Week 2, Day 2 – Max Effort Upper
- Stretch and Warm-Up
- Close Grip, 2 Board Bench Press
- 45×5, 95×5, 135×5, 185×3, 225×3, 275×3, 295×3, 315×3
- 205×5, 235×5, 265×8
- Wide Grip Bench Press
- 185×10, 225×8, 245×7
- Incline Dumbbell Bench Press
- 60×15, 70×10, 70×10
- Inverted Rows – 5×10
- Dumbbell Hammer Curls – 3×10
- JM Press – 4×20
- Stir the Pot -4×15
Week 3, Day 1 – Max Effort Lower
- Stretch and Warm-Up
- Straight Bar Box Squat (vs. Elitefts Pro Light Bands)
- 45×10, 135×5, 225×5, 275×3, 315×3, 365×3, 385×3, 405×3, 425×3
- 275×5, 315×5, 365×5
- Pit Shark
- 225×10, 315×10, 405×10
- Reverse Hypers – 4×10
- Lying Leg Curls – 4×10
- Standing Pulldown Abs – 3×10
