LIFT
!
WEEK OF 2026-07-20 · PHASE 1 · HYPERTROPHY
D1
D2
D3
D4
D5
D6
D7
DAY 1 — BENCH PRESS
SKIP ▸
12/16 SETS
WARM-UP (not logged)
BAND PULL-APARTS 2×15-20
BAND EXT ROTATIONS 2×15
SCAP PUSH-UPS 2×10
PVC PASS THROUGHS ×10
EMPTY BAR BENCH 2×15
COMP BENCH PRESS
✓ ••
2×8-12 @RPE7-8
PAUSED BENCH
✓ ••
5-8 / 5-8
CHEST SUPP ROW
✓ ••
12-15 / 12-15
INCLINE DB PRESS
✓ ••
5-8 / 8-12
LAT PULLDOWN
✓ ••
8-12 / 8-12
FACE PULLS
✓ ••
12-15 / 12-15
ROPE TRI PUSHDOWN
12-15 / 12-15
S1
−
+
−
+
RPE
-
·
S2
−
+
−
+
RPE
-
·
HAMMER CURLS
12-15 / 12-15
S1
−
+
−
+
RPE
-
·
S2
−
+
−
+
RPE
-
·
DONE ✓