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Lift 1R Max

Deadlif 255

Lat Pulldown / Pullup 255

Cable Row 200

Face Pull 65

Hammer Curl 45
DB Curl 45
BB Row 155

Bench 175

Overhead 110

Incline DB 75

Tricep Pushdown 70
Overhead Tricep 65

Lateral Raise 25

Squat 215

Romanian Deadlif 210

Leg Press 345

Calf Raise 150

Note: Do core work at least 4x a week, day doesn't matter much.

Monday - Pull Tuesday - Push

(Sets x (Sets x
(Lift) Reps) (Weight) (Lift) Reps) (Weight)

Deadlift 1x5+ 220 Bench 4x8,1x8+ 135

Lat Pulldown / Pullup 3x12 145 Overhead 3x12 65
Cable Row 3x12 110 Incline DB 3x12 45
Face Pull 5x20 30 Tricep Pushdown 3x12 40
Hammer Curl 4x12 25 Overhead Tricep 3x12 40
DB Curl 4x12 25 Lateral Raise 3x12 15

Thursday - Rest

Friday - Pull Saturday - Push

(Sets x (Sets x
(Lift) Reps) (Weight) (Lift) Reps) (Weight)

BB Row 2x8,1x8+ 135 Bench 4x8,1x8+ 135

Lat Pulldown / Pullup 3x12 145 Overhead 3x12 65
Cable Row 3x12 110 Incline DB 3x12 45
Face Pull 5x20 30 Tricep Pushdown 3x12 40
Hammer Curl 4x12 25 Overhead Tricep 3x12 40
DB Curl 4x12 25 Lateral Raise 3x12 15
Wednesday - Legs
(Sets x
(Lift) Reps) (Weight)
4x8,
Squat 1x8+ 185
Romanian Deadlift 3x12 180
Leg Press 3x12 295
Calf Raise 5x12 130

Sunday - Legs
(Sets x
(Lift) Reps) (Weight)
4x8,
Squat 1x8+ 185
Romanian Deadlift 3x12 180
Leg Press 3x12 295
Calf Raise 5x12 130