Strength and Physique Mesocycle

Contributed by: Francis Li

Save Routine

Density Day 1: GH Workout

• a. Front Squat - Barbell
  3 sets × 5 reps, 0s rest
• b. Sissy Squat - Bodyweight/Weighted
  3 sets × 0 reps, 0s rest
• c. Leg Extension - Lever
  3 sets × 10 reps, 3m rest
• a. Incline Bench Press - Dumbbell
  4 sets × 5 reps, 0s rest
• b. Push-up - Bodyweight/Weighted
  4 sets × 0 reps, 2m rest
• a. Lying Triceps Extension - EZ Curl Bar
  4 sets × 5 reps, 0s rest
• b. Lying Triceps Extension - Dumbbell
  4 sets × 5 reps, 4m rest

Density Day 2: GH Workout

• a. Pull-up - Bodyweight/Weighted
  4 sets × reps, 0s rest
• b. Pullover - Dumbbell
  4 sets × 6 reps, 0s rest
• c. Stiff-arm Pushdown - Cable
  4 sets × 8 reps, 4m rest
• a. Upright Row - Barbell
  3 sets × 10 reps, 0s rest
• b. Lateral Raise - Dumbbell
  3 sets × 10 reps, 0s rest
• c. Gironda Swing Lateral - Dumbbell
  3 sets × 10 reps, 2m rest
• a. Incline Hammer Curl - Dumbbell
  3 sets × 5 reps, 0s rest
• b. Zottman Curl - Dumbbell
  3 sets × 5 reps, 0s rest
• c. Preacher Curl - EZ Curl Bar
  3 sets × 5 reps, 3m rest
• Single Leg Calf Raise - Bodyweight/Weighted
  0 sets × 100 reps

Density Day 4: Insulin/T Workout

• Single Leg Calf Raise - Bodyweight/Weighted
  3 sets × 0 reps, 1m rest
• High Pull - Barbell
  4 sets × 12 reps, 1m rest
• Neck Press - Barbell
  3 sets × 10 reps, 90s rest
• Seated Row - Cable
  3 sets × 10 reps, 90s rest
• Reverse Lunge - Barbell
  3 sets × 10 reps, 90s rest
• Romanian Deadlift - Barbell
  3 sets × 10 reps, 90s rest
• a. Lying to Seated Curl - Dumbbell
  3 sets × 12 reps, 0s rest
• b. Diamond Pushup - Bodyweight/Weighted
  3 sets × 0 reps, 1m rest

Density Day 6: T-Boost

• Bench Press - Barbell
  6 sets × 4 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  6 sets × 0 reps, 2m rest
• Squat - Barbell
  6 sets × 4 reps, 2m rest
• Lean-away Lateral Raise - Dumbbell
  6 sets × 6 reps, 20s rest
• Standing Calf Raise - Dumbbell
  2 sets × 8 reps, 2m rest

Volume Decomp: Day 1

• Note: sets 1, 2, 4 performed with cluster reps

• Front Squat - Barbell
  3 sets × 12 reps, 3m rest
• Seated Leg Curl - Lever
  3 sets × 4 reps, 3m rest
• Neck Press - Barbell
  3 sets × 12 reps, 3m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 6 reps, 3m rest

Volume Decomp: Day 2

• Note: sets 2, 3 performed with cluster reps. Set 4 performed as drop sets with 5 drops

• Clean and Press - Barbell
  3 sets × 3 reps, 3m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 0 reps, 3m rest
• Zottman Curl - Dumbbell
  3 sets × 10 reps, 3m rest
• Standing Calf Raise - Lever
  2 sets × 0 reps, 3m rest

Volume Decomp: Day 4

• Incline Bench Press - Dumbbell
  4 sets × 6 reps, 3m rest
• Seated Row - Cable
  4 sets × 6 reps, 3m rest
• Deadlift - Barbell
  4 sets × 4 reps, 3m rest

Volume Decomp: Day 6

• Pull-up - Bodyweight/Weighted
  4 sets × 0 reps, 3m rest
• Squat - Barbell
  4 sets × 6 reps, 3m rest
• Bench Press - Barbell
  4 sets × 4 reps, 3m rest

Freq Decomp: Day 1

• a. Incline Bench Press - Barbell
  8 sets × 6 reps, 1:40 rest
• b. Pull-up - Bodyweight/Weighted
  8 sets × 0 reps, 1:40 rest
• Lying Rear Lateral Raise - Dumbbell
  4 sets × 6 reps, 2m rest

Freq Decomp: Day 3

• a. Front Squat - Barbell
  8 sets × 4 reps, 1:40 rest
• b. Seated Leg Curl - Lever
  8 sets × 3 reps, 1:40 rest
• Standing Calf Raise - Lever
  2 sets × 0 reps, 3m rest

Freq Decomp: Day 5

• a. Shoulder Press - Dumbbell
  4 sets × 4 reps, 0s rest
• b. Lateral Raise - Dumbbell
  4 sets × 8 reps, 2m rest
• a. Curl - EZ Curl Bar
  8 sets × 4 reps, 1:40 rest
• b. Lying Triceps Extension - Dumbbell
  8 sets × 4 reps, 1:40 rest