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This day is very similar to Day 1, but the focus is going to be on higher volume.

The reason for this is it’s beneficial to get used to working with different reps ranges and developing the adaptions for lower and higher rep ranges. So that way, if you choose to focus on training for strength after this program, or training for maximizing hypertrophy, you’ll have a feel for what it’s like to work with both ranges.

‚ÄčAll of the first three movements for each day are going to be compound movements.

The Squat and Benchpress are both 3 sets of 10 reps.

Incline Bench Row: 3x 12

This is a good movement to focus on protracting and retracting the scapula ‚Äčand build a good muscle mind connection of what it’s like to really work those specific muscle groups instead of just moving weight, counting reps and compromising form.


Lateral Raises: We’re doing this movement to work on the lateral head of the Delt. When you’re doing benchpress and barbell rows, they hit the front and rear delts, but we’ll need to isolate the side delt and get some good volume in for optimal development.

Rear Delt Raises: By serving to help offset all that horizontal and vertical pressing, the rear delt raises can rejuvenate your body by conditioning the rear delts, rhomboids, and external rotators.