1/18/26

 

A.

Back Squat

4 sets x 3 reps @ 85% (380 last cycle) 

85% of your one rep max back squat.

B.

5/3/1 Deadlift 

Week 1 (5's): 65% (325#) x 5, 75% (375#) x 5, 85% (425#) x 5+

C.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

D.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

E.

Dumbbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

F.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range