Strength Phase

Note: All measurements in pounds

10RM-Hypertrophy/Endurance phase | 5RM – Strength Phase | 3RM – Power Phase

Week1 Week2 Week3 Week4
100% 85% 90% 95% 105%
Day 1
Dumbbell Press 103 88 93 98 108
Hammer Incline Press 225 191 203 214 236
Hammer Decline Press 225 191 203 214 236
Body Master Pec Deck 125 106 112 119 131
Barbell Curl 103 88 93 98 108
Hammer Preacher Curl 90 77 81 86 95
Standing Dumbbell w/incline bench 39 33 35 37 41
Day 2
Squat 275 234 248 261 289
Body Master Leg Extension 185 157 167 176 194
Stiff Legged Deadlift 225 191 203 214 236
Pulse Leg Curl 73 62 66 70 77
Body Master Calf Raise 99 84 89 94 104
Dumbbell Shoulder Press 43 37 39 41 45
Hammer Shoulder Press 112 95 101 106 118
Dumbbell Lateral Raise 30 26 27 29 32
Body Master Rear Delt 71 60 64 67 75
Hammer Shrug 284 241 256 270 298
Day 3
Front Pulldown 155 132 140 147 163
Hammer High Row 219 186 197 208 230
Dumbbell Row 60 51 54 57 63
Paramount Low Row #17 14 15 16 18
Nosebreaker –> Pullover –>Press 82 70 74 78 86
Tricep Pressdown 86 73 77 82 90
Dumbbell One-Arm Seated Press 26 22 23 25 27