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2 3 3

Workout A

Exercise	Sets	Reps	Tempo	Rest
				(seconds)
Superset with full rest
Barbell bent-over row (p. 159)
Workouts 1, 4, 7, 10	6	4	30X	120
Workouts 2, 5, 8, 11	4	12	201	60
Workouts 3, 6, 9, 12	5	8	301	90
Barbell incline bench press (p. 137)
Workouts 1, 4, 7, 10	6	4	30X	120
Workouts 2, 5, 8, 11	4	12	201	60
Workouts 3, 6, 9, 12	5	8	301	90
Superset with full rest
Mixed-grip chin-up (p. 154)
Workouts 1, 4, 7, 10	6	4	30X	120
Workouts 2, 5, 8, 11	4	12	201	60
Workouts 3, 6, 9, 12	5	8	301	90
Barbell push press (p. 141)
Workouts 1, 4, 7, 10	6	4	30X	120
Workouts 2, 5, 8, 11	4	12	201	60
Workouts 3, 6, 9, 12	5	8	301	90
Superset with full rest
Dip (p. 144)
Workouts 1, 4, 7, 10	0	0	n/a	n/a
Workouts 2, 5, 8, 11	4	12	201	30
Workouts 3, 6, 9, 12	5	8	301	60
Dumbbell clean (p. 161)
Workouts 1, 4, 7, 10	0	0	n/a	n/a
Workouts 2, 5, 8, 11	4	12	201	30
Workouts 3, 6, 9, 12	5	8	301	60
Swiss-ball crunch (p. 169)	3	15	311	60

2 3 4

Workout B

Exercise	Sets	Reps	Tempo	Rest
				(seconds)
Heels-raised back squat, one-and-a-quarter
style (p. 98)
Workouts 1, 4, 7, 10	5	8	301	90
Workouts 2, 5, 8, 11	6	4	30X	120
Workouts 3, 6, 9, 12	4	12	201	60
Superset with full rest
Bulgarian split deadlift (p. 182)
Workouts 1, 4, 7, 10	5	8*	301	90
Workouts 2, 5, 8, 11	6	4*	30X	120
Workouts 3, 6, 9, 12	4	12*	201	60
Split good morning (p. 183)
Workouts 1, 4, 7, 10	5	8*	301	90
Workouts 2, 5, 8, 11	6	4*	30X	120
Workouts 3, 6, 9, 12	4	12*	201	60
Woodchop (p. 177)	3	15*	311	60
*each side

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2 4 1

Workout A

Exercise	Sets	Reps	Tempo*	Rest
				(seconds)
Squat (p. 96)	6	6	301	180
		1
		6
		1
		10–12
		15–20
Superset with no rest between exercises
Bulgarian split squat (p. 125)	3	15**	311	0
Step-up (p. 126)	3	15**	311	90
Back extension (p. 117)	2	10	222	90
Swiss-ball crunch (p. 169)	2	10	222	90

*See Hypertrophy II on page 227 for an explanation. **each leg

2 4 2

Workout B

Exercise	Sets	Reps	Tempo	Rest
				(seconds)
Superset with full rest
Barbell bench press (p. 136)	5	6	311	180
		1
		6
		1
		10–12
Barbell bent-over row (p. 159)	5	6	311	180
		1
		6
		1
		10–12
Superset with full rest
Close-grip lat pulldown (p. 152)	2	6–8	311	120
Dumbbell shoulder press (p. 142)	2	6–8	311	120
Lower-body Russian twist (p. 175)	2	10*	101	90
*each side