Push
SGHP
-135 x6
-155 x3
-175 x3
-185 x2
-190 x1
-190 x1
Decline bench
-135 x6
-185 x6
-225 x6
-250 x2
HS Incline press
-100/side x7
-90/side x6
-45/side x10
DB Lateral Raise
-20 x25
-30 x13
-12 x15
Rope pushdowns
8 sets
3 sets db overhead extension
Legs
Lying leg curl
-45 x10
-70 x9
-100 x6 partial x6
-45 x8 partial x8
Front squat
-135 x6
-185 x3
-205 x3
-212 x2
-135 x9
HS Leg Press
-485 x20
DB RDL
-35 x10
-45 x10
Standing calf protocol x2
Pull
Smith bent over row
-105 x10
-155 x8
-175 x4
-105 x8
Cable pulldown
-120 x10
-170 x8
-210 x5
dropset 70 x8
Cross body hammer curl
-35 x8
-45 x8
-55 x8
-30 x9
HS Preacher curl
-45 x8
-80 x6
-112.5 x4 dropset 55 x7
4 sets facepulls
Upper
Decline bench
-135 x6
-185 x6
-225 x6
-235 x5
Pullups
-bw x20
-bw x13
-bw x12
-bw x8
-bw x6
SGHP from hang
-135 x6
-155 x4
-175 x1
-175 x1
-135 x4
-135 x3
Facepulls 3 sets
Arms
cross body hammer curls
-30 x8
-40 x8
-50 x8
-55 x6
cable rope pushdowns
4 sets
Dip machine
-200 x9
-200 x6
HS Preacher curl
-45 x8
-80 x8
-105 x7
Concentration curl
-25 x10
Incline skulls
-70 x10
-70 x10
-50 x14
-50 x9
off week baby here in 2 days
Upper
Incline bench
-135 x8
-155 x6
-175 x6
-190 x5
-200 x2
-135 x7
SGHP
-115 x5
-135 x3
-155 x3
-165 x2 x2
Wide grip pullup
-bw x13
-bw x9
-bw x9
Dips
-bw x14
-bw x9
-bw x7
Lower and arms
front squat
-135 x8
-155 x7
-175 x6
-205 x4
-155 x5
-135 x6
GHR
-bw x8
-bw x6
-bw x6
HS Preacher curl
-45 x10
-80 x8
-110 x6
-45 x7
-25 x10
4 sets rope pushdowns
Upper
Incline bench
-135 x8
-175 x6
-205 x1
-165 x6
-135 x8
SGHP
-115 x5
-135 x3
-155 x2
-165 x1
-175 x1
Pullups
-bw x13
-bw x9
-bw x6
-bw x5
Dips
-bw x15
-bw x11
-bw x7
-bw x6
Lower and biceps
Front squat
-135 x8
-175 x6
-205 x4
-205 x2
-215 x1
GHR
-bw x8
-bw x7
-bw x6
-bw x6
-bw x5
Hammer curl
-25 x8
-35 x7
-45 x7
HS Preacher curl
-45 x10
-80 x8
-110 x5
Standing calf
-40 rep with 70lb ten second pause after every 10
Upper saturday forget exact weights
Lower
front squat
-135 x3
-175 x3
-205 x5
-220 x1
-135 x8
GHR
-bw x9
-10 x7
-10 x6
-bw x6
-bw x5
HS Leg extension
-70 x28
Hammer curl
-25 x8
-35 x8
-50 x5
HS preacher curl
-45 x10
-80 x8
-105 x6
Standing calf
-70lb x 3 sets for ten 10 sec pause plus 5 reps
Upper
50 pulllups
Incline bench
-135 x5
-175 x5
-205 x1
-170 x7
-155 x7
Seated top half overhead press
-115 x5
-135 x3
-155 x3
-165 x2
50 dips
3 sets of facepulls
Lower
Front squat
-135 x3
-175 x3
-205 x3
-225 x1
-230 x1
-150 x9
GHR
-bw x9
-15 x6
-15 x6
6 sets rope curls
1 set calf proto 80lbs
1/2 set calf proto 60lbs
1
Starting ct 10 day layer
Day 1
Maxes
215
200
235
Speed bench 150
Day 2
Maxes
215
235
250
Power clean
95 x2 x2
105 x2 x2
110 x2
95 x2
Day 3
Sghp max 175
Sglp max 215
Cglp max 245
Rdl 3x6
115, 135, 145
3 sets curls
Day 4
Decline 3rm 205
185 6x3
close grip 4x3 165
DB shoulder press
-35 x6
-50 x6 x3
still getting used to the home gym, but this program has me motivated again.
Day 5
3rp front squat 200
fs 180 6x3
deadlift
-135 x6
-185 x5
-235 x4
-265 x4
Day 6
SGHP 3rp 165
145 6 x3
RDL 4 x8 95
4 sets for biceps
Day 7
Bench 6rm. 195
175 4x6
Close grip pin press. 155. 4x6
4x10. Rope cable extension