| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 5 | 15 | 90-120 sec |
| Flat Barbell Bench Press (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Seated Behind the Neck Press | 3 | 25 | 60 sec |
| Tricep Dips | 3 | 30 | 60 sec |
| Standing Cable Crossovers | 5 | 50 | 30 sec |
| Seated Tricep Extensions (Dumbbell, Rope or EZ bar) | 5 | 50 | 30 sec |
| Seated Dumbbell Lateral Raises | 5 | 50 | 15 sec |
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Conventional Deadlift | 5 | 15 | 90-120 sec |
| Barbell Conventional Deadlift (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Chin-ups | 3 | 25 | 60 sec |
| Chest Supported Rows | 3 | 30 | 60 sec |
| Shrugs (Dumbbell, Barbell or Trap Bar) | 5 | 50 | 30 sec |
| Standing Barbell Curls | 5 | 50 | 30 sec |
| Standing Cable Reverse Fly | 5 | 50 | 15 sec |
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 15 | 90-120 sec |
| Barbell Back Squat (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Barbell Good Mornings | 3 | 25 | 60 sec |
| Leg Press | 3 | 30 | 60 sec |
| Reverse Hyperextension | 5 | 50 | 30 sec |
| Leg Curl (Seated or Lying) | 5 | 50 | 30 sec |
| Calf Raise (Seated or Standing) | 5 | 50 | 15 sec |
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Standing Overhead Press | 5 | 15 | 90-120 sec |
| Standing Overhead Press (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Incline Bench Press (Dumbbell or Barbell) | 3 | 25 | 60 sec |
| Close Grip Bench Press | 3 | 30 | 60 sec |
| Seated Machine Fly | 5 | 50 | 30 sec |
| Standing Tricep Pushdown (Rope, V-bar or Straight bar) | 5 | 50 | 30 sec |
| Standing Cable Lateral Raises | 5 | 50 | 15 sec |
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Snatch Grip Deadlift | 5 | 15 | 90-120 sec |
| Barbell Snatch Grip Deadlift (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Barbell Rows | 3 | 25 | 60 sec |
| Pull-ups | 3 | 30 | 60 sec |
| 1-arm Rows | 5 | 50 | 30 sec |
| Incline Dumbbell Curl | 5 | 50 | 30 sec |
| Seated Machine Reverse Fly | 5 | 50 | 15 sec |
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Front Squat | 5 | 15 | 90-120 sec |
| Barbell Front Squat (20% less weight than previous WS) | 1 | AMQRAP | N/A |
| Barbell Romanian Deadlifts | 3 | 25 | 60 sec |
| Barbell Hip Thrusts | 3 | 30 | 60 sec |
| Dumbbell Lunges | 5 | 50 | 30 sec |
| Seated Leg Extensions | 5 | 50 | 30 sec |
| Hanging Leg Raises | 5 | 50 | 15 sec |