KeyLifts

Main + full body

Conditioning

10 weeks / 4 days per week

Penis

Reviews

0 reviews

Week 1

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 2

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 3

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 4

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 5

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 6

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 7

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 8

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 9

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Week 10

Day 1

Bench Press

Assistance
8 x 10 reps

Shrug

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Lateral • Raise

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Bulgarian Split Squat

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 2

Front • Squat

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Push-Up

Assistance
3 x 10 reps

Pull-Up

Assistance
3 x 10 reps

Rear Delt Row

Assistance
3 x 10 reps

Standing • Face Pull

Assistance
3 x 10 reps

Lying • Leg Curl

Assistance
3 x 10 reps

Standing • Hip Extension

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Day 3

Overhead • Press

Assistance
8 x 10 reps

Bent Over • Row

Assistance
3 x 10 reps

Good Morning

Assistance
3 x 10 reps

Incline • Bench Press

Assistance
3 x 10 reps

Shrug

Assistance
3 x 10 reps

Hip Abduction

Assistance
3 x 10 reps

Hip Adduction

Assistance
3 x 10 reps

Forward • Tricep Extension

Assistance
3 x 10 reps

Hammer Curl

Assistance
3 x 10 reps

Goblet Squat

Assistance
3 x 10 reps

Seated • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

Day 4

Deadlift

Assistance
8 x 10 reps

Close Grip • Bench Press

Assistance
3 x 10 reps

Upright • Row

Assistance
3 x 10 reps

Wrist Curl

Assistance
3 x 10 reps

Reverse Grip • Wrist Curl

Assistance
3 x 10 reps

Fly

Assistance
3 x 10 reps

Seated • Bent Over • Reverse Fly

Assistance
3 x 10 reps

Seated • Row

Assistance
3 x 10 reps

Lunge

Assistance
3 x 10 reps

Curl

Assistance
3 x 10 reps

Standing • Calf Raise

Assistance
3 x 10 reps

Neck Flexion

Assistance
3 x 10 reps

More templates like Main + full body

  • Garage Brutality

    Conditioning
    4 weeks / 3 days per week

  • Strength & Condition with circuits

    Conditioning
    5 weeks / 3 days per week

  • Diesel and Jet Fuel

    Conditioning
    4 weeks / 3 days per week

  • 5x5 w/ core

    Conditioning
    3 weeks / 3 days per week
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