Thursday Session

Session 3 (3)
Thursday, April 30, 2026 at 4:06 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 15 reps


Scapular Push-up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


High Row (Machine)
Wide grip
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps


Neck Rotation (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps

https://link.strong.app/eqgqlroy 

Wednesday Session

Session 2 (3)
Wednesday, April 29, 2026 at 4:10 PM

Belt Squat
Two sets with rest pause
Set 1: 165 lb × 10 reps
Set 2: 165 lb × 6 reps
Set 3: 165 lb × 6 reps
Set 4: 165 lb × 10 reps
Set 5: 165 lb × 6 reps
Set 6: 165 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 9 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 21 reps
Set 2: 21 reps


Reverse Crunch
Set 1: +40 lb × 11 reps
Set 2: +40 lb × 11 reps
Set 3: +40 lb × 11 reps

https://link.strong.app/eqwhppvp 

Tuesday Session

SESSION 1 (3)
Tuesday, April 28, 2026 at 3:10 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 105 lb × 15 reps
Set 2: 105 lb × 15 reps
Set 3: 105 lb × 15 reps


High Row (Machine)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 10 lb × 17 reps
Set 2: 10 lb × 17 reps


Neck Extension (Harness)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps


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

https://link.strong.app/dxclvdie 

Friday Session

Session 4 (2)
Friday, April 24, 2026 at 2:54 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps


Forearm Curl (Roller)
Set 1: 37.5 lb × 14 reps
Set 2: 37.5 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 27.5 lb × 15 reps
Set 2: 27.5 lb × 15 reps


Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 18 reps
Set 3: 85 lb × 16 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 11 reps
Set 3: 135 lb × 11 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 10 reps
Set 6: 135 lb × 10 reps

https://link.strong.app/rgutxbwa 

Thursday Session

Session 3 (2)
Thursday, April 23, 2026 at 3:17 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps


Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 15 reps


Neck Rotation (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps

https://link.strong.app/olxbbdru 

Tuesday Session

Session 2 (2)
Tuesday, April 21, 2026 at 3:56 PM

Belt Squat
Two sets with rest pause
Set 1: 160 lb × 10 reps
Set 2: 160 lb × 7 reps
Set 3: 160 lb × 6 reps
Set 4: 160 lb × 11 reps
Set 5: 160 lb × 6 reps
Set 6: 160 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 9 reps
Set 3: +0 lb × 8 reps


Copenhagen Raise
Combination of reps and isometric hold
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 20 reps
Set 2: 20 reps


Reverse Crunch
Trying with cable stack. See how the hip flexors are tomorrow
Set 1: +40 lb × 10 reps
Set 2: +40 lb × 10 reps
Set 3: +40 lb × 10 reps

https://link.strong.app/ekfdofjq 

Monday Session

SESSION 1 (2)
Monday, April 20, 2026 at 3:00 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 100 lb × 16 reps
Set 2: 100 lb × 16 reps
Set 3: 100 lb × 16 reps


High Row (Machine)
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps


Bench Press (Smith Machine)
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps


Lateral Raise (Cable)
Set 1: 10 lb × 16 reps
Set 2: 10 lb × 16 reps


Neck Extension (Harness)
Set 1: 23 lb × 20 reps
Set 2: 23 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +13 lb × 20 reps
Set 2: +13 lb × 20 reps

https://link.strong.app/iqqhkilu 

Friday Session

Session 4
Friday, April 17, 2026 at 3:54 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Forearm Curl (Roller)
14 is the max number
Set 1: 35 lb × 14 reps
Set 2: 35 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps


Cable Crunch
Set 1: 60 lb × 20 reps
Set 2: 80 lb × 20 reps
Set 3: 80 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 5 reps
Set 6: 135 lb × 5 reps

https://link.strong.app/liwbklzc 

Thursday Session

Session 3
Thursday, April 16, 2026 at 4:04 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 13 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 135 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 17 reps


Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 12 reps


Neck Rotation (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps

Tuesday Session

Session 2
Tuesday, April 14, 2026 at 3:53 PM

Belt Squat
Two sets with rest pause
Set 1: 160 lb × 10 reps
Set 2: 160 lb × 6 reps
Set 3: 160 lb × 5 reps
Set 4: 160 lb × 10 reps
Set 5: 160 lb × 5 reps
Set 6: 160 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 9 reps
Set 2: +0 lb × 8 reps
Set 3: +0 lb × 7 reps


Copenhagen Raise
Combination of reps and isometric hold
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 20 reps
Set 2: 20 reps


Hanging Knee Raise (Weighted)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
Set 3: +20 lb × 13 reps

https://link.strong.app/lgplrnpo 

Monday Session

SESSION 1
Monday, April 13, 2026 at 3:33 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 100 lb × 15 reps
Set 2: 100 lb × 15 reps
Set 3: 100 lb × 12 reps


Chest-Supported Row (Machine)
High Row
Set 1: 50 lb × 20 reps
Set 2: 40 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 11 reps


Lateral Raise (Cable)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps


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


Neck Forward Flexion (Harness)
Set 1: +20 lb × 17 reps
Set 2: +10 lb × 20 reps

https://link.strong.app/nexyqehm 

Friday Session A

SESSION A [WEEK 3]
Friday, April 3, 2026 at 3:47 PM

Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Bench Press (Smith Machine)
Slow eccentric
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 8 reps
Set 3: 150 lb × 20 reps


Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Chin Up
Set 1: +100 lb × 7 reps
Set 2: +100 lb × 6 reps
Set 3: +100 lb × 6 reps


Face Pull (Cable)
w/green rope
paused
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps


General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/xglokkrf 

Thursday Session D

SESSION D [WEEK 2]
Thursday, April 2, 2026 at 9:18 PM

THE WARMUP (5 MINS)
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

SESSION:
Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 45-60s
Neck CARs: 5 slow circles/side


Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate

Go with 2.5 lb increments
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Set 4: 75 lb × 12 reps


Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


General Duration Isometric
Wall reflex hold
Set 1: 0:35
Set 2: 0:35


General Duration Isometric
Straight arm hang
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50


Notes Only
Neck CAR
Set 1: 0 lb × 5 reps

https://link.strong.app/xxkrkwox 

Wednesday Session C

SESSION C [WEEK 2]
Wednesday, April 1, 2026 at 3:21 PM

Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps


Seated Row (Cable)
Heavy
Set 1: 170 lb × 8 reps
Set 2: 170 lb × 8 reps
Set 3: 90 lb × 20 reps


Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 215 lb × 8 reps
Set 2: 215 lb × 8 reps
Set 3: 145 lb × 20 reps


Face Pull (Cable)
Paused
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


General Duration Isometric
Neck Isometric: all sides
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/mlzpsbnw