Wednesday Session

v4 SESSION 1 (Week 4)
Wednesday, August 26, 2026 at 8:03 PM

Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chest-Supported Row (Machine)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 9 reps


Bench Press (Smith Machine)
Set 1: 225 lb × 12 reps
Set 2: 225 lb × 12 reps
Set 3: 225 lb × 11 reps


Single Arm Cable Wrist Curl
Skip, time constraint
Set 1: 30 lb × 0 reps
Set 2: 30 lb × 0 reps
Set 3: 30 lb × 0 reps


Bicep Curl (Cable)
Swapped Swiss bar for time
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 10 reps


Neck Extension (Harness)
Skip for at least a full week
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps

https://link.strong.app/wlfuogwm 

Tuesday Session

v4 SESSION 4 (Week 3)
Tuesday, August 25, 2026 at 3:55 PM

Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chin Up
Rings
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 9 reps
Set 3: +50 lb × 8 reps


High Row (Machine)
Cable to sternum
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 12 reps


Reverse Fly (Dumbbell)
Chest supported
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 11 reps


Cable Crunch
Low on time
Set 1: 120 lb × 0 reps
Set 2: 120 lb × 0 reps
Set 3: 120 lb × 0 reps


Neck Extension (Harness)
Skip, neck/upper back flare up
Set 1: 70 lb × 0 reps
Set 2: 70 lb × 0 reps
Set 3: 40 lb × 0 reps

https://link.strong.app/thtvpbss 

Monday Session

v4 SESSION 3 (Week 3)
Monday, August 24, 2026 at 3:22 PM

Incline Bench Press (Dumbbell)
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 13 reps


Chest Fly (Dumbbell)
Lengthened partial
Set 1: 25 lb × 13 reps
Set 2: 25 lb × 13 reps
Set 3: 25 lb × 12 reps


Lateral Raise (Dumbbell)
Set 1: 12 lb × 15 reps
Set 2: 12 lb × 15 reps
Set 3: 12 lb × 15 reps


Standing Wrist Curl
Fingertip curl behind the back, cable machine
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 15 reps


Neck Lateral Flexion (Harness)
Skip - neck/upper back flare up
Set 1: +20 lb × 0 reps
Set 2: +20 lb × 0 reps


Neck Rotation (Harness)
Skip - neck/upper back flare up
Set 1: +20 lb × 0 reps
Set 2: +20 lb × 0 reps

https://link.strong.app/lmoffcdn 

Tuesday Session

v4 SESSION 2 (Week 3)
Tuesday, August 18, 2026 at 3:57 PM

Belt Squat
Set 1: 240 lb × 12 reps
Set 2: 240 lb × 11 reps
Set 3: 240 lb × 11 reps


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


Romanian Deadlift (Barbell)
Set 1: 185 lb × 6 reps
Set 2: 185 lb × 6 reps
Set 3: 185 lb × 6 reps


Decline Crunch
Giant set
Set 1: +20 lb × 28 reps


Tibialis Curl
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps
Set 3: 60 lb × 18 reps

https://link.strong.app/axjmozmf 

Monday Session

v4 SESSION 1 (Week 3)
Monday, August 17, 2026 at 3:49 PM

Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chest-Supported Row (Machine)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 10 reps


Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 12 reps
Set 3: 220 lb × 10 reps


Single Arm Cable Wrist Curl
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps


Swiss Bar Curl
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Neck Extension (Harness)
Wife interrupted me and ran out of time
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps

https://link.strong.app/agsrkqtk 

Friday Session

v4 SESSION 4 (Week 2)
Friday, August 14, 2026 at 3:57 PM

Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chin Up
Rings
Set 1: +45 lb × 10 reps
Set 2: +45 lb × 10 reps
Set 3: +45 lb × 10 reps


High Row (Machine)
Cable to sternum
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps


Cable Crunch
Set 1: 120 lb × 12 reps
Set 2: 120 lb × 12 reps
Set 3: 120 lb × 12 reps


Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 40 lb × 30 reps

https://link.strong.app/pqzwjrbl 

Thursday Session

v4 SESSION 3 (Week 2)
Thursday, August 13, 2026 at 2:09 PM

Incline Bench Press (Dumbbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Chest Fly (Dumbbell)
Lengthened partial
Set 1: 25 lb × 12 reps
Set 2: 25 lb × 12 reps
Set 3: 25 lb × 12 reps


Lateral Raise (Dumbbell)
Set 1: 12 lb × 14 reps
Set 2: 12 lb × 14 reps
Set 3: 12 lb × 14 reps


Standing Wrist Curl
Fingertip curl behind the back, cable machine
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps


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


Neck Rotation (Harness)
Set 1: +20 lb × 18 reps
Set 2: +20 lb × 18 reps

https://link.strong.app/wzfpnvcd 

Wednesday Session

v4 SESSION 2 (Week 2)
Wednesday, August 12, 2026 at 4:01 PM

Belt Squat
Set 1: 230 lb × 12 reps
Set 2: 230 lb × 12 reps
Set 3: 230 lb × 12 reps


Lying Leg Curl (Machine)
Set 1: 55 lb × 10 reps
Set 2: 55 lb × 10 reps
Set 3: 55 lb × 10 reps


Romanian Deadlift (Barbell)
Set 1: 165 lb × 8 reps
Set 2: 165 lb × 6 reps
Set 3: 165 lb × 6 reps


Tibialis Curl
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 16 reps


Decline Crunch
Giant set
Set 1: +20 lb × 27 reps

https://link.strong.app/kzfryopd 

Tuesday Session

v4 SESSION 1 (Week 2)
Tuesday, August 11, 2026 at 4:01 PM

Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chest-Supported Row (Machine)
Set 1: 150 lb × 12 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps


Bench Press (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 11 reps


Swiss Bar Curl
Set 1: 65 lb × 12 reps
Set 2: 65 lb × 12 reps
Set 3: 65 lb × 11 reps


Single Arm Cable Wrist Curl
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps


Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 40 lb × 27 reps
Set 3: 40 lb × 25 reps

https://link.strong.app/vlitgvdg 

Thursday Session

v4 SESSION 3 (Week 1)
Thursday, August 6, 2026 at 3:55 PM

Incline Bench Press (Dumbbell)
Set 1: 70 lb × 10 reps
Set 2: 70 lb × 10 reps
Set 3: 70 lb × 10 reps


Chest Fly (Dumbbell)
Set 1: 25 lb × 10 reps
Set 2: 25 lb × 10 reps
Set 3: 25 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps


Standing Wrist Curl
Fingertip curl behind the back
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


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


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

https://link.strong.app/umoaxlpm 

Wednesday Session

v4 SESSION 2 (Week 1)
Tuesday, August 4, 2026 at 3:57 PM

Belt Squat
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 12 reps
Set 3: 220 lb × 12 reps


Lying Leg Curl (Machine)
Set 1: 50 lb × 10 reps
Set 2: 50 lb × 10 reps
Set 3: 50 lb × 10 reps


Romanian Deadlift (Barbell)
Set 1: 155 lb × 8 reps
Set 2: 155 lb × 8 reps
Set 3: 155 lb × 8 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: +20 lb × 10 reps
Set 2: +20 lb × 10 reps
Set 3: +20 lb × 6 reps

https://link.strong.app/drwunyjl 

Monday Session

v4 SESSION 1 (Week 1)
Monday, August 3, 2026 at 3:24 PM

First week, lower RPE


Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps


Chest-Supported Row (Machine)
Set 1: 150 lb × 10 reps
Set 2: 150 lb × 10 reps
Set 3: 150 lb × 10 reps


Bench Press (Smith Machine)
Set 1: 215 lb × 10 reps
Set 2: 215 lb × 10 reps
Set 3: 215 lb × 10 reps


Swiss Bar Curl
Set 1: 65 lb × 10 reps
Set 2: 65 lb × 10 reps
Set 3: 65 lb × 10 reps


Single Arm Cable Wrist Curl
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 12 reps
Set 3: 20 lb × 12 reps


Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 40 lb × 23 reps

https://link.strong.app/pestxsee