2

Monday – Rep Range
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Incline DB Bench Press  3  7-9  2/0/2  2-3
Smith Bench to Upper Chest  3  10-12  2/0/2  2-3
Weighted or Machine Dips  2  13-15  2/0/2  2-3
Cable Crossover or Pec Dec  2  16-20  2/0/2/1  2
Barbell or EZ Bar Preacher Curl  3  7-9  2/0/2/1  2
Alternating Dumbbell Curl  2  10-12  2/1/2/1  2
Low Cable Curl  2  13-15  2/0/2/1  2
Reverse Barbell Curl  2  7-9, 10-12  2/0/2  2
Wrist Curl Behind the Back  2  13-15, 16-20  1/0/1/1  2
Cable Crunch  1  16-20  2/0/1/1  2
Hanging Knee Raise  2  21-15 or Max  2/0/1  2
Lying Side Crunch  1  26-20/Side  1/0/1/1  2
Tuesday – Rep Range
Quads, Hamstrings AND Calves
Exercise Sets Reps Tempo Rest
Hack Squats  3  7-9  2/0/2  2-3
Leg Press  3  10-12  2/0/2  2-3
Smith Machine Split Squats  2  13-15/Leg  2/1/1  2-3
Single Leg Extension  2  16-20/Leg  2/0/1/1  2-3
Lying Leg Curl  2  7-9  2/0/2/1  2
Seated Leg Curl  2  10-12  2/0/2/1  2
Straight Leg Barbell Good Morning  2  13-15  2/0/2  2
Adduction  2  16-20  2/0/1/1  2
Calf Press  2  7-9  2/1/1  2
Seated Calf Raise  1  10-12  2/0/1/1  2
Single Leg DB Calf Raise  1  13-15/Leg  2/0/1/1  2
Thursday – Rep Range
lats, lower back AND ABS
Exercise Sets Reps Tempo Rest
Yates Row  3  7-9  2/0/1  2-3
Close Grip Pull Down  3  10-12  2/1/1/1  2
Wide Grip Seated Cable Row  2-3  13-15  2/0/1/1  2
Stiff Arm Pull Down or Machine Pull Over  2-3  16-20  2/0/1/1  2
Barbell or Smith Rack Deadlift – Knee Level  2  7-9, 10-12  2/1/1  2-3
Weighted Hyperextension or Back Extension Machine  2  10-12, 13-15  2/1/2/1  2
Seated or Lying Crunch Machine  2  16-20  2/0/1/1  2
Lying Leg Raise  1  21-25 or Max  2/0/1  2
Side Plank  1  Max Time  N/A  2
Friday – Rep Range
Shoulders, Traps, Triceps and Calves
Exercise Sets Reps Tempo Rest
Shoulder Width Grip Upright Row  2  7-9  2/0/2  2-3
Side Lateral Raise  3  10-12  2/0/1/1  2
Machine Shoulder Press  2  13-15  2/0/2  2-3
Rear Delt Flye Machine  2  16-20  2/0/2/1  2
Barbell or Machine Shrug  2  7-9  2/0/1/1  2
Seated DB Shrugs – Chest to Incline Bench  1  10-12  2/0/1/1  2
Close Grip Cable Upright Row  1  13-15  2/0/1/1  2
Close Grip Bench Press  2  7-9  2/0/2  2-3
V-Bar Push Down  2  10-12  2/0/2/1  2
Single Arm Seated Overhead DB Extension  2  13-15  2/1/2  2
Single Arm Rope Extension  1  16-20  2/0/1/1  2
Standing Calf Raise  2  7-9, 10-12  2/1/1/1  2
Seated Calf Raise  2  13-15, 16-20  2/0/1  2

3

Monday – Shock
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Bench Press – 1 and 1/2 Reps  2  7-9  2/0/1 and 1/0/1  CMR
Hammer or Smith Incline Press – (Rest Pause – Perform 7-9 reps, rest 15 seconds. Perform max reps, rest 30 seconds. Perform max reps again)  2  2/0/1  CMR
Superset: Incline DB Flyes and Cable Crossovers  1-2  10-12  2/1/1 and 2/0/1/1  CMR
Superset: Seated Incline DB Curls and Standing Barbell Curls  2  7-9  2/0/1  CMR
Single Arm Dumbbell Preacher Curl – (Rest Pause – Perform 7-9 reps, rest 15 seconds. Perform max reps, rest 30 seconds. Perform max reps again)  2  2/0/1  CMR
Superset: Reverse Barbell Curl and Seated Barbell Wrist Curl  2  7-9/13-15  2/0/1 and 1/0/1/1  CMR
Superset: Lying Leg Raise and Bench Knee-Ups  2 Max Reps  2/0/1  CMR
Drop Set: Cable Crunch  1 13-15 , drop 6-8  2/0/1/1
Tuesday – Shock
Quads, Hamstrings AND Calves
Exercise Sets Reps Tempo Rest
Leg Press (5 reps bottom to midpoint; 5 reps midpoint to top; max full reps)  2  5/5/Max  2/0/1  CMR
Barbell or Smith Squats (Rest Pause – Perform 7-9 reps, rest 20 secs. Perform max reps, rest 40 secs. Perform max reps again)  2  2/0/1  CMR
Drop Set: Single Leg Extension  1-2  7-9, drop 4-6  2/0/1/1  CMR
Lying Leg Curl (With eccentric emphasis)  2  4-6  5/1/1/1  CMR
Superset: Seated Leg Curl/DB Stiff Leg Deadlift  2  7-9/10-12  2/0/1/1 & 2/0/1  CMR
Calf Press (Rest Pause – Perform 7-9 reps, rest 10 secs. Perform max reps, rest 20 secs. Perform max reps again)  2  1/1/1  CMR
Drop Set: Seated Calf Raise  1  13-15, drop 6-8  1/0/1  CMR
Thursday – Shock
Lats, Lower Back and Abs
Exercise Sets Reps Tempo Rest
CG Seated Cable or Machine Row (With stretch pauses)  2  7-9  2/4/1  CMR
Superset: DB Pullover/Yates Row  2  10-12/7-9  2/0/1 & 1/0/1  CMR
Dropset: Wide Grip Pulldown or Assisted Pullup Machine  2  7-9, drop 4-6  2/0/1/1  CMR
Superset: Deadlift/Bodyweight Hyperextension  2  7-9, Max  2/0/1 & 2/0/1/1  CMR
Superset: Hanging or Supported Straight Leg Raise/Lying Bent Leg Hip Raise  2  Max  2/0/1 & 1/0/1  CMR
Seated or Lying Crunch Machine (Rest Pause – Perform 16-20 reps, rest 10 secs. Perform max reps, rest 20 secs. Perform max reps again)  1  2/0/1/1  CMR
Friday – Shock
Shoulders, Taps, Triceps and Calves
Exercise Sets Reps Tempo Rest
Triset: Incline Rear DB Lateral/Seated DB Side Lateral/Standing Front BB or DB Raise  2  7-9  2/0/1  CMR
Dropset: Seated Machine Shoulder Press  2  7-9, drop 4-6  2/0/1  CMR
BB or Smith Behind the Back Shrug (Rest Pause – Perform 10-12 reps, rest 15 secs. Perform max reps, rest 30 secs. Perform max reps again)  1  1/0/1/1  CMR
Superset: Close Grip BB Upright Row/DB Shrug  1  7-9  2/0/1 & 1/0/1/1  CMR
Dropset: Reverse Grip Pushdown  1  13-15, drop 6-8  2/0/1  CMR
Dropset: V Bar Pushdown  1  7-9, drop 4-6  1/0/1/1  CMR
Superset: Incline 2 Arms Overhead DB Extension/Lying BB or EZ Bar Extension  2  7-9  2/0/1  CMR
Superset: Standing Calf Raise/Seated Calf Raise  2  7-9/10-12  2/0/1/1 & 1/0/1  CMR
Single Leg Calf Press (Rest Pause – Perform 7-9 reps, rest 10 secs. Perform max reps, rest 20 secs. Perform max reps again)  1  1/0/1  CMR

4

Monday – Power
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Bench Press  3  4-6  4/0/X  3-4
Incline Dumbbell Bench Press  3  4-6  3/0/X  3-4
Hammer Incline Press  2  4-6  3/1/X  3-4
 Dumbbell Flye  2  4-6  3/1/X  3
 90 Degree DB Preacher Curl  2  4-6  4/0/X  3
Seated Incline Alternating DB Curl  3  4-6  3/1/X  3
Concentration Curl  2  4-6  3/1/X  3
Standing Alternating DB Hammer Curl  2  4-6  2/1/X  2-3
Reverse Barbell Curl  2  4-6  3/0/X  2-3
Weighted Incline Sit Up  3  16-20  2/0/1  2
Hanging or Supported Straight Leg Raise  2  Max  2/1/X  2
Tuesday – Power
Quads, Hamstrings and CalveS
Exercise Sets Reps Tempo Rest
Leg Press  3  4-6  3/1/X  4
Barbell or Smith Squat  3  4-6  4/0/X  4
Single Leg Extension  2  4-6  3/0/X/1  3
Smith Machine Split Squat  2  4-6  3/0/X  3-4
Lying Leg Curl  3  4-6  4/0/X  3
Seated Single Leg Curl  3  4-6  2/1/X/1  3
Barbell or Smith Machine Stiff Leg Deadlift  2  4-6  2/0/X  4
Calf Press  3  4-6  2/1/X  2-3
Seated Calf Raise  2  4-6  2/1/X  2-3
Thursday – Power
Lats, Lower Back AND ABS
Exercise Sets Reps Tempo Rest
Yates Row or Smith Machine Row  3  4-6  2/0/X  4
Close Grip Seated Cable Row  3  4-6  2/1/X  3-4
Wide Grip Pulldown or Weighted Pullup  2  4-6  2/1/X  3-4
One Arm Dumbbell Row  2  4-6  2/1/X  4
Low Rack Pull  4  4-6  2/1/X  4
Cable Crunch  2  16-20  2/0/X/1  2
Hanging Knee Raise  3  Max  2/0/X  2
Friday – Power
Shoulders, Traps, Triceps and Calves
Exercise Sets Reps Tempo Rest
Seated Barbell Press  3  4-6  4/0/X  3-4
Seated Bent Over Reverse laterals  2  4-6  2/1/X  3
Shoulder Width Grip Barbell Upright Rows  2  4-6  2/1/X  3-4
Single Arm Cable Side Laterals  2  4-6  2/1/X  3
Barbell or Smith Machine Shrugs  2  4-6  2/0/X/1  3
Single Arm Dumbbell Upright Row  2  4-6  1/1/X  3
Barbell or Smith Machine Close Grip Bench Press  3  4-6  4/1/X  4
Seated Single Arm Overhead Dumbbell Extension  2  4-6  2/1/X  3
Single Arm Push Down  2  4-6  2/0/X  3
Seated Calf Raise  2  4-6  2/0/X  2-3
Standing Calf Raise  3  4-6  2/0/X  2-3

5

Monday – Rep Range
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
60 Degree Incline Dumbbell Press  3  7-9  2/0/2  2-3
Smith Bench to Upper Chest  3  10-12  2/0/2  2-3
Flat Bench Dumbbell Flye  2  13-15  2/1/2  2
Low Cable Crossover  2  16-20  2/0/2/1  2
90 Degree Barbell Preacher Curl  3  7-9  2/1/2/1  2
Low Cable Curl  2  10-12  2/0/2/1  2
Seated Incline Alternating Dumbbell Curl  2  13-15  2/1/2  2
Reverse Barbell Curl  2  7-9, 10-12  2/0/2  2
Seated Barbell Wrist Curl  2  13-15, 16-20  1/0/1/1  2
Cable Crunch  1  13-15  2/0/1/1  2
Hanging Leg Raise  2  16-20  2/0/2  2
Lying Side Crunch  1  21-25/Side  1/0/1/1  2
Tuesday – Rep Range
Quads, Hamstrings and Calves
Exercise Sets Reps Tempo Rest
Squats  3  7-9  2/0/2  3
Narrow Stance Leg Press  3  10-12  2/0/2  3
Smith Machine or DB Alternating Rear Lunge  2  13-15  2/0/1  3
Single Leg Extension  2  16-20  2/0/1/1  2
Barbell or Smith Machine Stiff Leg Deadlift  3  7-9  2/0/2  3
Seated Leg Curl  3  10-12  2/0/2/1  2-3
Lying Leg Curl  2  13-15  2/0/2/1  2-3
Calf Press  2  7-9, 10-12  2/1/1  2
Single Leg Seated Calf Raise  2  13-15, 16-20  2/0/1  2
Thursday – Rep Range
Lats, Lower Back and Abs
Exercise Sets Reps Tempo Rest
Wide Grip Weighted Pull Up or Pull Down  3  7-9  2/0/2  2-3
Yates Row or Smith Machine Row  3  10-12  2/0/1  3
Single Arm Seated Cable or Hammer Row  2-3  13-15  2/1/2  2-3
Stiff Arm Pull Down or Pullover Machine  2  16-20  2/0/2/1  2
Deadlift  2  7-9, 10-12  2/1/1  3
Barbell Good Morning  2  13-15  2/0/2  2-3
Seated or Lying Weighted Crunch Machine  2  13-15  2/0/2  2
Alternating Twisting Cable Crunch  2  16-20  1/0/1/1  2
Vertical Supported or Hanging Bent Leg Hip Raise  2  21-25  2/0/1  2
Friday – Rep Range
Shoulders, Traps, Triceps AND ABS
Exercise Sets Reps Tempo Rest
Seated Dumbbell or Machine Side Lateral  2  7-9  2/0/1/1  2-3
Barbell or Smith Seated Press Behind the Neck  3  10-12  2/0/2  3
Alternating Hammer Grip Front DB Raise  2  13-15  2/0/1/1  2-3
Face Down on Incline Bench Rear DB Lateral  2  16-20  2/0/2  2-3
Barbell or Smith Behind Back Shrug  2  7-9, 10-12  1/0/1/1  2
Close Grip EZ Bar Upright Row  2  10-12, 13-15  2/0/2/1  2
Straight Bar Push Down  2  7-9  2/0/1/1  2
Barbell or Smith Close Grip Bench Press  2  10-12  2/0/2  3
Seated Single Arm Overhead Dumbbell Extension  3  13-15  2/1/2  2
Standing Calf Raise  2  7-9, 10-12  2/1/1/1  2
Single Leg Calf Press  2  13-15  2/1/1  2

6

Monday – Shock
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Superset: Hammer or BB Incline Press/Incline DB Flye  2  7-9  2/0/1  CMR
Dropset: BB or Smith Bench Press  2  7-9, drop 4-6  2/0/1  CMR
Dropset: Cable Crossover  1-2  13-15, drop 6-8  1/0/1/1  CMR
Superset: 90 Degree BB Preacher or Incline Prone Curl/Standing Alternating DB Curl  2  7-9  2/0/1  CMR
Dropset: Single Arm Front Biceps Pose Upper Cable Curl  2  7-9, drop 4-6  1/0/1/1  CMR
Superset: Seated BB Reverse Wrist Curl/BB or Cable Reverse Curl  2  13-15, 7-9  1/0/1 & 2/0/1  CMR
Dropset: Standing Behind Back Barbell Wrist Curl  1  13-15, drop 6-8  1/0/1/1  CMR
Tuesday – Shock
Quads, Hamstrings and Calves
Exercise Sets Reps Tempo Rest
Dropset: Wide Stance Leg Press  2  7-9, drop 4-6  2/0/1  CMR
Dropset: Narrow Stance Hack or Feet Forward Smith Squat  2  7-9, drop 4-6  2/0/1  CMR
Superset: Walking BB or DB Lunge/Leg Extension  1-2  13-15, 10-12  2/0/1  CMR
Dropset: Lying Leg Curl  2  7-9, drop 4-6  2/0/1  CMR
Superset: Seated Leg Curl/DB Stiff Leg Deadlift  2  7-9, 10-12  2/0/1  CMR
Triset: Calf Press/Seated Calf Raise/Bodyweight Standing Calf Raise  2  7-9, 13-15, Max  1/0/1  CMR
Thursday – Shock
Lats, Lower Back and Abs
Exercise Sets Reps Tempo Rest
Superset: Wide Grip BB Bent Row/Yates Row  2  7-9  1/0/1  CMR
Dropset: Close Grip Seated Cable or Hammer Row  2  7-9, drop 4-6  2/0/1  CMR
Superset: Wide Grip Pulldown to Clavicles/Stiff Arm Pulldown or DB Pullover  2  7-9/10-12  2/0/1  CMR
Dropset: Partial Rack or Smith Deadlift from Knee Height  1-2  7-9, drop 4-6  1/1/1  CMR
Bodyweight Hyperextension (Rest Pause – Perform max reps, rest 15 secs. Perform max reps, rest 30 secs. Perform max reps again)  1  2/0/1  CMR
Superset: Lying Straight Leg Raise/Seated Bench Bent Knee Raises  1  Max  2/0/1  CMR
Seated Machine Crunch  2  13-15, drop 6-8  2/0/1  CMR
Friday – Shock
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Superset: Seated BB or Smith Military Press/Hammer Grip Front DB Raise  1  7-9  2/0/1 & 1/0/1  CMR
Superset: Seated DB or Machine Side Lateral/Just Wider Than Shoulder Width Grip BB Upright Row  2  7-9, 10-12  1/0/1 & 2/0/1  CMR
Dropset: Single Arm Incline DB Side Lateral  2  10-12, drop 6-8  1/0/1  CMR
Superset: Close Grip Cable Upright Row/BB Shrug  1-2  10-12, 7-9  1/0/1/1  CMR
Dumbbell Shrug (Rest Pause – Perform 13-15 reps, rest 15 secs. Perform max reps, rest 30 secs. Perform max reps again)  1  1/0/1  CMR
Dropset: Rope Pushdown  1  10-12, drop 6-8  1/0/1  CMR
Dropset: Reverse Grip Straight Bar Pushdown  1  13-15, drop 6-8  1/0/1  CMR
Superset: Seated Single Arm Overhead DB Ext/Lying Single Arm DB Extension  2  7-9  2/0/1  CMR
Superset: Standing Calf Raise (narrow stance)/Seated Calf Raise (wide stance)  1-2  7-9, 10-12  1/0/1  CMR
Single Leg Calf Press (Rest Pause – Perform 10-12 reps, rest 10 secs. Perform max reps, rest 20 secs. Perform max reps again)  1  1/0/1  CMR

7

Monday – Power
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Dumbbell Bench Press  3  4-6  4/0/X  3-4
Barbell or Smith Machine Incline Press  3  4-6  4/0/X  3-4
Incline Dumbbell Flye  2  4-6  4/0/X  3
Dumbbell Pullover  2  4-6  3/0/X  3
Barbell Curl  3  4-6  4/0/X  3
Standing Alternating Dumbbell Curl  2  4-6  3/1/X  3
Concentration Curl  2  4-6  3/1/X  3
Seated Barbell Wrist Curl  2  4-6  2/1/X  2-3
Seated Alternating Wrist Curl  2  4-6  3/1/X  3
Cable Crunch  3  13-15  2/0/1/1  2-3
Hanging Knee Raise  2  Max  2/0/1  2-3
Tuesday – Power
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Leg Extensions  2  4-6  5/0/X  3
Leg Press  3  4-6  3/0/X  4
Hack Squats  3  4-6  4/0/X  4
Smith Machine Split Squats  2  4-6  2/1/X  4
Seated Leg Curl  4  4-6  3/0/X  3
Stiff Leg Deadlift  4  4-6  2/0/X  4
Seated Calf Raise  2  4-6  2/1/X  2-3
Standing Calf Raise  3  4-6  2/1/X  2-3
Thursday – Power
Lats, Lower Back AND ABS
Exercise Sets Reps Tempo Rest
Wide Grip Pull Down or Weighted Pull Up  2  4-6  3/0/X  3-4
Yates Row or Smith Machine Row  3  4-6  2/0/X  4
Close Grip Seated Cable or Hammer Row  3  4-6  2/1/X  3-4
Dumbbell Pullover  2  4-6  2/1/X  3
Knee Level Rack Pulls  4  4-6  2/1/X  4
Weighted Seated or Lying Crunch Machine  2  13-15  2/1/1  2-3
Hanging Leg Raise  3  Max  2/1/1  2-3
Friday – Power
Shoulders, Traps, Triceps AND Calves
Exercise Sets Reps Tempo Rest
Seated Dumbbell Press  2  4-6  4/0/X  3-4
Machine Shoulder Press With Palms Facing Ears  2  4-6  3/0/X  3-4
Standing Bent Rear DB Lateral  2  4-6  2/1/X  3
Single Arm Cable Side Lateral  3  4-6  3/0/X  3
Close Grip Barbell or EZ Bar Upright Row  2  4-6  2/0/X  3
Barbell, Smith or Machine Shrug  2  4-6  1/1/X/1  3
Seated Two Arms Overhead DB Extension  3  4-6  3/0/X  3
Close Grip Bench Press or Weighted Triceps Dips  2  4-6  4/0/X  4
Single Arm Push Down  2  4-6  2/0/X  3
Calf Press  3  4-6  2/1/X  2-3
Seated Calf Raise  2  4-6  2/0/X  2-3

8

Monday – Rep Range
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Hammer Incline Press  3  7-9  2/0/2  3
Smith Bench Press to Upper Chest  3  10-12  2/0/2  3
Dumbbell Flye  2  13-15  2/1/1  2
Cable Crossover or Seated Flye Machine  2  16-20  2/1/2/1  2
Barbell Curl  3  7-9  2/0/1/1  2
Lying Cable Curl  2  10-12  2/0/2/1  2
Seated Incline Dumbbell Curl  2  13-15  2/1/1/1  2
Standing Alternating Hammer Curl  2  7-9, 10-12  2/0/2  2
Barbell Reverse Wrist Curl  2  13-15, 16-20  2/0/1/1  2
Lying Straight Leg Raise  2  10-12  2/1/2  2
Seated Crunch Machine  2  13-15  2/1/2/1  2
Cable Side Crunch  1  16-20  1/0/1/1  2
Tuesday – Rep Range
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Leg Extension  3  7-9  2/0/2/1  2-3
Squats  3  10-12  2/0/1  3
Angled Single Leg Press  2  13-15  2/0/2  3
Dumbbell Split Squats  2  16-20  2/0/1  3
Lying Leg Curl  3  7-9  2/1/2  2-3
Seated Leg Curl  3  10-12  2/0/1/1  2-3
Weighted Hyperextension  2  13-15  2/0/2/1  2-3
Calf Press  3  7-9, 10-12, 13-15  2/1/1  2
Single Leg Standing Calf Raise  2  16-20  2/0/1/1  2
Thursday – Rep Range
Lats, Lower Back and Abs
Exercise Sets Reps Tempo Rest
Underhand Grip Pull Down  3  7-9  2/1/1/1  3
Wide Grip Seated Cable or Hammer Row  3  10-12  2/0/1/1  3
One Arm Dumbbell Row  2  13-15  2/1/1  3
Stiff Arm Pulldown or Barbell Pullover  2  16-20  2/0/2/1  2-3
Deadlift  2  7-9, 10-12  2/1/X  3
Weighted Hyperextensions  2  13-15  2/1/2/1  2-3
Incline Bent Leg Hip Raise  2  10-12  2/0/2/1  2
Cable Crunch  2  13-15  2/0/2/1  2
Side Plank  1  Max Time  N/A  2
Friday – Power
Shoulders, Traps, Triceps and Calves
Exercise Sets Reps Tempo Rest
Seated Dumbbell Side Lateral  3  7-9  2/1/1/1  2-3
Military Press  2  10-12  2/1/X  3
Seated Rear Delt Flye Machine  2  13-15  2/0/1/1  2-3
Close Grip Cable Front Raise  2  16-20  2/1/2/1  2-3
Barbell Shrug  2  7-9, 10-12  2/0/X/2  2-3
Standing Dumbbell or Calf Machine Shrug  2  13-15, 16-20  2/1/1/1  2-3
V Bar Push Down  2  7-9  2/0/1  2
Lying Decline Barbell Extension  2  10-12  2/1/2  2
Seated Single Arm Dumbbell Overhead Extension  2  13-15  2/1/1  2
Single Arm Reverse Grip Push Down  1  16-20  2/1/1/1  2
Seated Calf Raise  3  7-9, 10-12, 13-15  2/1/1/1  2
Unilateral Calf Press  2  16-20  2/1/2/1  2

9

Monday – Shock
Chest, Biceps, Forearms AND ABS
Exercise Sets Reps Tempo Rest
Superset: Incline DB Press/Flat DB Flye  2  7-9  2/0/1  CMR
Dropset: Smith Bench Press to Upper Pecs  2  7-9, drop 4-6  2/0/1  CMR
Dropset: Cable Crossover or Seated Flye Machine  1-2  13-15, drop 6-8  1/0/1/1  CMR
Superset: 90 Degree BB Preacher or Incline Prone Curl/Standing Alternating DB Curl  2  7-9  2/0/1  CMR
Dropset: Lying Cable Curl  2  7-9, drop 4-6  1/0/1/1  CMR
Superset: Seated BB Reverse Wrist Curl/Standing Behind Back BB Wrist Curl  2  13-15  1/0/1 & 1/0/1  CMR
Dropset: Seated Hammer Concentration Curl  1  10-12, drop 6-8  1/0/1/1  CMR
Triset: Vertical Supported or Hanging Straight Leg Raise/Lying Alternating Twisting Crunch on Ball or Floor/Front Plank  2  Max/Max/Max Hold  2/0/1, 1/0/1, N/A  CMR
Tuesday – Shock
Quads, Hamstrings and Calves
Exercise Sets Reps Tempo Rest
Wide Stance Leg Press (Rest Pause – Perform 7-9 reps, rest 20 secs. Perform max reps, rest 40 secs. Perform max reps again)  2  2/0/1  CMR
Dropset: Narrow Stance Hack or Feet Forward Smith Squat  2  7-9, drop 4-6  2/0/1  CMR
Superset: Leg Extension/Alternating BB or DB Bench Step Ups  1-2  10-12  2/0/1  CMR
Dropset: Single Leg Lying Leg Curl  2  7-9, drop 4-6  2/0/1  CMR
Superset: Straight Leg BB Good Morning/Seated Leg Curl  2  13-15, 7-9  2/0/1  CMR
Triset: Calf Press/Standing Bodyweight Calf Raise/Seated Calf  2  10-12, Max, 4-7  1/0/1  CMR
Thursday – Shock
Lats, Lower Back AND ABS
Exercise Sets Reps Tempo Rest
Superset: Underhand Grip BB Bent Row/WG Pulldown  2  7-9  1/0/1 & 2/0/1  CMR
Superset: Incline 2 DB Row/DB Pullover  2  7-9  2/0/1  CMR
Dropset: Close Grip Seated Cable Row  2  7-9, drop 4-6  2/0/1  CMR
Rack Pull – Below the Knee  1-2  7-9, drop 4-6  1/1/1  CMR
Bodyweight Hyperextension (Rest Pause – Perform max reps, rest 15 secs. Perform max reps, rest 30 secs. Perform max reps again)  1  2/0/1  CMR
Superset: Lying Straight Leg Raise/Seated Bench Bent Knee Raises  2  Max  2/0/1  CMR
Cable Crunch  1  13-15, drop 6-8  2/0/1  CMR
Friday – Shock
Shoulders, Traps, Triceps and Calves
Exercise Sets Reps Tempo Rest
Superset: Seated BB or Smith Military Press/CG BB Front Raise  2  7-9  2/0/1 & 1/0/1  CMR
Superset: Seated DB or Machine Side Lateral/Shoulder Width Grip BB Upright Row  2  10-12, 7-9  1/0/1 & 2/0/1  CMR
Dropset: Seated Rear Delt Flye Machine  1  10-12, drop 6-8  2/0/1  CMR
Superset: Seated Leaning Forward DB Shrug/BB or Smith Behind the Back Shrug  1-2  10-12, 7-9  1/0/1/1  CMR
Dropset: Close Grip Cable Upright Row  1  10-12, drop 6-8  1/0/1  CMR
V Bar Pushdown (Rest Pause – Perform 7-9 reps, rest 15 secs. Perform max reps, rest 30 secs. Perform max reps again)  1  1/0/1  CMR
Dropset: Reverse Grip Straight Bar Push Down  1  13-15, drop 6-8  1/0/1  CMR
Superset: Seated Single Arm Overhead DB Ext/Lying Single Arm DB Extension  2  7-9  2/0/1  CMR
Superset: Standing Calf Raise (narrow stance)/Seated Calf Raise (wide stance)  1-2  7-9, 10-12  1/0/1  CMR
Single Leg Calf Press (Rest Pause – Perform 10-12 reps, rest 10 secs. Perform max reps, rest 20 secs. Perform max reps again)  1  1/0/1  CMR
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