Dr. Gains

1. Warm Up | DB Pushup & Row Antagonistic Combo (DBs)

Circuit Setup Instructions (Week 1 - Saturday)

2A. Workout | Incline Row - Narrow Grip (Cable + 2 Handles)

2B. Workout | Decline Press (Preacher Bar + Plates + Decl. Bench)

2C. Workout | 2-DB Pull-Over (DBs + Bench)

2D. Workout | Standing "Up & In" Press (Cables)

2E. Workout | Cross-Body Trap Shrugs - Unilateral (Cable)

2F. Workout | Chest Press Twists (Cables + Bench)

3. Back Finisher | Fast-Twitch Side-to-Side Lat Pulls (Cables)

4. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bosu Ball)

Rest Day Instructions & Important Notes

1. Warm Up | Cross-Cable Clean to Overhead Press (Cable)

Circuit Setup Instructions (Week 2 - Monday)

2A. Workout | Narrow-Grip Free Rotation Curls (Cable + 2 Handles)

2B. Workout | Narrow-Grip Free Rotation Overhead Tricep Extensions (Cable + 2 Handles)

2C. Workout | Angled Pronated Curls (Cable)

2D. Workout | Bent-to-Straight Kneeling Tricep Extensions - Unilateral (Cable)

2E. Workout | 1:4 Chin-Ups (Pull-Up Bar)

2F. Workout | Tricep Ground Dips - Unilateral (Bodyweight)

3. Bicep Finisher | Alternating Drag & Standard Preacher Curl Combo (Cable + Bar Attachment)

4. Tricep Finisher | Ground-Stop DB Skull-Crusher Combo (DBs)

1. Warm Up | Russian Twists (Bodyweight)

Circuit Setup Instructions (Week 2 - Tuesday)

2A. Workout | Hanging Supported Full PPT (Pull-Up Bar + Barbell)

2B. Workout | Walking Low-Cable Oblique Side Bends (Cable)

2C. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Plate)

2D. Workout | Hyperextending Behind-the-Head Ball Crunches (Stability Ball + Plate)

2E. Oblique Finisher | Stability "Flywheel" Rotational Oblique Twists (Cable + Stability Ball)

2F. Workout | Twisting Contralateral Jackknife Crunches (Bodyweight)

3. Core Finisher | Ab Rollouts - Standing or Kneeling (TRX or Ab Roller)

1. Warm Up | Overhead Forward Lunges (Plate or Similar)

Circuit Setup Instructions (Week 2 - Wednesday)

2A. Workout | Asymmetric Single-Leg Hip Thrusts + Abduction Combo (Stability Ball + Resistance Band)

2B. Workout | Cross-Cable Side-Huggers (Cable)

2C. Workout | Sitting Leg Curl Combo (Sitting Leg Curl Machine)

2D. Workout | Neutral-Grip Upright Rows (DBs)

2E. Workout | Sitting Leg Extension Combo (Leg Extension Machine)

2F. Workout | Rotating Scapular Plane Overhead Press (Cables + Upright Bench)

3. Leg Finisher | 4-Point Leg Press Combo (Leg Press)

4. Shoulder Finisher | Can-Opener - Tier 3 (Plate)

5. Calf Finisher | Sitting Straight-Knee Rotating Calf Raise Combo (Leg Press)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | L-Sit Body Lifts (Bodyweight)

Circuit Setup Instructions (Week 2 - Friday)

2A. Workout | Underhand Incline Press - Lengthened Partials (Preacher Bar + Plates + Incl. Bench)

2B. Workout | Narrow Neutral-Grip Pull-Downs (Cable + 2 Handles + Optional Incl. Bench)

2C. Workout | Unilateral DB Press (DB + Bench)

2D. Workout | Unilateral Bent Rows (DB + Bench)

2E. Workout | Kneeling Down & In Decline Press (Cables)

2F. Workout | 3:1 Farmer's Carry Shrugs (DBs)

3. Chest Finisher | Supine ATY Flys (DBs + Bench)

4. Back Finisher | Prone YTA Reverse Flys (DBs + Bench)

1. Warm Up | Face-Pull to Overhead Press Combo (Cable + Rope)

Circuit Setup Instructions (Week 2 - Saturday)

2A. Workout | Leaning 90 Degree Rope Tricep Extensions (Cable + Rope)

2B. Workout | Supinating Pull-Downs - Bilateral (Cable + Rope)

2C. Workout | Standing Overhead DB Tricep Extensions (DB)

2D. Workout | One-and-a-Half Hammer Curls (DBs)

2E. Workout | Planked Angled Hammer Tricep Extensions (Bodyweight)

2F. Workout | Zottman Curls (DBs)

3. Tricep Finisher | Alternating Pronated & Supinated 90° Tricep Extensions - Unilateral (Cable)

4. Bicep Finisher | 4-in-1 Bicep Curls - Unilateral (Cable)

5. Forearm Finisher | Dead Hang - Neutral (Parallel Bars)

Rest Day Instructions & Important Notes

1. Warm Up | Rotational Force Squats (Cable)

Circuit Setup Instructions (Week 3 - Monday)

2A. Workout | Deficit Bulgarian Split Squat (DBs + Bench)

2B. Workout | Standing Alternating DB Side-Huggers (DBs)

2C. Workout | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)

2D. Workout | Eccentric-Overload Overhead Press (DB + Upright Bench)

2E. Workout | "Rocking" Hip Abduction & Ext. Rot. Combo (Hip Abduction Machine)

2F. Workout | Wide-Base Neutral-Grip Upright Rows (Cables + Hammers)

3. Combo Finisher | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)

4. Calf Finisher | Standing Calf Raise Combo - Alternating Straight & Bent-Knee (Smith Machine)

1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)

Circuit Setup Instructions (Week 3 - Tuesday)

2A. Workout | Incline Stiff-Arm Crunches (Cables + Incl. Bench)

2B. Workout | Kneeling Overhead Side-Crunches (Cable)

2C. Workout | Decline Hip-Drop Full ROM PPT (Decl. Bench + Bodyweight)

2D. Workout | Jefferson Curls (Barbell + Optional Plates + Optional Platform)

2E. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)

2F. Workout | Prone APT (Bodyweight + Bench)

3. Core Finisher | Diagonal Elbow-to-Knee Crunches w/ Hip Flexion (Cable)

1. Warm Up | Cross-Body Arm Swings (Bodyweight)

Circuit Setup Instructions (Week 3 - Wednesday)

2A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment)

2B. Workout | Eccentric-Overload DB Press (DB + Optional Bench)

2C. Workout | Standing Incline Preacher Rows (Swiss Bar + Plates)

2D. Workout | Decline DB Press with Supination (DBs + Decl. Bench)

2E. Workout | Rotating Lower Back Pull (Cable)

2F. Workout | Landmine Midline-Crossing Fly (Barbell + Plates)

3. Combo Finisher | Landmine Pull & Press Combo - Unilateral (Barbell + Plates)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Planked Barbell Rollers (Barbell + Plates)

Circuit Setup Instructions (Week 3 - Friday)

2A. Workout | Spider Curls - Bilateral (DBs + Incl. Bench)

2B. Workout | Incline Tricep Kickback Combo - Bilateral (DBs + Incl. Bench)

2C. Workout | Low-Cable Supinating Rope Curls (Cable + Rope)

2D. Workout | Straight Tricep Extensions with Pronation (Cable + Rope)

2E. Workout | Eccentric-Overload Supported Hammer Curl (DB + Incl. Bench)

2F. Workout | Lateral Low-Cable Overhead Tricep Extensions - Unilateral (Cable + Rope)

3. Combo Finisher | Kamalu Biceps & Triceps Combo (Cable + Rope)

4. Forearm Finisher | Walking Total Forearm Extensions + Hypers (Cable)

1. Warm Up | Jumping Jacks (Bodyweight)

Circuit Setup Instructions (Week 3 - Saturday)

2A. Workout | Deep Full ROM Back Squat (Barbell + Plates)

2B. Workout | Sitting High-Cable Pull-Aparts (Cables + Bench)

2C. Workout | Eccentric-Overload Sitting Single-Leg Curl Combo (Leg Curl Machine)

2D. Workout | Anterior Raise Pull-Aparts (DBs)

2E. Workout | Sissy Squats (Bodyweight)

2F. Workout | Arnold Press - Bilateral Alternating (DBs + Upright Bench)

3. Leg Finisher | Asymmetric All-Glute Combo (Cable)

4. Shoulder Finisher | Kamalu Total Shoulder Combo - Unilateral (Cable)

5. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)

Rest Day Instructions & Important Notes

1. Warm Up | Partial Front Lever Scapular Retractions (Pull-up Bar)

Circuit Setup Instructions (Week 4 - Monday)

2A. Workout | Wide Angled Cable Bench Press (Cables + Bench)

2B. Workout | Close-Grip Incline Row (Cable + 2 Handles)

2C. Workout | Incline Swiss Press (Swiss Bar + Plates + Incl. Bench)

2D. Workout | 1:4 Neutral-Grip Rocking Pull-Ups (Parallel Pull-Up Bars)

2E. Workout | Asymmetric Overhead Roller Pushups (Ball)

2F. Workout | Walking Multi-Angle Trap Shrugs (Cables)

3. Chest Finisher | Midline-Crossing Press Combo - Unilateral (Cable)

4. Back Finisher | "Fingerless" Contralateral YTA Reverse Flys (Cables)

1. Warm Up | Single-DB Farmer Carries (DB)

Circuit Setup Instructions (Week 4 - Tuesday)

2A. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)

2B. Workout | Weighted Type 2 Lumbar Extensions (Roman Chair + Plate)

2C. Workout | Pivoting Rotational Oblique Twists Combo (Cable)

2D. Workout | Supine Elevated-Leg Toe-Touches (Bodyweight)

2E. Workout | Total Oblique Elevated Side-Dips (Bodyweight)

2F. Workout | Triple-Angle Serratus Anterior Protractions - Unilateral (Cable)

3. Core Finisher | Sliding 3-Part Lower Abs & Hip Flexor Progression (Sliders or TRX)

1. Warm Up | Triple Point Plate Rows (Plate)

Circuit Setup Instructions (Week 4 - Wednesday)

2A. Workout | Contralateral Cross-Cable Extensions - Leaning Combo (Cables)

2B. Workout | NEXT-LEVEL Bi-Planar Hanging Concentration Curls (DB + TRX Band or Cable)

2C. Workout | Kneeling Narrow-Grip Crunched Tricep Extensions (Cable + Handles)

2D. Workout | Incline Wide Hammer Curls (DBs + Incl. Bench)

2E. Workout | Twisting Behind-the-Back Tricep Pushdowns (Cable + Lat Pull Bar)

2F. Workout | Bicep-Focused Underhand Pull-Downs (Cable + Lat Pull Bar)

3. Tricep Finisher | Leaning Tricep Hyperextensions (Cable)

4. Bicep & Forearm Finisher | Inverted Alternating Zottman Curls (Cable)

1. Warm Up | Full Snatch - Single-DB Version (DB)

Circuit Setup Instructions (Week 4 - Thursday)

2A. Workout | Stiff-Leg Deadlift (Hex Bar + Plates)

2B. Workout | Cross-Cable Side-Huggers (Cable)

2C. Workout | Sitting Leg Extensions - Rotating Combo (Leg Extension Machine)

2D. Workout | Rope Upright Rows (Cable + Rope)

2E. Workout | Standing Hip Abduction Combo - Classic-to-Crossed (Cable + Ankle Strap)

2F. Workout | Sitting Supinated Anterior Overhead Press (DBs + Incl. Bench)

3. Leg Finisher | Alternating Single-Leg Pistol Squat (Smith Machine)

4. Shoulder Finisher | Abducted Shoulder Circles (DBs)

5. Calf Finisher | Kamalu Total Gastroc Combo (Cable)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | DB Pushup & Row Antagonistic Combo (DBs)

Circuit Setup Instructions (Week 4 - Saturday)

2A. Workout | Hanging Bat Rows (TRX Bands)

2B. Workout | DB Press Twists (DBs + Bench)

2C. Workout | Fast-Twitch Hang Pulls (DBs)

2D. Workout | Kamalu Total Lat Combo - Decline DB Version (DBs + Decl. Bench)

2E. Workout | Wide-Grip Lat Pulls - Shortened Partials (Cable + Lat Pull Bar)

2F. Workout | Spider Push-Ups (Bodyweight)

3. Back Finisher | Alternating Low-Pull & Face-Pull Combo (DBs + Optional Bench)

4. Chest Finisher | Fast-Twitch Press Punches (Cables)

Rest Day Instructions & Important Notes

1. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)

Circuit Setup Instructions (Week 5 - Monday)

2A. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)

2B. Workout | Kneeling Preacher Concentration Curls - Wide (Preacher Bar + Plates)

2C. Workout | Rotating Lateral Tricep Extensions - Tucked Variation (Cable + Rope)

2D. Workout | Mid-Cable Hammer Rope Curls (Cable + Rope)

2E. Workout | Tricep Ground Dips - Bilateral (Bodyweight)

2F. Workout | Pronated Short Head Iso-Supination (Cable + Hammer)

3. Tricep Finisher | Forward-Rocking Alternating Tricep Extensions (Cable + Rope)

4. Bicep & Forearm Finisher | Head Bangers to Dead Hang (Pull-Up Bar)

1. Warm Up | Plank Plus Protractions (Bodyweight)

Circuit Setup Instructions (Week 5 - Tuesday)

2A. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)

2B. Workout | Windmill Side-Dips (DB)

2C. Workout | Jefferson Curls (DBs + Platform)

2D. Workout | Hyperextending Arm-Bar Ball Crunches (Stability Ball + DB)

2E. Workout | Stability "Flywheel" Rotational Oblique Twists (Cable + Stability Ball)

2F. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Plate)

3. Core Finisher | Hollow Body Rocker Combo (Bodyweight)

1. Warm Up | Jump Rope (Rope + Bodyweight)

Circuit Setup Instructions (Week 5 - Wednesday)

2A. Workout | Sitting Side-Hugger Combo (DBs + Incl. Bench)

2B. Workout | Shallow Back Squats with Isometric Hip Abduction (Barbell + Plates + Resistance Band)

2C. Workout | Standing Cross-Cable Overhead Press (Cables)

2D. Workout | Nordic Leg Curls - Partial ROM (Bodyweight)

2E. Workout | Fast-Twitch Bent-Arm Lateral Raises (DBs)

2F. Workout | Backwards Drag (Sled + Plates)

3. Shoulder Finisher | Kneeling Rotating Overhead Press - Unilateral (DB)

4. Leg Finisher | Hybrid Isolateral Side-Squat with Hip Adduction (Cable + DB)

5. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | L-Sit Body Lifts (Bodyweight)

Circuit Setup Instructions (Week 5 - Friday)

2A. Workout | Side-to-Side Staggered Ball Pushups (Ball)

2B. Workout | Alternating Incline Row with Isometrics (Cables)

2C. Workout | Decline Squeeze Press (DBs + Decline Bench)

2D. Workout | Around-the-Clock Pull-Ups (Pull-Up Bar)

2E. Workout | Standing "Up & In" Press (Cables)

2F. Workout | Unilateral Bent Rows (DB + Bench)

3. Chest Finisher | Supine ATY Flies - Lengthened Partials (DBs + Bench)

4. Back Finisher | Prone YTA Reverse Flys - Shortened Partials (DBs + Bench)

1. Warm Up | Battle Ropes - Tier 1 (Battle Ropes)

Circuit Setup Instructions (Week 5 - Saturday)

2A. Workout | Circle Hammer Curl Combo (DBs)

2B. Workout | Ground-Stop DB Skull-Crushers - Hammer (DBs)

2C. Workout | Narrow-Grip Free Rotation Curls (Cable + 2 Handles)

2D. Workout | Narrow-Grip Free Rotation Overhead Tricep Extensions (Cable + 2 Handles)

2E. Workout | Drag Curls - Pronated (DBs)

2F. Workout | Leaning Behind-the-Back Tricep Hyperextensions (Preacher Bar + Plates)

3. Bicep Finisher | "Fingerless" Alternating Curl Combo (Cable + Gauntlet)

4. Tricep Finisher | "Fingerless" Alternating Pronated & Supinated 90° Tricep Extensions (Cable + Gauntlet)

5. Forearm Finisher | Sitting Concentration Forearm Flexor Combo (DB + Bench)

Rest Day Instructions & Important Notes

1. Warm Up | Overhead Forward Lunges (Plate or Similar)

Circuit Setup Instructions (Week 6 - Monday)

2A. Workout | Low-Cable Upwards Rope Face-Pull (Cable + Rope)

2B. Workout | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)

2C. Workout | Hybrid Anterior Press-Raises - Alternating Incline Variation (DBs + Incl. Bench)

2D. Workout | Sumo Deadlift (Barbell + Plates)

2E. Workout | Neutral-Grip Upright Rows - Shortened Partials (DBs)

2F. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)

3. Shoulder Finisher | Rocking Lateral Raises (Cable)

4. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)

5. Calf Finisher | Sitting Straight-Knee Rotating Calf Raise Combo (Leg Press)

1. Warm Up | Serratus Anterior Upward Rotation + Incline Protraction (Bench)

Circuit Setup Instructions (Week 6 - Tuesday)

2A. Workout | Turned-Out Rotational Oblique Twists (Cable)

2B. Workout | Stability Hip-Drop PPT (Stability Ball)

2C. Workout | Stability APT (Stability Ball)

2D. Workout | Diagonal Arm-Bar Weighted Sit-Ups (Kettlebell or DB)

2E. Workout | Standing DB Side-Bends (DB)

2F. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Optional Bench)

3. Core Finisher | Stepper & Crunch Combo Progression (Cables)

1. Warm Up | Single-DB Pull-Over (DB + Bench)

Circuit Setup Instructions (Week 6 - Wednesday)

2A. Workout | "Legless" DB Press (DBs + Bench)

2B. Workout | Wide-Grip Sitting Rows (Cable + Bench)

2C. Workout | Underhand Incline Press - Lengthened Partials (Preacher Bar + Plates + Incl. Bench)

2D. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)

2E. Workout | Triple-Stance Decline Press Combo - Unilateral (Cable)

2F. Workout | Leaning Trap Shrug - Unilateral (DB)

3. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bosu Ball)

4. Back Finisher | Kamalu Total Back Combo w/ Hang Pull Finisher (Swiss Bar + Plates)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Face-Pull to Overhead Press Combo (Cable + Rope)

Circuit Setup Instructions (Week 6 - Friday)

2A. Workout | Standing Overhead DB Tricep Extensions (DB)

2B. Workout | Wide-Grip Preacher Curls (Cable + Bar Attachment)

2C. Workout | Decline Reverse Skull-Crushers (Preacher Bar + Decl. Bench)

2D. Workout | REAL Hammer Curls - Bilateral (DBs)

2E. Workout | Leaning 90 Degree Rope Tricep Extensions (Cable + Rope)

2F. Workout | Supinating Pull-Downs - Bilateral (Cable + Rope)

3. Tricep Finisher | Tricep Ground Dips - Unilateral (Bodyweight)

4. Bicep Finisher | Bicep Peak Max-Extension Curls - Pronated (DB + Bench)

5. Forearm Finisher | Walking Total Forearm Extensions + Hypers (Cable)

1. Warm Up | Single-DB Overhead Squat (DB)

Circuit Setup Instructions (Week 6 - Saturday)

2A. Workout | Sliding Bridge Leg Curls - Rotating Combo (Bodyweight + Sliders)

2B. Workout | Hyperextending Alternating Incline Pronated Lateral Raises (DBs + Incl. Bench)

2C. Workout | Back & Forth Cable Drag (Cable)

2D. Workout | Scapular Plane Overhead Press (Cables + Upright Bench)

2E. Workout | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)

2F. Workout | "True" Lateral Plane Raises (DBs)

3. Leg Finisher | Kang Squat (Barbell + Plates)

4. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)

5. Calf Finisher | Standing Calf Raise Combo - Alternating Straight & Bent-Knee (Smith Machine)

Rest Day Instructions & Important Notes

1. Warm Up | Through, Up & Out (Bench)

Circuit Setup Instructions (Week 7 - Monday)

2A. Workout | Archer Pulls - Ipsilateral (Cables)

2B. Workout | Midline-Crossing Alternating Squeeze-Press (Cables)

2C. Workout | Asymmetric Over / Under Rotating Pull-Ups (Pull-Up Bar)

2D. Workout | Kneeling Down & In Decline Press (Cables)

2E. Workout | 3:1 Farmer's Carry Shrugs (DBs)

2F. Workout | Incline Squeeze Press (DBs + Incline Bench)

3. Back Finisher | Ipsilateral Y-to-A Arcs (Cables)

4. Chest Finisher | Twisting Isolateral Bar Pushups (Swiss Bar + Plates)

1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)

Circuit Setup Instructions (Week 7 - Tuesday)

2A. Workout | Eccentric-Overload Incline Stiff-Arm Crunches (Cables + Incl. Bench)

2B. Workout | Hanging Supported Full PPT (Pull-Up Bar + Barbell)

2C. Workout | Jefferson Curls (Barbell + Optional Plates + Optional Platform)

2D. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)

2E. Workout | Elevated-Leg Alternating Contralateral Toe-Touches (Bodyweight)

2F. Workout | Weighted Type 2 Lumbar Extensions (Roman Chair + Plate)

3. Core Finisher | Incline Hybrid Crunch Rotations (Cable + Incl. Bench)

1. Warm Up | Planked Barbell Rollers (Barbell + Plates)

Circuit Setup Instructions (Week 7 - Wednesday)

2A. Workout | 1:4 Chin-Ups (Pull-Up Bar)

2B. Workout | Straight Tricep Extensions with Pronation (Cable + Rope)

2C. Workout | Pronated Reverse Preacher Curls (Preacher Bar + Plates)

2D. Workout | Behind-the-Back Tricep Pushdowns (Cable + Lat Pull Bar)

2E. Workout | Incline Wide Supinated Bicep Curl (DBs + Incl. Bench)

2F. Workout | Ground-Stop DB Skull-Crushers - Supinating (DBs)

3. Bicep Finisher | Leaning Hammer 21s with Rep Partials (DBs)

4. Tricep Finisher | Plate-Edge Planked Tricep Extensions (Bodyweight)

5. Forearm Finisher | Dead Hangs - Pronated Wide Grip (Pull-Up Bar)

1. Warm Up | Rotational Force Squats (Cable)

Circuit Setup Instructions (Week 7 - Thursday)

2A. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)

2B. Workout | Deep Partial ROM Classic Deadlift - Pause Reps (Hex Bar + Plates)

2C. Workout | Wide-Base Neutral-Grip Upright Rows (Cables + Hammers)

2D. Workout | Shallow Squat Partials with Isometric Adduction & Int. Rot. (Barbell + Plates + Stability Ball)

2E. Workout | 90 Degree Front Raises (Barbell + Optional Plates)

2F. Workout | Asymmetric Single-Leg Hip Thrusts + Abduction Combo (Stability Ball + Resistance Band)

3. Shoulder Finisher | Quadruple Failure Lateral Deltoid Progression (DBs)

4. Leg Finisher | Kamalu VMO-to-VLO Combo (Cable + Ankle Strap)

5. Calf Finisher | Kamalu Total Gastroc Combo - Machine Version (Leg Curl Machine + Resistance Band)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Cross-Body Arm Swings (Bodyweight)

Circuit Setup Instructions (Week 7 - Saturday)

2A. Workout | Close-Grip Ball Pushups (Ball)

2B. Workout | 1:4 Narrow-Grip Sitting Rows (Cable + Bench)

2C. Workout | Incline A Flys (DBs + Incl. Bench)

2D. Workout | Wide-Grip Lat Pulls - Shortened Partials (Cable + Lat Pull Bar)

2E. Workout | Decline Press (Swiss Bar + Plates + Decl. Bench)

2F. Workout | Incline Supported Preacher Row - Mid (Swiss Bar + Plates + Incl. Bench)

3. Chest Finisher | Plyo Pops (Bodyweight)

4. Back Finisher | Triple-Stance Trap Shrug Combo - Unilateral (Cable)

Rest Day Instructions & Important Notes

1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)

Circuit Setup Instructions (Week 8 - Monday)

2A. Workout | Low-Cable Overhead Rope Tricep Extensions (Cable + Rope)

2B. Workout | Low-Cable Supinating Rope Curls (Cable + Rope)

2C. Workout | Incline Tricep Kickbacks - Pronated (DBs + Incl. Bench)

2D. Workout | Hammer Rep Partials with Isometric Supination (DBs)

2E. Workout | Supinated 90° Tricep Extensions - Unilateral Shortened Partials (Cable)

2F. Workout | 4-in-1 Bicep Curls - Unilateral (Cable)

3. Combo Finisher | Kamalu Compound Biceps & Triceps Combo (DBs)

4. Forearm Finisher | High-Cable Concentration Wrist Flexion + AD-duction (Cable + Handle)

1. Warm Up | Russian Twists (Bodyweight)

Circuit Setup Instructions (Week 8 - Tuesday)

2A. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)

2B. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)

2C. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Plate)

2D. Workout | Walking Low-Cable Oblique Side Bends (Cable)

2E. Workout | Hyperextending Behind-the-Head Ball Crunches (Stability Ball + Plate)

2F. Workout | Pivoting Rotational Oblique Twists Combo (Cable)

3. Core Finisher | Diagonal Elbow-to-Knee Crunches w/ Hip Flexion (Cable)

1. Warm Up | Isolateral Side-Squat & Lateral Raise Combo (DB)

Circuit Setup Instructions (Week 8 - Wednesday)

2A. Workout | Sitting Leg Curl Combo (Sitting Leg Curl Machine)

2B. Workout | Standing Alternating DB Side-Huggers (DBs)

2C. Workout | Deep Full ROM Back Squat (Barbell + Plates)

2D. Workout | Arnold Press - Bilateral Alternating (DBs + Upright Bench)

2E. Workout | Sitting Leg Extension Combo (Leg Extension Machine)

2F. Workout | Abducted Shoulder Circles (DBs)

3. Leg Finisher | Classic Deadlift - Full ROM w/ Pause Reps (Hex Bar + Plates)

4. Shoulder Finisher | Kamalu Total Shoulder Combo - Unilateral (Cable)

5. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)

1. Warm Up | DB Pushup & Row Antagonistic Combo (DBs)

Circuit Setup Instructions (Week 8 - Thursday)

2A. Workout | Triple-Grip Lat Pull Combo (Cable + Lat Pull Bar + Bench)

2B. Workout | Incline DB Press (DBs + Incl. Bench)

2C. Workout | Narrow-Grip Incline Row (Cable + 2 Handles)

2D. Workout | 2-DB Pull-Over (DBs + Bench)

2E. Workout | Prone Reverse T-Flys (Bench + DBs)

2F. Workout | Eccentric-Overload DB Press (DB + Optional Bench)

3. Back Finisher | Kamalu Total Back Combo w/ Hang Pull Finisher (Swiss Bar + Plates)

4. Chest Finisher | Midline-Crossing Press Combo - Unilateral (Cable)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Can-Opener - Tier 3 (Plate)

Circuit Setup Instructions (Week 8 - Saturday)

2A. Workout | Zottman Curls (DBs)

2B. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)

2C. Workout | Drag Curls - Rotating Combo (DBs)

2D. Workout | Contralateral Cross-Cable Extensions - Compound Leaning (Cables)

2E. Workout | NEXT-LEVEL Bi-Planar Hanging Concentration Curls (DB + TRX Band or Cable)

2F. Workout | Kneeling Narrow-Grip Crunch-to-Tricep Extension Combo (Cable + Handles)

3. Combo Finisher | Kamalu Biceps & Triceps Combo (Cable + Rope)

4. Forearm Finisher | Behind-the-Back Forearm Flexor Combo (Barbell + Plates)

Rest Day Instructions & Important Notes