Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
DUP (W/ APRE as rep variable maker)
Phase 1 = Week 1 - Week 3: just getting the body use to the routine and volume.
- Use true calculation for Hypertrophy vs Max days.
- Utilize Autoregulatory Progressive Resistance Exercise to caluclate for Rep variable.
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Sumo Deadlift
|
10x1 reps |
rest: 60s
|
Dumbbell Bench Press
|
3x6 reps |
rest: 60s
|
||
Barbell Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Sumo Deadlift
|
6x1 reps |
rest: 60s
|
Dumbbell Bench Press
|
3x3 reps |
rest: 60s
|
||
Barbell Squat
|
3x3 reps |
rest: 60s
|
||
Barbell Sumo Deadlift
|
3x1 reps |
rest: 60s
|
Lying Leg Curls
|
2x15 reps |
rest: 60s
|
||
Squat Press (machine)
|
2x15 reps |
rest: 60s
|
||
Standing Calf Raises
|
2x15 reps |
rest: 60s
|
||
Cable Underhand Pull Down
|
2x15 reps |
rest: 60s
|
||
Leg Extensions
|
2x15 reps |
rest: 60s
|
||
Barbell Spider Curl
|
3x15 reps |
rest: 60s
|
||
Machine Fly
|
3x15 reps |
rest: 60s
|
||
Barbell Reverse Grip Skullcrusher
|
3x15 reps |
rest: 60s
|
||
Barbell Up Right Row
|
3x15 reps |
rest: 60s
|