GZCL: General Gainz - Riptide Workout Program
Riptide is one of several named programs in Cody Lefever's General Gainz book. It builds on the core General Gainz framework - the tiered system (T1/T2/T3), Volume Drop Sets (VDS), and the four actions (Find, Hold, Push, Extend).
We strongly recommend buying the book to fully understand the concepts behind this program - effort ratings, Volume Drop Sets, the Effort Gap, Compensatory Acceleration Training (CAT), and the Find/Hold/Push/Extend progression system. The book covers all of this in depth, along with other programs like Abyssal Wake, Iron Tides, Wave Breaker, Steel Helm, etc.
Quick Overview
Riptide alternates between Find weeks (odd - discover your RM at a target effort) and Push weeks (even - hold the same weight, push for more reps). RPE guides the target effort: @8 = Easy (2+ RIR), @9 = Moderate (1 RIR), @10 = Hard (0 RIR).
This implementation uses a 4-day upper/lower split. T2 and T3 exercises are freely swappable - keep T1 as the main barbell compounds.
How to Use This in the App
On Find weeks, use warmup sets to work up to your RM weight. Add more via + warmup set if necessary. Once you complete the RM set, the Volume Drop Sets auto-adjust to match your weight and reps.
On Push weeks, use the same weight as the previous Find week. The app remembers it. Push for as many reps as possible (AMRAP).
Set your 1RM for each exercise before starting - the app uses it to suggest initial weights via RPE tables.
Equipment Substitutions
Home gym alternatives for T3 machine exercises:
- Leg Press → Bulgarian Split Squat or Goblet Squat
- Seated Leg Curl → lighter Romanian Deadlift, Barbell or Nordic curls
- Leg Extension → Lunge or Sissy Squat
- Lat Pulldown → Pull Up or Chin Up
- Seated Row → Bent Over Row, Dumbbell
- Triceps Pushdown → Skullcrusher or Triceps Dip
- Face Pull → Reverse Fly with dumbbells
~90+ min per workout
8 weeks, 4x/week, 6 exercises per day
Barbell, Leverage Machine, Dumbbell, Cable, Band, EZ Bar
Total Sets: 108
Strength Sets: 40, 37%
Hypertrophy Sets:
Upper Sets: 54 (20s, 34h), 2d
Lower Sets: 54 (20s, 34h), 2d
Core Sets: 0
Push Sets: 29 (16s, 13h), 2d
Pull Sets: 31 (10s, 21h), 3d
Legs Sets: 48 (14s, 34h), 2d
Shoulders: 31↓ (15s, 16h), 2d
Triceps: 17↓ (8s, 9h), 2d
Back: 29↓ (11s, 18h), 3d
Abs: 0↑
Glutes: 21↓ (15s, 6h), 2d
Hamstrings: 23↓ (10s, 13h), 2d
Quadriceps: 34↓ (13s, 21h), 2d
Chest: 20↓ (13s, 7h), 2d
Biceps: (2s, 13h), 2d
Calves: 25↓ (8s, 17h), 2d
Forearms: (2s, 11h), 2d
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 1 - Day 1
Squat
Barbell
5 × 107.5+lb @8
5 × 2 × 107.5lb
T1 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary.
VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
Romanian Deadlift
Barbell
10 × 45+lb @8
4 × 5 × 45lb
T2 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
Leg Press
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Seated Leg Curl
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Leg Extension
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Standing Calf Raise
Dumbbell
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 2
Bench Press
Barbell
5 × 107.5+lb @8
5 × 2 × 107.5lb
T1 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary.
VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
Overhead Press
Barbell
10 × 50+lb @8
4 × 5 × 45lb
T2 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
Lat Pulldown
Cable
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Seated Row
Cable
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Lateral Raise
Dumbbell
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Triceps Pushdown
Cable
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 3
Deadlift
Barbell
5 × 150+lb @8
5 × 2 × 147.5lb
T1 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary.
VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
Front Squat
Barbell
10 × 62.5+lb @8
4 × 5 × 55lb
T2 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
Leg Press
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Seated Leg Curl
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Leg Extension
Leverage Machine
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Standing Calf Raise
Dumbbell
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Week 1 - Day 4
Overhead Press
Barbell
5 × 60+lb @8
5 × 2 × 60lb
T1 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary.
VDS auto-adjust after you complete the RM. Move each rep explosively (CAT).
Chin Up
Bodyweight
10 × 0+lb @8
4 × 5 × 0lb
T2 - Find week. Use warmup sets to work up to your RM weight.
Add more via + warmup set if necessary. Half-sets auto-adjust after the RM.
Seated Row
Cable
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Bicep Curl
Dumbbell
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Face Pull
Band
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Skullcrusher
EZ Bar
4 × 15-20+ @8
T3 - Max Rep Sets. Easy effort.
Week 2 - Day 1
Squat
Barbell
5+ × 115lb @10
5 × 3 × 107.5lb
T1 - Push week. Same weight as Week 1. Go for max reps.
Romanian Deadlift
Barbell
10+ × 45lb @10
4 × 5 × 45lb
T2 - Push week. Same weight as Week 1.
Leg Press
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Seated Leg Curl
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Leg Extension
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Standing Calf Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Week 2 - Day 2
Bench Press
Barbell
5+ × 115lb @10
5 × 3 × 107.5lb
T1 - Push week. Same weight as Week 1. Go for max reps.
Overhead Press
Barbell
10+ × 52.5lb @10
4 × 5 × 45lb
T2 - Push week. Same weight as Week 1.
Lat Pulldown
Cable
4 × 12-15+ @8
T3 - Easy effort.
Seated Row
Cable
4 × 12-15+ @8
T3 - Easy effort.
Lateral Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Triceps Pushdown
Cable
4 × 12-15+ @8
T3 - Easy effort.
Week 2 - Day 3
Deadlift
Barbell
5+ × 160lb @10
5 × 3 × 147.5lb
T1 - Push week. Same weight as Week 1. Go for max reps.
Front Squat
Barbell
10+ × 67.5lb @10
4 × 5 × 55lb
T2 - Push week. Same weight as Week 1.
Leg Press
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Seated Leg Curl
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Leg Extension
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Standing Calf Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Week 2 - Day 4
Overhead Press
Barbell
5+ × 62.5lb @10
5 × 3 × 60lb
T1 - Push week. Same weight as Week 1. Go for max reps.
Chin Up
Bodyweight
10+ × 0lb @10
4 × 5 × 0lb
T2 - Push week. Same weight as Week 1.
Seated Row
Cable
4 × 12-15+ @8
T3 - Easy effort.
Bicep Curl
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Face Pull
Band
4 × 12-15+ @8
T3 - Easy effort.
Skullcrusher
EZ Bar
4 × 12-15+ @8
T3 - Easy effort.
Week 3 - Day 1
Squat
Barbell
3 × 120+lb @9
5 × 1 × 112.5lb
T1 - Find week. Go heavier than Week 1.
Romanian Deadlift
Barbell
6 × 45+lb @9
4 × 3 × 45lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Seated Leg Curl
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Leg Extension
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Standing Calf Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Week 3 - Day 2
Bench Press
Barbell
3 × 120+lb @9
5 × 1 × 112.5lb
T1 - Find week. Go heavier than Week 1.
Overhead Press
Barbell
6 × 60+lb @9
4 × 3 × 52.5lb
T2 - Find week.
Lat Pulldown
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Seated Row
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Lateral Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Triceps Pushdown
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Week 3 - Day 3
Deadlift
Barbell
3 × 162.5+lb @9
5 × 1 × 155lb
T1 - Find week. Go heavier than Week 1.
Front Squat
Barbell
6 × 75+lb @9
4 × 3 × 65lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Seated Leg Curl
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Leg Extension
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Standing Calf Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Week 3 - Day 4
Overhead Press
Barbell
3 × 65+lb @9
5 × 1 × 62.5lb
T1 - Find week. Go heavier than Week 1.
Chin Up
Bodyweight
6 × 0+lb @9
4 × 3 × 0lb
T2 - Find week.
Seated Row
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Bicep Curl
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Face Pull
Band
4 × 10-12+ @9
T3 - Moderate effort.
Skullcrusher
EZ Bar
4 × 10-12+ @9
T3 - Moderate effort.
Week 4 - Day 1
Squat
Barbell
3+ × 122.5lb @10
5 × 1 × 112.5lb
T1 - Push week. Same weight as Week 3.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Romanian Deadlift
Barbell
6+ × 45lb @10
4 × 3 × 45lb
T2 - Push week. Same weight as Week 3.
Leg Press
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Seated Leg Curl
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Leg Extension
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Standing Calf Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort.
Week 4 - Day 2
Bench Press
Barbell
3+ × 122.5lb @10
5 × 1 × 112.5lb
T1 - Push week. Same weight as Week 3.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Overhead Press
Barbell
6+ × 62.5lb @10
4 × 3 × 52.5lb
T2 - Push week. Same weight as Week 3.
Lat Pulldown
Cable
3 × 8-10+ @10
T3 - Hard effort.
Seated Row
Cable
3 × 8-10+ @10
T3 - Hard effort.
Lateral Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort.
Triceps Pushdown
Cable
3 × 8-10+ @10
T3 - Hard effort.
Week 4 - Day 3
Deadlift
Barbell
3+ × 170lb @10
5 × 1 × 155lb
T1 - Push week. Same weight as Week 3.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Front Squat
Barbell
6+ × 77.5lb @10
4 × 3 × 65lb
T2 - Push week. Same weight as Week 3.
Leg Press
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Seated Leg Curl
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Leg Extension
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort.
Standing Calf Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort.
Week 4 - Day 4
Overhead Press
Barbell
3+ × 67.5lb @10
5 × 1 × 62.5lb
T1 - Push week. Same weight as Week 3.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Chin Up
Bodyweight
6+ × 0lb @10
4 × 3 × 0lb
T2 - Push week. Same weight as Week 3.
Seated Row
Cable
3 × 8-10+ @10
T3 - Hard effort.
Bicep Curl
Dumbbell
3 × 8-10+ @10
T3 - Hard effort.
Face Pull
Band
3 × 8-10+ @10
T3 - Hard effort.
Skullcrusher
EZ Bar
3 × 8-10+ @10
T3 - Hard effort.
Week 5 - Day 1
Squat
Barbell
4 × 112.5+lb @8
5 × 1 × 107.5lb
T1 - Find week.
Romanian Deadlift
Barbell
8 × 45+lb @8
4 × 4 × 45lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Seated Leg Curl
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Leg Extension
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Standing Calf Raise
Dumbbell
4 × 15-20+ @8
T3 - New wave. Easy effort.
Week 5 - Day 2
Bench Press
Barbell
4 × 112.5+lb @8
5 × 1 × 107.5lb
T1 - Find week.
Overhead Press
Barbell
8 × 52.5+lb @8
4 × 4 × 47.5lb
T2 - Find week.
Lat Pulldown
Cable
4 × 15-20+ @8
T3 - New wave. Easy effort.
Seated Row
Cable
4 × 15-20+ @8
T3 - New wave. Easy effort.
Lateral Raise
Dumbbell
4 × 15-20+ @8
T3 - New wave. Easy effort.
Triceps Pushdown
Cable
4 × 15-20+ @8
T3 - New wave. Easy effort.
Week 5 - Day 3
Deadlift
Barbell
4 × 155+lb @8
5 × 1 × 147.5lb
T1 - Find week.
Front Squat
Barbell
8 × 67.5+lb @8
4 × 4 × 60lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Seated Leg Curl
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Leg Extension
Leverage Machine
4 × 15-20+ @8
T3 - New wave. Easy effort.
Standing Calf Raise
Dumbbell
4 × 15-20+ @8
T3 - New wave. Easy effort.
Week 5 - Day 4
Overhead Press
Barbell
4 × 62.5+lb @8
5 × 1 × 60lb
T1 - Find week.
Chin Up
Bodyweight
8 × 0+lb @8
4 × 4 × 0lb
T2 - Find week.
Seated Row
Cable
4 × 15-20+ @8
T3 - New wave. Easy effort.
Bicep Curl
Dumbbell
4 × 15-20+ @8
T3 - New wave. Easy effort.
Face Pull
Band
4 × 15-20+ @8
T3 - New wave. Easy effort.
Skullcrusher
EZ Bar
4 × 15-20+ @8
T3 - New wave. Easy effort.
Week 6 - Day 1
Squat
Barbell
4+ × 120lb @10
5 × 1 × 107.5lb
T1 - Push week. Same weight as Week 5.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Romanian Deadlift
Barbell
8+ × 45lb @10
4 × 4 × 45lb
T2 - Push week. Same weight as Week 5.
Leg Press
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Seated Leg Curl
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Leg Extension
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Standing Calf Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Week 6 - Day 2
Bench Press
Barbell
4+ × 120lb @10
5 × 1 × 107.5lb
T1 - Push week. Same weight as Week 5.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Overhead Press
Barbell
8+ × 57.5lb @10
4 × 4 × 47.5lb
T2 - Push week. Same weight as Week 5.
Lat Pulldown
Cable
4 × 12-15+ @8
T3 - Easy effort.
Seated Row
Cable
4 × 12-15+ @8
T3 - Easy effort.
Lateral Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Triceps Pushdown
Cable
4 × 12-15+ @8
T3 - Easy effort.
Week 6 - Day 3
Deadlift
Barbell
4+ × 162.5lb @10
5 × 1 × 147.5lb
T1 - Push week. Same weight as Week 5.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Front Squat
Barbell
8+ × 72.5lb @10
4 × 4 × 60lb
T2 - Push week. Same weight as Week 5.
Leg Press
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Seated Leg Curl
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Leg Extension
Leverage Machine
4 × 12-15+ @8
T3 - Easy effort.
Standing Calf Raise
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Week 6 - Day 4
Overhead Press
Barbell
4+ × 65lb @10
5 × 1 × 60lb
T1 - Push week. Same weight as Week 5.
VDS: if you hit <5 reps, singles. If 5+, half-sets.
Chin Up
Bodyweight
8+ × 0lb @10
4 × 4 × 0lb
T2 - Push week. Same weight as Week 5.
Seated Row
Cable
4 × 12-15+ @8
T3 - Easy effort.
Bicep Curl
Dumbbell
4 × 12-15+ @8
T3 - Easy effort.
Face Pull
Band
4 × 12-15+ @8
T3 - Easy effort.
Skullcrusher
EZ Bar
4 × 12-15+ @8
T3 - Easy effort.
Week 7 - Day 1
Squat
Barbell
2 × 122.5+lb @9
2 × 1 × 120lb
T1 - Find week. Heaviest of the cycle.
Romanian Deadlift
Barbell
5 × 45+lb @9
4 × 2 × 45lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Seated Leg Curl
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Leg Extension
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Standing Calf Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Week 7 - Day 2
Bench Press
Barbell
2 × 122.5+lb @9
2 × 1 × 120lb
T1 - Find week. Heaviest of the cycle.
Overhead Press
Barbell
5 × 62.5+lb @9
4 × 2 × 55lb
T2 - Find week.
Lat Pulldown
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Seated Row
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Lateral Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Triceps Pushdown
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Week 7 - Day 3
Deadlift
Barbell
2 × 170+lb @9
2 × 1 × 165lb
T1 - Find week. Heaviest of the cycle.
Front Squat
Barbell
5 × 77.5+lb @9
4 × 2 × 70lb
T2 - Find week.
Leg Press
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Seated Leg Curl
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Leg Extension
Leverage Machine
4 × 10-12+ @9
T3 - Moderate effort.
Standing Calf Raise
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Week 7 - Day 4
Overhead Press
Barbell
2 × 67.5+lb @9
2 × 1 × 67.5lb
T1 - Find week. Heaviest of the cycle.
Chin Up
Bodyweight
5 × 0+lb @9
4 × 2 × 0lb
T2 - Find week.
Seated Row
Cable
4 × 10-12+ @9
T3 - Moderate effort.
Bicep Curl
Dumbbell
4 × 10-12+ @9
T3 - Moderate effort.
Face Pull
Band
4 × 10-12+ @9
T3 - Moderate effort.
Skullcrusher
EZ Bar
4 × 10-12+ @9
T3 - Moderate effort.
Week 8 - Day 1
Squat
Barbell
2+ × 127.5lb @10
T1 - Push week. Same weight as Week 7. No VDS. Final push!
Romanian Deadlift
Barbell
5+ × 45lb @10
4 × 2 × 45lb
T2 - Push week. Same weight as Week 7. Final week!
Leg Press
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Seated Leg Curl
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Leg Extension
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Standing Calf Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Week 8 - Day 2
Bench Press
Barbell
2+ × 127.5lb @10
T1 - Push week. Same weight as Week 7. No VDS. Final push!
Overhead Press
Barbell
5+ × 62.5lb @10
4 × 2 × 55lb
T2 - Push week. Same weight as Week 7. Final week!
Lat Pulldown
Cable
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Seated Row
Cable
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Lateral Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Triceps Pushdown
Cable
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Week 8 - Day 3
Deadlift
Barbell
2+ × 175lb @10
T1 - Push week. Same weight as Week 7. No VDS. Final push!
Front Squat
Barbell
5+ × 80lb @10
4 × 2 × 70lb
T2 - Push week. Same weight as Week 7. Final week!
Leg Press
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Seated Leg Curl
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Leg Extension
Leverage Machine
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Standing Calf Raise
Dumbbell
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Week 8 - Day 4
Overhead Press
Barbell
2+ × 70lb @10
T1 - Push week. Same weight as Week 7. No VDS. Final push!
Chin Up
Bodyweight
5+ × 0lb @10
4 × 2 × 0lb
T2 - Push week. Same weight as Week 7. Final week!
Seated Row
Cable
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Bicep Curl
Dumbbell
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Face Pull
Band
3 × 8-10+ @10
T3 - Hard effort. Final wave!
Skullcrusher
EZ Bar
3 × 8-10+ @10
T3 - Hard effort. Final wave!
You can use this program on Liftosaur - a weightlifting tracker app!
- Log your workouts there, and have a history of all your workouts on your phone
- It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
- And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
