7/23 – Quads/Back

Squats (high bar, 5’s @ 500):
135×10
225×5
300×5
350×5
400×5

ATG Zombie Front Squats:
225×5
225×5
225×5

Leg Extensions:
125×10-10-10-10-10-10

Bulgarian Split Squats:
bw ×10-10
55×10-10
110×10-10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15
100×30

Pulldowns (wide, overhand grip):
150×12
150×12
150×12
80×30

Shrugs:
225×10
315×10
405×10
495×10
585×15
495×10
405×10

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

7/21 – Push

Elbow feeling decent, but still taking it easy.

Bench Press:
135×12-12-12-12

Ultra-wide Bench Press:
135×12-12-12

Flat DB Flyes:
45×15-15-15

Flat DB Pullovers:
45×20

Incline Bench:
135×12-12-12

Incline DB Flyes:
25×20-20-20

Cable Crossovers (alternating between upwards, mid, regular):
30×20-20-20-20-20-20

CG Bench Press:
135×12-12-12

Flat DB Squeeze Press:
60s ×15-15-40s ×15

JM Press:
45×15-15-15

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
110-95-80-65-50×15

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

7/20 – Pull

Conventional Deadlift (5’s @ 630, reps paused including first):
135×10
225×5
315×5
375×5
445×5
505×6

Deadlift (toes @ plates):
325×5
325×5
325×5

SLDL:
325×5-5-5

BB Row (various overhand grips):
195×10-10-10

Hang Power Cleans:
195×3

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18):
60×15-15-20

Straight-bar Lat Pushdowns (strict form):
60-70-80×15

Wide-grip Pulldowns:
130-140-(150×12-90×15-60×20)

CG Pulldowns:
150-130-110-90-70×12

BB Curls (full rom, top half, bottom half, wide full rom, reverse, reverse wide):
25×25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 59 minutes

7/15 – Shoulders/Arms

Cable Side Laterals (superset with rear laterals):
20×12
40×12
25×12

Cable Rear Laterals:
20×12
40×12
25×12

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
45×12
95×12
145×12

Seated DB Press:
25×15-15-15-15-15

Arnold DB Press:
25×15-15-15

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
45×12-12

EZ Curls (close, wide, hammer grips):
25×12-12-12
45×12-12-12
45×12-12-12

Standing OH Cable Curls:
13×20-20-20

V-bar Pushdowns:
40×20
40×20
40×20

OH Cable Extension:
40×20
40×20
40×20

Single-arm Reverse Pushdown:
10×12-12
10×12-12
10×12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

7/14 – Quads/Back

Paused ATG Squats (low-bar, wraps @ 495+):
135×10
225×5
315×3
405×2
495×1
545×1
495×2 (high-bar)

ATG Zombie Front Squats:
315×3
365×1
415×1

Bulgarian Split Squats:
bw ×10-10
45×10-10
90×10-10
90×10-10
90×10-10

Leg Extensions:
115×10-10-10-10-10

Lying Incline DB Row:
50s ×10-10-10-10-10

Hammer Chins (various widths, superset with retractions):
×10
×10
×12

Hanging Scapular Retractions:
×10
×10
×12

Shrugs:
315×10
405×10
495×10
585×10
495×10
405×10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 70 minutes

7/13 – Push

Elbow feeling ok, but still taking it easy.

Flat DB Bench:
35×20-20-20

Flat DB Flyes:
15×20-20-20-20-20

Incline DB Bench:
35×20-20-20

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

Ultra-wide Bench Press:
45×50-50-50

Incline Pushups (various widths):
bw ×10-10-10-10

DB Squeeze Press:
15×20-20-20-20-20

Reverse DB Press:
15×20-20-20-20-20

OH DB Extension:
15×20-20-20

Rope Pushdowns:
30×20-20-20

Single-arm Rope Extensions:
10×15-15-15

V-Bar Pushdowns:
30×30-30-30

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

7/12 – Pull

Deadlift (stiff bar):
135×10
225×5
315×5
405×3
495×3
585×3 (paused reps)
585×4 (tng)

Conventional Deadlift (stiff bar, reps paused):
495×3
495×5
405×5

BB Row (overhand):
315×6
315×6
315×6
225×6
225×6

Lying Hamstring Curl:
100×6-150×6-200×6

GHRs (4-2):
×12-12-12

Seated Hamstring Curl:
100×6-155×6-6

Wide Neutral-grip Pulldowns:
250×6
250×6
250×6

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×12
100×12
100×12

Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

7/9 – Shoulders/Arms – Deload

OH DB Press:
15×12-12-12-12-12

Arnold DB Press:
15×12-12-12

Military Press:
45×12-12-12

Ultra-wide BTN Standing Military Press:
45×12-12-12-12-12

Side Laterals (superset with rear laterals):
10×12
10×12
10×15

Rear Laterals:
10×12
10×12
10×15

DB Front Lateral Raises:
10×12
10×12
10×15

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×15-15-15

V-bar Pushdowns:
20×50

OH Rope Extensions:
20×50

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 24 minutes

7/8 – Quads/Back – Deload

Squats (various stances):
225×10
225×10
225×10-10

Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

Shrugs:
225×10-10-10

Low Rope Pulls (pull to waist):
20×15-15-15

Seated Pulldown Machine:
50×15-15-15-15-40

Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

7/6 – Push – Deload

Flat DB Bench:
50×20-20-20

Flat DB Flyes:
15×20-20-20

Incline DB Bench:
15×50-50-50

Incline DB Flyes:
15×20-20-20-20-20

Flat DB Pullovers:
15×15-15-15

DB Squeeze Press:
15×20-20-20-20-20

Reverse DB Press:
15×20-20-20-20-20

OH DB Extension:
15×20-20-20

Rope Pushdowns:
30×30-30-30

Single-arm Underhand Pushdowns:
10×20-20-20

V-Bar Pushdowns:
30×50-50

Band Pull-Aparts:
×25-25-25-25

Duration: 28 minutes