STRONGLIFTS B ────────────────────── Duration: 1:04:49 Volume: 11470 lbs Sets: 18 ────────────────────── • Squat - barbell 1: 230 lbs × 5 — 1RM PR (all-time) 2: 230 lbs × 5 3: 230 lbs × 5 4: 230 lbs × 5 5: 230 lbs × 5 • Shoulder Press - barbell 1: 65 lbs × 5 — 1RM PR (all-time) …
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POSTERIOR ────────────────────── Duration: 52:26 Volume: 65851 lbs Sets: 18 ────────────────────── • Deadlift - barbell W: 135 lbs × 5 W: 225 lbs × 5 1: 285 lbs × 5 2: 285 lbs × 5 3: 285 lbs × 5 • Single 45 Degree Leg Press - Machine 1: 472 lbs × 15 2: 472 lbs × 18 — 1RM PR (all-…
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LIMBS ────────────────────── Duration: 1:13:28 Volume: 41615.5 lbs Sets: 24 ────────────────────── • Leg Press - Machine 1: 360 lbs × 13 — 1RM PR (program) 2: 360 lbs × 13 3: 360 lbs × 14 — 1RM PR (program) • Leg Curl - Machine 1: 180 lbs × 14 — 1RM PR (program) 2: 200 lbs × 12 — …
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CHEST + 1 ────────────────────── Duration: 45:12 Volume: 3954 kg Sets: 19 ────────────────────── • Bench Press - barbell 1: 65 kg × 10 — 1RM PR (program) RP: 65 kg × 6 2: 65 kg × 4 • Bench Press - Dumbbell(s) 1: 18 kg × 11 — 1RM PR (all-time) 2: 18 kg × 9 3: 18 kg × 7 4: 18 kg ×…
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FULL B - WK2 Wednesday, July 22 ────────────────────── Duration: 1:11:46 Volume: 15450 lbs Sets: 24 ────────────────────── • Trap Bar Deadlift W: 90 lbs × 10 W: 165 lbs × 5 W: 200 lbs × 4 1: 215 lbs × 7 — 1RM PR (program) 2: 195 lbs × 6 • Incline Dumbbell Bench Press 1: 45 lbs × 10…
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────────────────────── Duration: 1:05:27 Volume: — Sets: 0 ────────────────────── No sets completed.
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CHEST - BENCH WEEKS ────────────────────── Duration: 1:13:24 Volume: 11665 lbs Sets: 21 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 135 lbs × 5 W: 185 lbs × 3 W: 215 lbs × 1 1: 235 lbs × 2 2: 235 lbs × 2 3: 235 lbs × 2 4: 235 lbs × 2 5: 235 lbs × 2 6: 235…
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CHEST AND TRICEPS A ────────────────────── Duration: 1:16:36 Volume: 18645 lbs Sets: 19 ────────────────────── • Incline Bench Press - Barbell 1: 175 lbs × 12 — VOLUME PR (all-time) 2: 175 lbs × 10 3: 175 lbs × 8 • Bench Press - Dumbbell(s) 1: 85 lbs × 14 — 1RM PR (all-time) 2: 85 l…
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TUESDAY BACK Tuesday, July 21 ────────────────────── Duration: 2:38:21 Volume: 31290 lbs Sets: 19 ────────────────────── • Deadlift - barbell W: 70 lbs × 5 W: 160 lbs × 3 W: 250 lbs × 3 W: 340 lbs × 3 W: 430 lbs × 1 1: 475 lbs × 4 • Bulldozer Shrugs - Barbell 1: 340 lbs × 4 RP: …
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UPPER B Tuesday, July 21 ────────────────────── Duration: 1:32:30 Volume: 18245 lbs Sets: 40 ────────────────────── • Seated Overhead Press - Barbell W: 45 lbs × 12 W: 75 lbs × 6 W: 95 lbs × 5 W: 125 lbs × 1 W: 145 lbs × 1 W: 160 lbs × 1 1: 160 lbs × 5 2: 145 lbs × 6 3: 130 lbs…
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PULL MODIFIED (B-2) ────────────────────── Duration: 40:57 Volume: 26644 lbs Sets: 19 ────────────────────── • Seated Cable Row W: 99 lbs × 10 W: 143 lbs × 4 1: 209 lbs × 13 — 1RM PR (program) 2: 209 lbs × 10 • Reverse Pec Dec - Machine W: 55 lbs × 10 1: 105 lbs × 13 — 1RM PR (pro…
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M15 POWER P1 PULL-UP ────────────────────── Duration: 13:47 Volume: 3600 lbs Sets: 4 ────────────────────── • Pull Up - Bodyweight 1: 120 lbs × 12 2: 120 lbs × 12 • Chest-Supported Dumbbell Row 1: 30 lbs × 12 2: 30 lbs × 12 Best Lift: Best lift today: Pull Up - Bodyweight at 120 lbs x …
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BACK - DEADLIFT WEEKS ────────────────────── Duration: 1:18:25 Volume: 23418 lbs Sets: 22 ────────────────────── • Machine Assisted Pull Ups W: 94 lbs × 12 W: 94 lbs × 12 • Deadlift - barbell W: 155 lbs × 3 W: 199 lbs × 3 W: 225 lbs × 2 1: 315 lbs × 2 2: 315 lbs × 2 3: 315 lbs ×…
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PR.O SAVAGE BACK ────────────────────── Duration: 48:58 Volume: 15945 lbs Sets: 13 ────────────────────── • Barbell Row 1: 225 lbs × 14 — VOLUME PR (all-time) 2: 230 lbs × 11 • Band-Assisted Chin Up 1: 50 lbs × 6 2: 50 lbs × 4 • Ez Curls (Cable) 1: 100 lbs × 12 — 1RM PR (all-time) …
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STRONGLIFTS A ────────────────────── Duration: 1:41:13 Volume: 12675 lbs Sets: 18 ────────────────────── • Squat - barbell 1: 225 lbs × 5 — 1RM PR (all-time) 2: 225 lbs × 5 3: 225 lbs × 5 4: 225 lbs × 5 5: 225 lbs × 5 • Bench Press - barbell 1: 135 lbs × 5 — 1RM PR (all-time) 2:…
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BENCH 30 ────────────────────── Duration: 1:07:51 Volume: 24011 lbs Sets: 25 ────────────────────── • Bench 30 1: 205 lbs × 6 — 1RM PR (program) 2: 205 lbs × 8 — 1RM PR (program) 3: 205 lbs × 4 4: 155 lbs × 11 — MAX REPS PR (all-time) • Lat-Focused Dumbbell Row 1: 75 lbs × 12 — 1R…
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POSTERIOR A Monday, July 20 ────────────────────── Duration: 1:26:48 Volume: 36348 lbs Sets: 26 ────────────────────── • Deadlift - barbell W: 95 lbs × 6 W: 135 lbs × 6 W: 185 lbs × 2 W: 225 lbs × 1 W: 275 lbs × 1 W: 315 lbs × 1 1: 315 lbs × 5 2: 285 lbs × 6 • 45 Degree Leg Pres…
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TORSO BB 2 ────────────────────── Duration: 0:04 Volume: — Sets: 0 ────────────────────── No sets completed.
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MONDAY CHEST Monday, July 20 ────────────────────── Duration: 1:56:53 Volume: 31110 lbs Sets: 17 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 45 lbs × 10 W: 135 lbs × 8 W: 185 lbs × 6 1: 235 lbs × 10 2: 235 lbs × 10 3: 235 lbs × 10 4: 235 lbs × 12 • Incline D…
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30 MINUTE UPPER LOWER Monday, July 20 ────────────────────── Duration: 48:29 Volume: 13645 lbs Sets: 13 ────────────────────── • Incline Dumbbell Bench Press W: 40 lbs × 15 W: 40 lbs × 15 1: 55 lbs × 15 2: 65 lbs × 15 3: 70 lbs × 8 • Pull Up - Bodyweight W: 190 lbs × 15 1: 200 lbs…
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30 MINUTE UPPER LOWER ────────────────────── Duration: 48:29 Volume: 13645 lbs Sets: 13 ────────────────────── • Incline Dumbbell Bench Press W: 40 lbs × 15 W: 40 lbs × 15 1: 55 lbs × 15 2: 65 lbs × 15 3: 70 lbs × 8 • Pull Up - Bodyweight W: 190 lbs × 15 1: 200 lbs × 8 — 1RM PR (…
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UPPER ────────────────────── Duration: 58:38 Volume: 19341 lbs Sets: 19 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 95 lbs × 5 W: 145 lbs × 3 1: 175 lbs × 7 2: 155 lbs × 8 3: 135 lbs × 11 • Seated Dumbbell Overhead Press W: 80 lbs × 6 1: 100 lbs × 10 2: 90…
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POSTERIOR A Monday, July 20 ────────────────────── Duration: 1:26:48 Volume: 36348 lbs Sets: 26 ────────────────────── • Deadlift - barbell W: 95 lbs × 6 W: 135 lbs × 6 W: 185 lbs × 2 W: 225 lbs × 1 W: 275 lbs × 1 W: 315 lbs × 1 1: 315 lbs × 5 2: 285 lbs × 6 • 45 Degree Leg Pres…
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PUSH MODIFIED (A-2) ────────────────────── Duration: 53:25 Volume: 37870 lbs Sets: 25 ────────────────────── • Incline Dumbbell Bench Press W: 35 lbs × 10 W: 50 lbs × 4 1: 65 lbs × 15 — 1RM PR (program) 2: 65 lbs × 11 • Lying Leg Press W: 90 lbs × 10 W: 180 lbs × 3 W: 270 lbs × 2…
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M15 P1 BENCH ────────────────────── Duration: 23:10 Volume: 5330 lbs Sets: 8 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 80 lbs × 5 W: 115 lbs × 4 W: 160 lbs × 2 1: 185 lbs × 5 2: 185 lbs × 5 3: 185 lbs × 5 4: 185 lbs × 5 Best Lift: Best lift today: Bench Pr…
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FULL A - WK2 Monday, July 20 ────────────────────── Duration: 1:02:32 Volume: 12850 lbs Sets: 24 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 75 lbs × 4 W: 105 lbs × 2 1: 135 lbs × 6 — 1RM PR (program) 2: 125 lbs × 9 — 1RM PR (program) 3: 105 lbs × 12 — VOLUME …
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CHEST ────────────────────── Duration: 1:02:14 Volume: 28625 lbs Sets: 26 ────────────────────── • Bench Press - barbell W: 45 lbs × 10 W: 95 lbs × 5 W: 115 lbs × 4 W: 145 lbs × 2 1: 165 lbs × 10 2: 165 lbs × 10 3: 165 lbs × 8 4: 165 lbs × 2 • Incline Dumbbell Bench Press 1: 4…
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AKRATA GYM CHEST ────────────────────── Duration: 39:14 Volume: 7930 lbs Sets: 10 ────────────────────── • Incline Bench Press - Barbell 1: 185 lbs × 9 — VOLUME PR (all-time) 2: 185 lbs × 8 • Plate-Loaded Incline Chest Press - Machine 1: 180 lbs × 4 — 1RM PR (all-time) 2: 180 lbs × 3 …
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SBS HYPER UPPER A ────────────────────── Duration: 0:35 Volume: 16772.5 lbs Sets: 28 ────────────────────── • Bench Press - Dumbbell(s) W: 35 lbs × 10 1: 50 lbs × 10 2: 50 lbs × 10 3: 50 lbs × 23 • Incline Machine Chest Press W: 50 lbs × 10 1: 100 lbs × 12 2: 100 lbs × 12 3: 100…
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SBS HYPER UPPER A ────────────────────── Duration: 0:56 Volume: 16772.5 lbs Sets: 28 ────────────────────── • Bench Press - Dumbbell(s) W: 35 lbs × 10 1: 50 lbs × 10 — 1RM PR (all-time) 2: 50 lbs × 10 3: 50 lbs × 23 — 1RM PR (all-time) • Incline Machine Chest Press W: 50 lbs × 10 …
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SBS HYPER LOWER A ────────────────────── Duration: 0:49 Volume: 68235 lbs Sets: 27 ────────────────────── • Hack Squat - Machine W: 130 lbs × 8 1: 260 lbs × 10 2: 260 lbs × 10 3: 260 lbs × 14 • Leg Press - Machine 1: 430 lbs × 12 — 1RM PR (all-time) 2: 430 lbs × 12 3: 430 lbs × 2…
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SBS HYP LOWER 1 ────────────────────── Duration: 11:01 Volume: 67975 lbs Sets: 27 ────────────────────── • Hack Squat - Machine W: 130 lbs × 6 1: 260 lbs × 10 — 1RM PR (all-time) 2: 260 lbs × 10 3: 260 lbs × 14 — 1RM PR (all-time) • 45 Degree Leg Press - Machine 1: 430 lbs × 12 — 1…
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JUNK B ────────────────────── Duration: 1:03:36 Volume: 16685 lbs Sets: 24 ────────────────────── • Skull Destroyers - Barbell 1: 65 lbs × 30 2: 65 lbs × 30 • Assisted Pull Up Machine 1: 130 lbs × 12 2: 130 lbs × 8 3: 130 lbs × 6 • Standing Alternating Hammer Curl - Dumbbell(s) 1: …
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SUMMER 2026 ────────────────────── Duration: 55:30 Volume: 21500 lbs Sets: 18 ────────────────────── • Incline Machine Chest Press 1: 280 lbs × 8 — 1RM PR (all-time) 2: 280 lbs × 8 3: 280 lbs × 8 • Lat Pull Down - Cable 1: 150 lbs × 12 — 1RM PR (all-time) 2: 150 lbs × 9 D: 130 lbs…
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MONDAY ────────────────────── Duration: 50:06 Volume: 4240 lbs Sets: 7 ────────────────────── • Bench Press - barbell W: 135 lbs × 10 1: 165 lbs × 3 2: 165 lbs × 3 3: 165 lbs × 2 4: 165 lbs × 2 5: 155 lbs × 4 6: 155 lbs × 4 Best Lift: Best lift today: Bench Press - barbell at 165 …
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BOM FULL BODY C ────────────────────── Duration: 1:53:51 Volume: 47571 lbs Sets: 35 ────────────────────── • Belt Squat - Machine W: 90 lbs × 10 W: 180 lbs × 5 1: 205 lbs × 17 — 1RM PR (all-time) 2: 205 lbs × 10 3: 205 lbs × 6 • Pullover - Dumbbell(s) 1: 50 lbs × 11 — 1RM PR (all-…
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────────────────────── Duration: 12:50 Volume: — Sets: 0 ────────────────────── No sets completed.
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ARM DAY ────────────────────── Duration: 1:03:27 Volume: 10460 lbs Sets: 23 ────────────────────── • Close Grip Pin Bench W: 50 lbs × 10 W: 100 lbs × 4 1: 150 lbs × 14 — 1RM PR (program) 2: 150 lbs × 5 3: 150 lbs × 5 4: 150 lbs × 3 5: 150 lbs × 3 • Seated Hammer Curls W: 20 lbs…
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SQUAT PRESS I ────────────────────── Duration: 1:22:07 Volume: 3975 lbs Sets: 10 ────────────────────── • Squat - barbell W: 135 lbs × 3 W: 185 lbs × 2 W: 235 lbs × 1 W: 275 lbs × 1 1: 305 lbs × 5 • Military Press - Barbell W: 95 lbs × 3 W: 125 lbs × 2 W: 145 lbs × 1 1: 157.5 …
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LEGS B ────────────────────── Duration: 1:35:32 Volume: 35167 lbs Sets: 20 ────────────────────── • Squat - barbell 1: 240 lbs × 8 2: 240 lbs × 8 3: 240 lbs × 8 • Hack Squat - Machine 1: 135 lbs × 10 2: 1356 lbs × 12 — 1RM PR (all-time) • Single Leg RDL (DB) 1: 55 lbs × 10 — 1RM …
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────────────────────── Duration: 44:38 Volume: — Sets: 0 ────────────────────── No sets completed.
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BICEPS Friday, July 17 ────────────────────── Duration: 1:23:54 Volume: 9650 lbs Sets: 17 ────────────────────── • Curl - Barbell W: 45 lbs × 8 W: 45 lbs × 8 1: 65 lbs × 8 — 1RM PR (all-time) • EZ Bar Curl - Barbell 1: 80 lbs × 8 2: 80 lbs × 8 3: 80 lbs × 8 4: 80 lbs × 8 5: 80 …
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PULL MODIFIED (D-1) Friday, July 17 ────────────────────── Duration: 42:52 Volume: 28231 lbs Sets: 17 ────────────────────── • Seated Cable Row W: 99 lbs × 10 W: 143 lbs × 4 1: 197 lbs × 14 — 1RM PR (program) 2: 197 lbs × 12 • V-Bar Lat Pull Down - Cable W: 99 lbs × 6 1: 153 lbs × …
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FULL C - WK1 & WK2 Friday, July 17 ────────────────────── Duration: 1:13:42 Volume: 25995 lbs Sets: 27 ────────────────────── • 45 Degree Leg Press - Machine W: 90 lbs × 10 W: 160 lbs × 5 W: 210 lbs × 4 W: 230 lbs × 2 1: 260 lbs × 12 — 1RM PR (program) 2: 260 lbs × 14 — 1RM PR (pro…
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QUADS WEEK 2 ────────────────────── Duration: 1:08:02 Volume: 36600 lbs Sets: 23 ────────────────────── • Squat - barbell W: 45 lbs × 10 W: 75 lbs × 6 W: 115 lbs × 4 W: 145 lbs × 2 1: 175 lbs × 6 2: 175 lbs × 7 — 1RM PR (all-time) • Leg Press - Machine 1: 270 lbs × 12 2: 270 lb…
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PR.O SAVAGE DELTS ────────────────────── Duration: 37:22 Volume: 13325 lbs Sets: 10 ────────────────────── • Seated Pin Press 1: 155 lbs × 8 2: 155 lbs × 7 • Seated Dumbbell Overhead Press 1: 55 lbs × 12 2: 55 lbs × 8 • Landmine Overhead Press - Barbell 1: 125 lbs × 12 2: 125 lbs ×…
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DELTS 10X10 Thursday, July 16 ────────────────────── Duration: 3:00:23 Volume: 30880 lbs Sets: 27 ────────────────────── • Seated Pin Press - Barbell W: 45 lbs × 10 W: 45 lbs × 10 1: 135 lbs × 10 2: 135 lbs × 10 3: 135 lbs × 10 4: 135 lbs × 10 5: 135 lbs × 10 6: 135 lbs × 10 7:…
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30 MINUTES UPPER LOWER Thursday, July 16 ────────────────────── Duration: 51:44 Volume: 27704 lbs Sets: 16 ────────────────────── • Bench Press - barbell W: 45 lbs × 20 W: 45 lbs × 20 1: 125 lbs × 12 — MAX REPS PR (all-time) 2: 185 lbs × 12 — VOLUME PR (all-time) 3: 205 lbs × 10 • R…
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30 MINUTES UPPER LOWER ────────────────────── Duration: 51:44 Volume: 27704 lbs Sets: 16 ────────────────────── • Bench Press - barbell W: 45 lbs × 20 W: 45 lbs × 20 1: 125 lbs × 12 — MAX REPS PR (all-time) 2: 185 lbs × 12 — VOLUME PR (all-time) 3: 205 lbs × 10 • Row - Bent Over Row…
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UPPER A Thursday, July 16 ────────────────────── Duration: 1:49:01 Volume: 26680 lbs Sets: 38 ────────────────────── • Bench Press - barbell W: 45 lbs × 12 W: 95 lbs × 8 W: 135 lbs × 4 W: 185 lbs × 2 W: 225 lbs × 1 W: 250 lbs × 1 1: 250 lbs × 6 — 1RM PR (all-time) 2: 225 lbs × 7…
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