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Program: FB 5-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, DAY 5, REST
Day 1
Day 2
Day 3
Day 4
Day 5

DAY 1: (LOWER BIAS)

1

Hack Squat

Note: Priority is knees moving forward as far as possible. Keep ribs on, depth before weight. If no Hack Squat, do Leg Press Standard ~180s rest

SETS: 4

REPS: 5

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 3

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3

Seated Leg Curl

Note: Don’t let machine push past active knee extension range if there is a stretch feeling. ~90-150s rest

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~90-150s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5A

DA Cable Bicep Curl

Note: Keep upright and keep stretch on upper arm, lock elbows into place. Drop 50% and do another 15

SETS: 3

REPS: 15/15

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5B

Supine Cable Hip

Note: Keep back flat against ground and go through full range.

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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