# Day 1: Upper 1

## Exercises

- [ ] [DB Incline Press](/exercise/Barbell_Incline_Bench_Press) (2x6-8, RIR: 2-4→1-2, Rest: 3-5min)
 - Warm-up: 2 sets
 - A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.
 - Substitutions: Smith Machine Incline Press, Barbell Incline Press
- [ ] [Cable Flye](/exercise/Incline_Cable_Flyes) (2x6-8, RIR: 1-2→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.
 - Substitutions: DB Flye, Pec Deck
- [ ] [Machine Lateral Raise (2x8-10, RIR](/exercise/Machine_Lateral_Raise): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.
 - Substitutions: Cable Y-Raise, Incline DB Y-Raise
- [ ] [1-Arm Cable Pulldown](/exercise/Single_Arm_Cable_Lat_Pulldown) (2x6-8, RIR: 1-2→1-2, Rest: 2-3min)
 - Warm-up: 2 sets
 - Control the negative and feel your lats pulling apart. Full ROM!
 - Substitutions: Lat Pulldown (Wide Grip), Pull-Up (Wide Grip)
- [ ] Incline DB Kelso Shrug (2x6-8, RIR: 1-2→1-2, Rest: 2-3min) 
 - Warm-up: 2 sets
 - Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.
 - Substitutions: Seated Cable Kelso Shrug, Kelso Shrug
- [ ] [Smith Machine JM Press (2x6-8, RIR](/exercise/Smith_Machine_Bench_Press): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - You can use a rope or bar attachment for these, whichever you find more comfortable.
 - Substitutions: Close-Grip Bench Press, Triceps Pressdown
- [ ] [DB Preacher Curl](/exercise/Preacher_Curl) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.
 - Substitutions: Machine Preacher Curl, EZ-Bar Preacher Curl
- [ ] [Lying Leg Raise (2x6-8, RIR](/exercise/Weighted_Lying_Leg_Raise): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your body as rigid as possible throughout the ROM.
 - Substitutions: Bent-Knee Dragon Flag, Dragon Flag

# Day 2: Lower 1

## Exercises

- [ ] Nordic Ham Curl (2x6-8, RIR: 1-2→1-2, Rest: 1-2min) 
 - Warm-up: 1 set
 - See last-set intensity technique notes
 - Substitutions: Seated Leg Curl, Lying Leg Curl
- [ ] [Barbell Lunge](/exercise/Barbell_Lunges) (2x6-8, RIR: 2-4→2-4, Rest: 3-5min)
 - Warm-up: 3 sets
 - Minimize contribution from your back leg!
 - Substitutions: DB Lunge, Smith Machine Lunge
- [ ] Sissy Squat (1x6-8, RIR: 2-4, Rest: 2-4min) 
 - Warm-up: 1 set
 - Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).
 - Substitutions: Reverse Nordic, Leg Extension
- [ ] [Donkey Calf Raise](/exercise/Seated_Calf_Raise) (2x6-8, RIR: 1-2→1-2, Rest: 1-2min)
 - Warm-up: 1 set
 - 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.
 - Substitutions: Leg Press Calf Press, Standing Calf Raise
- [ ] Standing Plate Abduction (2x6-8, RIR: 0-1→0-1, Rest: 1-2min) 
 - Warm-up: 1 set
 - If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.
 - Substitutions: Cable Hip Abduction, Machine Hip Abduction
- [ ] [Seated Leg Curl (1x6-8, RIR](/exercise/Seated_Leg_Curl): 0-1, Rest: 1-2min)
 - No warm-up
 - Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl.
 - Substitutions: Squat (Your Choice) - Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat


# Day 3: Rest Day

Recovery day. Focus on mobility, stretching, and active recovery if desired.



# Day 4: Upper 2

## Exercises

- [ ] [1-Arm Cable Pulldown](/exercise/Single_Arm_Cable_Lat_Pulldown) (2x8-10, RIR: 2-3→2-3, Rest: 2-3min)
  - Warm-up: 2 sets
  - Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.
  - Substitutions: Close-Grip Pull-Up, Close-Grip Lat Pulldown
- [ ] [Chest-Supported DB Row](/exercise/Chest_Supported_T-Bar_Row) (2x8-10, RIR: 2-3→2-3, Rest: 2-3min)
  - Warm-up: 2 sets
  - Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.
  - Substitutions: Chest-Supported Machine Row, Chest-Supported T-Bar Row
- [ ] [Cable Shrug-In (1x6-8, RIR](/exercise/Cable_Shrug-In): 1-2, Rest: 1-2min)
  - Warm-up: 1 set
  - Think about shrugging up to your ears. Use straps, if possible.
  - Substitutions: Barbell Shrug, Machine Shrug
- [ ] [DB Bench Press](/exercise/Barbell_Bench_Press) (2x8-10, RIR: 2-4→2-4, Rest: 3-5min)
  - Warm-up: 2 sets
  - 1 second pause at the bottom of each rep while maintaining tension on the pecs.
  - Substitutions: Smith Machine Bench Press, Machine Chest Press
- [ ] [Machine Lateral Raise (2x8-10, RIR](/exercise/Machine_Lateral_Raise): 0-1→0-1, Rest: 1-2min)
  - Warm-up: 1 set
  - Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt.
  - Substitutions: DB Lateral Raise, High-Cable Lateral Raise
- [ ] [Machine Crunch](/exercise/Machine_Ab_Crunch) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
  - Warm-up: 1 set
  - Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.
  - Substitutions: Weighted Crunch, Cable Crunch
- [ ] [Reverse Cable Crossover](/exercise/Cable_Crossover) (1x8-10, RIR: 0-1, Rest: 1-2min)
  - No warm-up
  - Sweep the weight out to create the largest semi-circle possible with your arm.
  - Substitutions: Lying Reverse DB Flye, 1-Arm Reverse Pec Deck


# Day 5: Lower 2

## Exercises

- [ ] Sissy Squat (2x8-10, RIR: 1-2→1-2, Rest: 1-2min) 
 - Warm-up: 1 set
 - Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).
 - Substitutions: Reverse Nordic, Leg Extension
- [ ] [Seated Cable Deadlift](/exercise/Seated_Cable_Fly) (2x6-8, RIR: 2-3→2-3, Rest: 2-3min)
 - Warm-up: 3 sets
 - Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward).
 - Substitutions: DB RDL, Barbell RDL
- [ ] 45° Hyperextension (2x6-8, RIR: 2-4→2-4, Rest: 2-3min) 
 - Warm-up: 2 sets
 - Squeeze your glutes hard at the top and control the weight on the way down.
 - Substitutions: Barbell Hip Thrust, Machine Hip Thrust
- [ ] [Barbell Squat](/exercise/Barbell_Squat) (1x6-8, RIR: 2-4, Rest: 2-3min)
 - Warm-up: 1 set
 - Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.
 - Substitutions: Smith Machine Squat, Leg Press
- [ ] [Donkey Calf Raise](/exercise/Seated_Calf_Raise) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.
 - Substitutions: Leg Press Calf Press, Standing Calf Raise

# Day 6: Arms & Delts

## Exercises

- [ ] [Standing DB Curl](/exercise/Standing_Leg_Curl) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.
 - Substitutions: Incline DB Curl, Bayesian Cable Curl
- [ ] Skull Crusher (2x8-10, RIR: 0-1→0-1, Rest: 1-2min) 
 - Warm-up: 1 set
 - Feel a deep stretch on the triceps throughout the entire negative.
 - Substitutions: Overhead DB Triceps Extension, Overhead Cable Triceps Extension
- [ ] [Preacher Hammer Curl (1x8-10, RIR](/exercise/Preacher_Hammer_Dumbbell_Curl): 0-1, Rest: 1-2min)
 - No warm-up
 - Hammer curl on the way up and supinated curl (palms up) on the way down.
 - Substitutions: DB Hammer Curl, Modified Zottman Curl
- [ ] [Close Grip Dip](/exercise/Close_Grip_Lat_Pulldown) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your upper arm behind your torso throughout the ROM.
 - Substitutions: Seated Dip Machine, Cable Triceps Kickback
- [ ] [Cable Wrist Curl (2x8-10, RIR](/exercise/Cable_Wrist_Curl): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Smooth, controlled reps.
 - Substitutions: DB Wrist Curl
- [ ] [DB Lateral Raise](/exercise/Machine_Lateral_Raise) (1x6-8, RIR: 0-1, Rest: 1-2min)
 - No warm-up
 - Smooth, controlled reps.
 - Substitutions: EZ-Bar Curl, Alternating DB Curl
- [ ] [Incline DB Curl](/exercise/Incline_Dumbbell_Curl) (2xN/A, RIR: 0-1→0-1, Rest: 1-2min)
 - No warm-up
 - Substitutions: Dead Hang (optional)
- [ ] [Overhead DB Triceps Extension (2x8-10, RIR](/exercise/Overhead_Triceps_Extension_Machine): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Slow, controlled reps!
 - Substitutions: DB Wrist Extension
- [ ] [DB Hammer Curl](/exercise/Hammer_Dumbbell_Curl) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Focus on squeezing your side delt to move the weight. Try to add a few more seconds each week!
 - Substitutions: High-Cable Lateral Raise, Machine Lateral Raise


# Day 7: Rest Day

Recovery day. Focus on mobility, stretching, and active recovery if desired.


# The Min-Max Program - Week 1 (Block 1 - Intro Week)

## Day 1: Upper 1

| Exercise | Working Sets | Warm-up Sets | Rep Range | RIR (Set 1) | RIR (Set 2) | Rest | Notes | Substitutions |
|----------|--------------|--------------|-----------|-------------|-------------|------|-------|---------------|
| DB Incline Press | 2 | 2 | 6-8 | 2-4 | 1-2 | 3-5 min | A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. | Smith Machine Incline Press, Barbell Incline Press |
| Cable Flye | 2 | 1 | 6-8 | 1-2 | 0-1 | 1-2 min | Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. | DB Flye, Pec Deck |
| Machine Lateral Raise | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape. | Cable Y-Raise, Incline DB Y-Raise |
| 1-Arm Cable Pulldown | 2 | 2 | 6-8 | 1-2 | 1-2 | 2-3 min | Control the negative and feel your lats pulling apart. Full ROM! | Lat Pulldown (Wide Grip), Pull-Up (Wide Grip) |
| Incline DB Kelso Shrug | 2 | 2 | 6-8 | 1-2 | 1-2 | 2-3 min | Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control. | Seated Cable Kelso Shrug, Kelso Shrug |
| Smith Machine JM Press | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | You can use a rope or bar attachment for these, whichever you find more comfortable. | Close-Grip Bench Press, Triceps Pressdown |
| DB Preacher Curl | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps. | Machine Preacher Curl, EZ-Bar Preacher Curl |
| Lying Leg Raise | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | Keep your body as rigid as possible throughout the ROM. | Bent-Knee Dragon Flag, Dragon Flag |

### Exercises

- [ ] [DB Incline Press](/exercise/Barbell_Incline_Bench_Press) (2x6-8, RIR: 2-4→1-2, Rest: 3-5min)
 - Warm-up: 2 sets
 - A 30° or 45° bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.
 - Substitutions: Smith Machine Incline Press, Barbell Incline Press
- [ ] [Cable Flye](/exercise/Incline_Cable_Flyes) (2x6-8, RIR: 1-2→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Pause for 1 second at the bottom of each rep while maintaining tension on the pecs.
 - Substitutions: DB Flye, Pec Deck
- [ ] [Machine Lateral Raise (2x8-10, RIR](/exercise/Machine_Lateral_Raise): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Use a 30° incline bench (back against the bench) and lift the weight up and out in a Y shape.
 - Substitutions: Cable Y-Raise, Incline DB Y-Raise
- [ ] [1-Arm Cable Pulldown](/exercise/Single_Arm_Cable_Lat_Pulldown) (2x6-8, RIR: 1-2→1-2, Rest: 2-3min)
 - Warm-up: 2 sets
 - Control the negative and feel your lats pulling apart. Full ROM!
 - Substitutions: Lat Pulldown (Wide Grip), Pull-Up (Wide Grip)
- [ ] Incline DB Kelso Shrug (2x6-8, RIR: 1-2→1-2, Rest: 2-3min) 
 - Warm-up: 2 sets
 - Pause for about 1 second at the top and then allow your shoulder blades to peel apart on the way back down, under control.
 - Substitutions: Seated Cable Kelso Shrug, Kelso Shrug
- [ ] [Smith Machine JM Press (2x6-8, RIR](/exercise/Smith_Machine_Bench_Press): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - You can use a rope or bar attachment for these, whichever you find more comfortable.
 - Substitutions: Close-Grip Bench Press, Triceps Pressdown
- [ ] [DB Preacher Curl](/exercise/Preacher_Curl) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your triceps firmly pinned against the pad as you curl. Smooth controlled reps.
 - Substitutions: Machine Preacher Curl, EZ-Bar Preacher Curl
- [ ] [Lying Leg Raise (2x6-8, RIR](/exercise/Weighted_Lying_Leg_Raise): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your body as rigid as possible throughout the ROM.
 - Substitutions: Bent-Knee Dragon Flag, Dragon Flag

---

## Day 2: Lower 1

| Exercise | Working Sets | Warm-up Sets | Rep Range | RIR (Set 1) | RIR (Set 2) | Rest | Notes | Substitutions |
|----------|--------------|--------------|-----------|-------------|-------------|------|-------|---------------|
| Nordic Ham Curl | 2 | 1 | 6-8 | 1-2 | 1-2 | 1-2 min | See Notes | Seated Leg Curl, Lying Leg Curl |
| Barbell Lunge | 2 | 3 | 6-8 | 2-4 | 2-4 | 3-5 min | Minimize contribution from your back leg! | DB Lunge, Smith Machine Lunge |
| Sissy Squat | 1 | 1 | 6-8 | 2-4 | - | 2-4 min | Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). | Reverse Nordic, Leg Extension |
| Donkey Calf Raise | 2 | 1 | 6-8 | 1-2 | 1-2 | 1-2 min | 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. | Leg Press Calf Press, Standing Calf Raise |
| Standing Plate Abduction | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine. | Cable Hip Abduction, Machine Hip Abduction |
| Seated Leg Curl | 1 | 0 | 6-8 | 0-1 | - | 1-2 min | Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. | Squat (Your Choice) |

### Exercises

- [ ] Nordic Ham Curl (2x6-8, RIR: 1-2→1-2, Rest: 1-2min) 
 - Warm-up: 1 set
 - See last-set intensity technique notes
 - Substitutions: Seated Leg Curl, Lying Leg Curl
- [ ] [Barbell Lunge](/exercise/Barbell_Lunges) (2x6-8, RIR: 2-4→2-4, Rest: 3-5min)
 - Warm-up: 3 sets
 - Minimize contribution from your back leg!
 - Substitutions: DB Lunge, Smith Machine Lunge
- [ ] Sissy Squat (1x6-8, RIR: 2-4, Rest: 2-4min) 
 - Warm-up: 1 set
 - Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).
 - Substitutions: Reverse Nordic, Leg Extension
- [ ] [Donkey Calf Raise](/exercise/Seated_Calf_Raise) (2x6-8, RIR: 1-2→1-2, Rest: 1-2min)
 - Warm-up: 1 set
 - 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.
 - Substitutions: Leg Press Calf Press, Standing Calf Raise
- [ ] Standing Plate Abduction (2x6-8, RIR: 0-1→0-1, Rest: 1-2min) 
 - Warm-up: 1 set
 - If possible, place foam pads in between the outside of your knees and the pads on the machine. This will increase your range of motion on the machine.
 - Substitutions: Cable Hip Abduction, Machine Hip Abduction
- [ ] [Seated Leg Curl (1x6-8, RIR](/exercise/Seated_Leg_Curl): 0-1, Rest: 1-2min)
 - No warm-up
 - Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl.
 - Substitutions: Squat (Your Choice) - Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat

---

## Day 3: Rest Day

---

## Day 4: Upper 2

| Exercise | Working Sets | Warm-up Sets | Rep Range | RIR (Set 1) | RIR (Set 2) | Rest | Notes | Substitutions |
|----------|--------------|--------------|-----------|-------------|-------------|------|-------|---------------|
| 1-Arm Cable Pulldown | 2 | 2 | 8-10 | 2-3 | 2-3 | 2-3 min | Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps. | Close-Grip Pull-Up, Close-Grip Lat Pulldown |
| Chest-Supported DB Row | 2 | 2 | 8-10 | 2-3 | 2-3 | 2-3 min | Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep. | Chest-Supported Machine Row, Chest-Supported T-Bar Row |
| Cable Shrug-In | 1 | 1 | 6-8 | 1-2 | - | 1-2 min | Think about shrugging up to your ears. Use straps, if possible. | Barbell Shrug, Machine Shrug |
| DB Bench Press | 2 | 2 | 8-10 | 2-4 | 2-4 | 3-5 min | 1 second pause at the bottom of each rep while maintaining tension on the pecs. | Smith Machine Bench Press, Machine Chest Press |
| Machine Lateral Raise | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt. | DB Lateral Raise, High-Cable Lateral Raise |
| Machine Crunch | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. | Weighted Crunch, Cable Crunch |
| Reverse Cable Crossover | 1 | 0 | 8-10 | 0-1 | - | 1-2 min | Sweep the weight out to create the largest semi-circle possible with your arm. | Lying Reverse DB Flye, 1-Arm Reverse Pec Deck |

### Exercises

- [ ] [1-Arm Cable Pulldown](/exercise/Single_Arm_Cable_Lat_Pulldown) (2x8-10, RIR: 2-3→2-3, Rest: 2-3min)
 - Warm-up: 2 sets
 - Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.
 - Substitutions: Close-Grip Pull-Up, Close-Grip Lat Pulldown
- [ ] [Chest-Supported DB Row](/exercise/Chest_Supported_T-Bar_Row) (2x8-10, RIR: 2-3→2-3, Rest: 2-3min)
 - Warm-up: 2 sets
 - Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.
 - Substitutions: Chest-Supported Machine Row, Chest-Supported T-Bar Row
- [ ] [Cable Shrug-In (1x6-8, RIR](/exercise/Cable_Shrug-In): 1-2, Rest: 1-2min)
 - Warm-up: 1 set
 - Think about shrugging up to your ears. Use straps, if possible.
 - Substitutions: Barbell Shrug, Machine Shrug
- [ ] [DB Bench Press](/exercise/Barbell_Bench_Press) (2x8-10, RIR: 2-4→2-4, Rest: 3-5min)
 - Warm-up: 2 sets
 - 1 second pause at the bottom of each rep while maintaining tension on the pecs.
 - Substitutions: Smith Machine Bench Press, Machine Chest Press
- [ ] [Machine Lateral Raise (2x8-10, RIR](/exercise/Machine_Lateral_Raise): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt.
 - Substitutions: DB Lateral Raise, High-Cable Lateral Raise
- [ ] [Machine Crunch](/exercise/Machine_Ab_Crunch) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.
 - Substitutions: Weighted Crunch, Cable Crunch
- [ ] [Reverse Cable Crossover](/exercise/Cable_Crossover) (1x8-10, RIR: 0-1, Rest: 1-2min)
 - No warm-up
 - Sweep the weight out to create the largest semi-circle possible with your arm.
 - Substitutions: Lying Reverse DB Flye, 1-Arm Reverse Pec Deck

---

## Day 5: Lower 2

| Exercise | Working Sets | Warm-up Sets | Rep Range | RIR (Set 1) | RIR (Set 2) | Rest | Notes | Substitutions |
|----------|--------------|--------------|-----------|-------------|-------------|------|-------|---------------|
| Sissy Squat | 2 | 1 | 8-10 | 1-2 | 1-2 | 1-2 min | Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). | Reverse Nordic, Leg Extension |
| Seated Cable Deadlift | 2 | 3 | 6-8 | 2-3 | 2-3 | 2-3 min | Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). | DB RDL, Barbell RDL |
| 45° Hyperextension | 2 | 2 | 6-8 | 2-4 | 2-4 | 2-3 min | Squeeze your glutes hard at the top and control the weight on the way down. | Barbell Hip Thrust, Machine Hip Thrust |
| Barbell Squat | 1 | 1 | 6-8 | 2-4 | - | 2-3 min | Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. | Smith Machine Squat, Leg Press |
| Donkey Calf Raise | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. | Leg Press Calf Press, Standing Calf Raise |

### Exercises

- [ ] Sissy Squat (2x8-10, RIR: 1-2→1-2, Rest: 1-2min) 
 - Warm-up: 1 set
 - Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here).
 - Substitutions: Reverse Nordic, Leg Extension
- [ ] [Seated Cable Deadlift](/exercise/Seated_Cable_Fly) (2x6-8, RIR: 2-3→2-3, Rest: 2-3min)
 - Warm-up: 3 sets
 - Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward).
 - Substitutions: DB RDL, Barbell RDL
- [ ] 45° Hyperextension (2x6-8, RIR: 2-4→2-4, Rest: 2-3min) 
 - Warm-up: 2 sets
 - Squeeze your glutes hard at the top and control the weight on the way down.
 - Substitutions: Barbell Hip Thrust, Machine Hip Thrust
- [ ] [Barbell Squat](/exercise/Barbell_Squat) (1x6-8, RIR: 2-4, Rest: 2-3min)
 - Warm-up: 1 set
 - Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding.
 - Substitutions: Smith Machine Squat, Leg Press
- [ ] [Donkey Calf Raise](/exercise/Seated_Calf_Raise) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.
 - Substitutions: Leg Press Calf Press, Standing Calf Raise

---

## Day 6: Arms/Delts

| Exercise | Working Sets | Warm-up Sets | Rep Range | RIR (Set 1) | RIR (Set 2) | Rest | Notes | Substitutions |
|----------|--------------|--------------|-----------|-------------|-------------|------|-------|---------------|
| Standing DB Curl | 2 | 1 | 6-8 | 0-1 | 0-1 | 1-2 min | As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep. | Incline DB Curl, Bayesian Cable Curl |
| Skull Crusher | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Feel a deep stretch on the triceps throughout the entire negative. | Overhead DB Triceps Extension, Overhead Cable Triceps Extension |
| Preacher Hammer Curl | 1 | 0 | 8-10 | 0-1 | - | 1-2 min | Hammer curl on the way up and supinated curl (palms up) on the way down. | DB Hammer Curl, Modified Zottman Curl |
| Close Grip Dip | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Keep your upper arm behind your torso throughout the ROM. | Seated Dip Machine, Cable Triceps Kickback |
| Cable Wrist Curl | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Smooth, controlled reps. | DB Wrist Curl |
| DB Lateral Raise | 1 | 0 | 6-8 | 0-1 | - | 1-2 min | Smooth, controlled reps. | EZ-Bar Curl, Alternating DB Curl |
| Incline DB Curl | 2 | 0 | N/A | 0-1 | 0-1 | 1-2 min | - | Dead Hang (optional) |
| Overhead DB Triceps Extension | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Slow, controlled reps! | DB Wrist Extension |
| DB Hammer Curl | 2 | 1 | 8-10 | 0-1 | 0-1 | 1-2 min | Focus on squeezing your side delt to move the weight. Try to add a few more seconds each week! | High-Cable Lateral Raise, Machine Lateral Raise |

### Exercises

- [ ] [Standing DB Curl](/exercise/Standing_Leg_Curl) (2x6-8, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.
 - Substitutions: Incline DB Curl, Bayesian Cable Curl
- [ ] Skull Crusher (2x8-10, RIR: 0-1→0-1, Rest: 1-2min) 
 - Warm-up: 1 set
 - Feel a deep stretch on the triceps throughout the entire negative.
 - Substitutions: Overhead DB Triceps Extension, Overhead Cable Triceps Extension
- [ ] [Preacher Hammer Curl (1x8-10, RIR](/exercise/Preacher_Hammer_Dumbbell_Curl): 0-1, Rest: 1-2min)
 - No warm-up
 - Hammer curl on the way up and supinated curl (palms up) on the way down.
 - Substitutions: DB Hammer Curl, Modified Zottman Curl
- [ ] [Close Grip Dip](/exercise/Close_Grip_Lat_Pulldown) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Keep your upper arm behind your torso throughout the ROM.
 - Substitutions: Seated Dip Machine, Cable Triceps Kickback
- [ ] [Cable Wrist Curl (2x8-10, RIR](/exercise/Cable_Wrist_Curl): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Smooth, controlled reps.
 - Substitutions: DB Wrist Curl
- [ ] [DB Lateral Raise](/exercise/Machine_Lateral_Raise) (1x6-8, RIR: 0-1, Rest: 1-2min)
 - No warm-up
 - Smooth, controlled reps.
 - Substitutions: EZ-Bar Curl, Alternating DB Curl
- [ ] [Incline DB Curl](/exercise/Incline_Dumbbell_Curl) (2xN/A, RIR: 0-1→0-1, Rest: 1-2min)
 - No warm-up
 - Substitutions: Dead Hang (optional)
- [ ] [Overhead DB Triceps Extension (2x8-10, RIR](/exercise/Overhead_Triceps_Extension_Machine): 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Slow, controlled reps!
 - Substitutions: DB Wrist Extension
- [ ] [DB Hammer Curl](/exercise/Hammer_Dumbbell_Curl) (2x8-10, RIR: 0-1→0-1, Rest: 1-2min)
 - Warm-up: 1 set
 - Focus on squeezing your side delt to move the weight. Try to add a few more seconds each week!
 - Substitutions: High-Cable Lateral Raise, Machine Lateral Raise

---

## Day 7: Rest Day

The Min-Max Program - Week 1 (Block 1 - Intro Week)

# Exercises for Abs

## Rectus Abdominis (Six-Pack)
- [ ] [Hanging Leg Raises](/exercise/Hanging_Bent_Leg_Raise)
- [ ] Ab Rollouts (wheel or barbell) 
- [ ] [Weighted Cable Crunches](/exercise/Cable_Crunch)
- [ ] Decline Sit-Ups 

## External & Internal Obliques
- [ ] [Russian Twists (weighted)](/exercise/Russian_Twist)
- [ ] Side Plank Hip Dips 
- [ ] Landmine Rotations 
- [ ] [Cable Woodchoppers](/exercise/Woodchoppers)

## Serratus Anterior
- [ ] Scapular Push-Ups 
- [ ] [Serratus Punches (cable or dumbbell)](/exercise/Serratus_anterior_dumbbell_punch)
- [ ] [Overhead Press Variations](/exercise/Angled_Overhead_Press_Plate_Machine)
- [ ] Pullovers (dumbbell or cable) 

## Linea Alba & V-Line (Lower Abs / Inguinal Region)
- [ ] [Hanging Leg Raises](/exercise/Hanging_Bent_Leg_Raise) with a Twist
- [ ] [Reverse Crunches](/exercise/Reverse_Crunch)
- [ ] Ab Wheel Rollouts with Hip Tilt 
- [ ] [Dragon Flags](/exercise/Dragon_Flag)

Linea Alba & V-Line (Lower Abs / Inguinal Region)

# Assorted Ab Exercises

## Core Exercises

- [ ] Leg hold and high crunch 
- [ ] Leg hold and bicycle crunches 
- [ ] 2 leg lifts, 2 jackknives 
- [ ] 2 starfish, 2 jackknives 
- [ ] Extreme hold 
- [ ] 5 starfish, 1 tuck 
- [ ] Deadbug 
- [ ] Bicycle crunches 
- [ ] [Hold](/exercise/Hollow_Hold) with arm extensions
- [ ] [Reverse crunch and twist](/exercise/Reverse_Crunch)
- [ ] Halo 
- [ ] Ab hold 
- [ ] Toe tap and sit up 
- [ ] Torture flutter 
- [ ] Ab hold 
- [ ] Plank pulses 
- [ ] [Side plank hold](/exercise/Side_Plank)

# Push Pull Legs (PPL)

A classic 3-day split that can be run twice per week for 6 days total, or 3 days with rest days in between.

## Push Day (Chest, Shoulders, Triceps)

### Chest
- [ ] [Barbell Bench Press (4x6-8)](/exercise/Barbell_Bench_Press)
- [ ] [Incline Dumbbell Press (3x10-12)](/exercise/Incline_Dumbbell_Bench_Press)
- [ ] [Cable Flyes (3x12-15)](/exercise/Incline_Cable_Flyes)

### Shoulders
- [ ] [Overhead Press (4x8-10)](/exercise/Angled_Overhead_Press_Plate_Machine)
- [ ] [Lateral Raises](/exercise/Machine_Lateral_Raise) (3x12-15)
- [ ] [Front Raises](/exercise/Barbell_Front_Raise) (3x12-15)

### Triceps
- [ ] [Tricep Pushdowns](/exercise/Tricep_Pushdown_Machine) (3x12-15)
- [ ] [Overhead Tricep Extension (3x10-12)](/exercise/Overhead_Triceps_Extension_Machine)
- [ ] [Close-Grip Bench Press (3x8-10)](/exercise/Close-Grip_Barbell_Bench_Press)

## Pull Day (Back, Biceps)

### Back
- [ ] Deadlifts (3x5) 
- [ ] Pull-ups (4xAMRAP) 
- [ ] [Barbell Rows](/exercise/Upright_Barbell_Row) (4x8-10)
- [ ] [Face Pulls](/exercise/Face_Pull) (3x15-20)
- [ ] [Lat Pulldowns](/exercise/Lat_Pulldown) (3x10-12)

### Biceps
- [ ] [Barbell Curls](/exercise/Barbell_Curl) (3x8-10)
- [ ] [Hammer Curls (3x10-12)](/exercise/Cable_Hammer_Curls_-_Rope_Attachment)
- [ ] [Concentration Curls (3x12-15)](/exercise/Concentration_Curls)

## Leg Day (Quads, Hamstrings, Glutes, Calves)

### Quads
- [ ] [Barbell Squats](/exercise/Barbell_Squat) (4x6-8)
- [ ] [Leg Press (3x10-12)](/exercise/Leg_Press)
- [ ] [Leg Extensions (3x12-15)](/exercise/Leg_Extensions)

### Hamstrings & Glutes
- [ ] [Romanian Deadlifts](/exercise/Romanian_Deadlift) (4x8-10)
- [ ] [Leg Curls (3x10-12)](/exercise/Lying_Leg_Curls)
- [ ] [Hip Thrusts](/exercise/Barbell_Hip_Thrust) (3x12-15)

### Calves
- [ ] [Standing Calf Raises (4x12-15)](/exercise/Standing_Calf_Raise)
- [ ] [Seated Calf Raises (3x15-20)](/exercise/Seated_Calf_Raise)

Leg Day (Quads, Hamstrings, Glutes, Calves)

# New Exercises Routine

Focused upper-body accessory work inspired by the Athlean-X exercise roundup. Use these as standalone accessories or slot them into your existing splits where appropriate.

## Accessory Movements

- [ ] [Dead Hang](/exercise/Dead_Hang)
- [ ] [Zottman Hammer Curl](/exercise/Hammer_Dumbbell_Curl)
- [ ] [Incline DB Y-Raise](/exercise/Incline_Dumbbell_Y-Raise)
- [ ] Side-Facing Rear Delt Flyes 
- [ ] [Dragon Flag](/exercise/Dragon_Flag)
- [ ] [Kelso Shrug](/exercise/Cable_Row_Kelso_Shrug)
- [ ] [Seated Cable Deadlift](/exercise/Seated_Cable_Fly)

## Reference

- [Video Guide](https://www.youtube.com/watch?v=qpRGnTTcLpo&pp=0gcJCTAAlc8ueATH)

# Upper Lower Split

A 4-day split alternating between upper and lower body. Ideal for balanced development and adequate recovery.

## Upper Body A

### Horizontal Push
- [ ] [Flat Barbell Bench Press](/exercise/Barbell_Bench_Press)
- [ ] [Incline Dumbbell Press](/exercise/Incline_Dumbbell_Bench_Press)

### Horizontal Pull
- [ ] [Barbell Rows](/exercise/Upright_Barbell_Row)
- [ ] [Seated Cable Rows](/exercise/Seated_Cable_Row)

### Vertical Push
- [ ] [Overhead Press](/exercise/Angled_Overhead_Press_Plate_Machine)
- [ ] [Arnold Press](/exercise/Arnold_Dumbbell_Press)

### Arms
- [ ] [Barbell Curls](/exercise/Barbell_Curl)
- [ ] [Tricep Dips](/exercise/Dips_-_Triceps_Version)

## Lower Body A

### Quad Dominant
- [ ] [Back Squats](/exercise/Hip_Belt_Squats)
- [ ] [Front Squats](/exercise/Front_Barbell_Squat)
- [ ] [Leg Extensions](/exercise/Leg_Extensions)

### Posterior Chain
- [ ] [Romanian Deadlifts](/exercise/Romanian_Deadlift)
- [ ] [Leg Curls](/exercise/Lying_Leg_Curls)

### Accessory
- [ ] [Walking Lunges](/exercise/Walking_Barbell_Lunges)
- [ ] [Calf Raises](/exercise/Seated_Calf_Raise)

## Upper Body B

### Vertical Pull
- [ ] Pull-ups 
- [ ] [Lat Pulldowns](/exercise/Lat_Pulldown)

### Horizontal Push
- [ ] [Dumbbell Bench Press](/exercise/Dumbbell_Bench_Press)
- [ ] Pec Deck Flyes 

### Shoulders
- [ ] [Lateral Raises](/exercise/Machine_Lateral_Raise)
- [ ] [Face Pulls](/exercise/Face_Pull)
- [ ] [Reverse Flyes](/exercise/Reverse_Flyes)

### Arms
- [ ] [Hammer Curls](/exercise/Cable_Hammer_Curls_-_Rope_Attachment)
- [ ] [Cable Tricep Extensions](/exercise/Cable_One_Arm_Tricep_Extension)

## Lower Body B

### Hip Dominant
- [ ] Conventional Deadlifts 
- [ ] [Hip Thrusts](/exercise/Barbell_Hip_Thrust)
- [ ] Hyperextensions 

### Quad Accessory
- [ ] [Leg Press](/exercise/Leg_Press)
- [ ] Bulgarian Split Squats 

### Calves
- [ ] [Standing Calf Raises](/exercise/Standing_Calf_Raise)
- [ ] [Seated Calf Raises](/exercise/Seated_Calf_Raise)