Wednesday Session

v3 SESSION 2 (2)
Wednesday, July 15, 2026 at 7:18 AM

Belt Squat
Wide stance, rest pause
Set 1: 220 lb × 20 reps
Set 2: 220 lb × 20 reps
Set 3: 220 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Romanian Deadlift (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps


Tibialis Curl
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Set 3: 50 lb × 20 reps


Decline Crunch
Set 1: +15 lb × 12 reps
Set 2: +15 lb × 12 reps
Set 3: +15 lb × 10 reps

https://link.strong.app/nykvvooo 

Monday Session

v3 SESSION 1 (2)
Monday, July 13, 2026 at 2:40 PM

Chest-Supported Row (Machine)
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 210 lb × 15 reps
Set 2: 210 lb × 15 reps
Set 3: 210 lb × 11 reps


Swiss Bar Curl
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 13 reps
Set 3: 60 lb × 13 reps


Single Arm Cable Wrist Curl
Set 1: 23 lb × 15 reps
Set 2: 23 lb × 15 reps
Set 3: 23 lb × 15 reps


Neck Extension (Harness)
Set 1: 68 lb × 20 reps
Set 2: 68 lb × 20 reps
Set 3: 68 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 16 reps
Set 2: +30 lb × 15 reps

https://link.strong.app/pakztgen 

Friday Session

v3 SESSION 4 (1)
Friday, July 10, 2026 at 1:42 PM

Chin Up
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Lat Pulldown - Underhand (Cable)
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 12 reps


Reverse Fly (Dumbbell)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps
Set 3: 10 lb × 15 reps


Cable Crunch
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 13 reps


Neck Extension (Harness)
Set 1: 65 lb × 21 reps
Set 2: 65 lb × 21 reps
Set 3: 65 lb × 21 reps

https://link.strong.app/kmwcdnvr 

Wednesday Session

v3 SESSION 3 (1)
Wednesday, July 8, 2026 at 3:05 PM

Incline Bench Press (Dumbbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 14 reps


Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Chest Dip
Too much shoulder fatigue esp. right. Try again next week or move/swap
Set 1: +0 lb × 0 reps
Set 2: +0 lb × 0 reps
Set 3: +0 lb × 0 reps


Standing Wrist Curl
Fingertip curl behind the back
Set 1: 45 lb × 17 reps
Set 2: 55 lb × 15 reps
Set 3: 60 lb × 15 reps


Neck Rotation (Harness)
Set 1: +22.5 lb × 20 reps
Set 2: +22.5 lb × 15 reps


Neck Lateral Flexion (Harness)
Set 1: +22.5 lb × 15 reps
Set 2: +22.5 lb × 15 reps

https://link.strong.app/fdkrvrio 

Tuesday Session

v3 SESSION 2 (1)
Tuesday, July 7, 2026 at 2:42 PM

Belt Squat
Wide stance, rest pause
Set 1: 216 lb × 20 reps
Set 2: 216 lb × 20 reps
Set 3: 216 lb × 20 reps


Belt Squat Romanian Deadlift
Focus: depressed right scapula
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Lying Leg Curl (Machine)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Tibialis Curl
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 20 reps


Decline Crunch
Set 1: +12 lb × 12 reps
Set 2: +12 lb × 12 reps
Set 3: +12 lb × 12 reps

https://link.strong.app/conckxij 

Monday Session

v3 SESSION 1 (1)
Monday, July 6, 2026 at 3:52 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps


Bench Press (Smith Machine)
Set 1: 205 lb × 15 reps
Set 2: 205 lb × 15 reps
Set 3: 205 lb × 12 reps


Swiss Bar Curl
Set 1: 55 lb × 12 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 12 reps


Single Arm Cable Wrist Curl
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps


Neck Extension (Harness)
Set 1: 65 lb × 20 reps
Set 2: 65 lb × 20 reps
Set 3: 65 lb × 16 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 13 reps

https://link.strong.app/bqrighrn 

Thursday Session

v2 SESSION 1 (6/Deload)
Thursday, July 2, 2026 at 3:57 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 14 reps
Set 3: 140 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 200 lb × 15 reps
Set 2: 200 lb × 15 reps
Set 3: 200 lb × 13 reps


Upright Row (Smith)
Set 1: 70 lb × 0 reps
Set 2: 70 lb × 0 reps
Set 3: 70 lb × 0 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 140 lb × 0 reps
Set 2: 140 lb × 0 reps


Neck Extension (Harness)
Set 1: 63 lb × 20 reps
Set 2: 63 lb × 20 reps
Set 3: 63 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 0 reps

https://link.strong.app/izhbjyio 

Tuesday Session

v2 SESSION 4 (5)
Tuesday, June 30, 2026 at 3:03 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 60 lb × 12 reps
Set 2: 60 lb × 12 reps
Set 3: 60 lb × 12 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 12 reps


Face Pull (Cable)
With rope attachment
Swap next session
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 13 reps


Cable Crunch
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


Back Extension
Set 1: +0 lb × 19 reps
Set 2: +0 lb × 19 reps
Set 3: +0 lb × 19 reps


Neck Extension (Harness)
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps
Set 3: 60 lb × 18 reps

https://link.strong.app/udpjmvee 

Monday Session

v2 SESSION 3 (5)
Monday, June 29, 2026 at 2:56 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 65 lb × 14 reps
Set 2: 65 lb × 13 reps
Set 3: 65 lb × 13 reps


Lat Pulldown - Underhand (Cable)
Focus on keeping shoulders down (esp right)
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 13 reps
Set 3: 150 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps


Neck Rotation (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps

https://link.strong.app/nftdbepy 

Friday Session

v2 SESSION 2 (5)
Friday, June 26, 2026 at 3:07 PM

Belt Squat
Wide stance, rest pause 20 total
Set 1: 210 lb × 20 reps
Set 2: 210 lb × 20 reps
Set 3: 210 lb × 20 reps


Tibialis Curl
Set 1: 43 lb × 20 reps
Set 2: 43 lb × 20 reps
Set 3: 43 lb × 18 reps


Nordic Curl
Holding weight on butt to load hamstrings without additional lower back loading
Set 1: +5 lb × 8 reps
Set 2: +5 lb × 8 reps
Set 3: +5 lb × 7 reps


Decline Crunch
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps

https://link.strong.app/bcsnbidq 

Thursday Session

v2 SESSION 1 (5)
Thursday, June 25, 2026 at 4:04 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 14 reps
Set 2: 140 lb × 14 reps
Set 3: 140 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 15 reps
Set 3: 195 lb × 14 reps


Upright Row (Smith)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps


Neck Extension (Harness)
Set 1: 60 lb × 17 reps
Set 2: 60 lb × 20 reps
Set 3: 60 lb × 14 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps

https://link.strong.app/ehoibxaw 

Tuesday Session

v2 SESSION 4 (4)
Tuesday, June 23, 2026 at 2:57 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 10 reps


Face Pull (Cable)
With rope attachment
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Cable Crunch
Short on time today
Set 1: 115 lb × 0 reps
Set 2: 115 lb × 0 reps
Set 3: 115 lb × 0 reps


Back Extension
Set 1: +0 lb × 18 reps
Set 2: +0 lb × 18 reps
Set 3: +0 lb × 18 reps


Neck Extension (Harness)
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps

https://link.strong.app/zgbekqyo 

Monday Session

v2 SESSION 3 (4)
Monday, June 22, 2026 at 3:25 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 65 lb × 13 reps
Set 2: 65 lb × 12 reps
Set 3: 65 lb × 11 reps


Lat Pulldown - Underhand (Cable)
Focus on keeping shoulders down (esp right)
Set 1: 150 lb × 14 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps


Neck Rotation (Harness)
Keeping it light
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps


Neck Lateral Flexion (Harness)
Keeping it light
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps

https://link.strong.app/wqcjtraq 

Thursday Session

v2 SESSION 2 (4)
Thursday, June 18, 2026 at 4:01 PM

Belt Squat
Wide stance, rest pause 20 total
Set 1: 206 lb × 20 reps
Set 2: 206 lb × 20 reps
Set 3: 206 lb × 20 reps


Tibialis Curl
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 18 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 0 reps


Decline Crunch
Set 1: +8 lb × 12 reps
Set 2: +8 lb × 12 reps
Set 3: +8 lb × 12 reps

https://link.strong.app/erpzsbjc 

Wednesday Session

v2 SESSION 1 (4)
Wednesday, June 17, 2026 at 3:50 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 13 reps
Set 2: 140 lb × 13 reps
Set 3: 140 lb × 12 reps


Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 13 reps
Set 3: 195 lb × 12 reps


Lateral Raise (Cable)
Swap excercise next session
Set 1: 18 lb × 14 reps
Set 2: 18 lb × 14 reps
Set 3: 18 lb × 13 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps


Neck Extension (Harness)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 18 reps
Set 2: +25 lb × 18 reps
Set 3: +25 lb × 0 reps

https://link.strong.app/sjbejzfw