LIFT!

WEEK 1WEEK 2
WEEK OF 2026-09-21 · PHASE 1 · HYPERTROPHY
DAY 1 — BENCH PRESS
0/16 SETS
WARM-UP (not logged)
COMP BENCH PRESS2×8-12 @RPE7-8
LAST: 125×11 · 125×8
S1·
S2·
PAUSED BENCH5-8 / 5-8
LAST: 95×6 · 95×7
S1·
S2·
CHEST SUPP ROW12-15 / 12-15
LAST: 35×12 · 35×13
S1·
S2·
INCLINE DB PRESS5-8 / 8-12
LAST: 40×8 · 40×10
S1·
S2·
LAT PULLDOWN8-12 / 8-12
LAST: 100×8 · 85×10
S1·
S2·
FACE PULLS12-15 / 12-15
LAST: 25×15 · 25×15
S1·
S2·
ROPE TRI PUSHDOWN12-15 / 12-15
LAST: 30×15 · 30×12
S1·
S2·
HAMMER CURLS12-15 / 12-15
LAST: 22×15 · 22×12
S1·
S2·