Upper
- Feet-up bench press
- 102.5 kg × 3, 3, 2 strict
- Chest-supported row
- 79 kg × 8, 8, 10
- Lat pulldown
- 65 kg × 8
- Shoulder press machine
- 32 kg × 10, 10, 12
- Triceps pushdown
- 15 kg × 15×2; 20 kg × 10
- Rear-delt fly
- 20 kg × 20×3
- Machine bicep curl
- 32 kg × 12–15
- Preacher curl
- 7.5 kg/side × 12
Lower
- Zercher squat
- 82.5 kg × 3, 3, 5
- Romanian deadlift
- 82.5 kg × 8×2; 80 kg × 10 back-off
- Leg press
- 90 kg/side × 9, 8
- Leg curl
- 20 kg × 15×2
- Hanging knee raises
- 3–4 sets of 8