Workout A
Incline Barbell Press
Overhead Military Press
Flat Bench Press
Lateral Raises
Any Tricep Movement 1
Any Tricep Movement 2
Any Ab Work
Workout B
Sumo Deadlifts/Hybrid Sumo
Deadlifts/Conventional Deadlifts
Weighted Chin-Ups/Lat Pulldowns
Close Grip Cable Pulls
Bent Over Dumbbell Rows
Any Bicep Movement 1
Any Bicep Movement 2
Any Ab Work
Workout C
Bulgarian Dumbbell Split Squats
Leg Press
Smith Machine Calf Raises
Lateral Raises
Any Ab Work
Workout D
Flat Bench Press
Lat Pulldowns
Lateral Raises
Any Bicep Movement
Any Tricep Movement
Any Ab Work
isolation movements
Chest, Shoulder and Tricep Dominant
4 – 7 x 3 (RPT) ~ 8% decrement
4 – 7 x 3 (RPT) ~ 10% decrement
5 – 8 x 3 (RPT) ~ 10% decrement
10 - 12 x 3 (Straight Sets)
7 – 10 x 3 (Straight Sets)
7 – 10 x 3 (Straight Sets)
8 – 12 x 3 (Straight Sets)
Back and Bicep Dominant
4 – 7 x 2 (RPT) ~ 8% decrement
4 – 7 x 3 (RPT) ~ 10% decrement
5 – 8 x 3 (RPT) ~ 10% decrement
10 - 12 x 3 (Straight Sets)
7 – 10 x 3 (Straight Sets)
7 – 10 x 3 (Straight Sets)
8 – 12 x 3 (Straight Sets)
Leg Dominant
5 – 8 x 3 (RPT) ~ 10% decrement
5 – 8 x 3 (RPT) ~ 10% decrement
10 - 15 x 2 (RPT) ~ 10% decrement
10 - 12 x 3 (Straight Sets)
8 – 12 x 3 (Straight Sets)
Leg Dominant
10 x 4 (Straight Set)
10 x 4 (Straight Set)
10 - 12 x 3 (Straight Sets)
8 x 3 (Straight Sets)
8 x 3 (Straight Sets)
8 – 12 x 3 (Straight Sets)
My favorite Tricep Movements:
1. Tricep Pushdowns
2. Skullcrushers
3. Single Arm Cable Tricep Pushdowns

My favorite Bicep Movements:

1. Dumbbell Bicep Curls
2. Dumbbell Incline Bicep Curls
3. Barbell Curls
4. Hammer Curls

My favorite Ab Works:
1. Hanging Leg Raises
2. Hanging Knee Raises
3. Hanging Side to Side Knee Raises
4. Planks

NOTES:
For Weighted Pullups and Bulgarian Split Squats

Total your bodyweight and the weights.

If your bodyweight is 80kg, and you’re doing 20kg Weighted Pullups, that means your total
weight is 100kg.
To decrease it by 10%, decrease it from 100kg-not 20kg.
Same with Bulgarian Split Squats. If you’re doing 30kg, it means you’re doing 80+30kg =
110kg. For the next set, subtract 10% from 110kg to find your next weight, don’t subtract from
30kg.
E.g
Weighted Pullups

Set 1: BW(Bodyweight) + 20kg = 100kg.

Set 2: BW(Bodyweight) + 10kg = 90kg.
Set 3: BW(Bodyweight) + 1.25kg = 81.25kg.
or

Bulgarian Split Squats

Set 1: BW(Bodyweight) + 15kg (dumbbells) = 110kg.
Set 2: BW(Bodyweight) + 10kg (dumbbells) = 100kg.
etc.

tracking your lifts - IMPORTANT

You can write it down in your phone’s Notes, or track with a physical notebook-up to
you. Track only your Key Lifts (RPT lifts). This is how I track my progress:

Workout A:
Incline Bench Press (if 5% decrement)

--Session 1
90kg x 5
85kg x 6
80kg x 8
--Session 2
90kg x 6
85kg x 7
80kg x 9
--Session 3
92.5kg x 4
87.5kg x 5
82.5kg x 7
etc.

Overhead Military Press (if 10% decrement)

--Session 1
65kg x 5
57.5kg x 6
52.5kg x 8
--Session 2
65kg x 6
57.5 x 7
52.5kg x 8
--Session 3
67.5kg x 5
60kg x 6
55kg x 7
etc.