Notes: 1. Rest time: 60-90 seconds (90+ seconds for deadlifts) 2. You can switch grip variations for lat pulldowns and pull ups each week. 3. You can swap trap raises for rack pulls.… See more

Notes: 1. Rest time: 60 seconds or less between sets. 2. Use an EZ bar instead of a barbell if you have wrist pain. 3. Feel free to use a variety of equipment (i.e. DB, cable, mac… See more

Notes: 1. Rest time: 90 seconds (90+ for back squats) 2. You can replace hip thrusts with Good Mornings or even Reverse Hack Squats (although they are not as effective at targetin… See more

Notes: 1. Rest time: 60-90 seconds (longer if needed for OHP). 2. You can switch from standing to seated OHP weekly or as you want. 3. Dumbbells, cables, and machines can be use… See more