Routine Assistant

Week 10-12 Training Program

Advanced techniques featuring Cluster Sets, Rest-Pause, Widow Makers, and SST sequences

CS - Cluster Sets

5 sets at 80% max weight. Complete 4-5 sets without assistance to progress.

RP - Rest Pause

Max reps, 15 breaths, repeat 3x. Final set: 20% weight drop + static hold.

WM - Widow Maker

One set to failure with breathing breaks. Keep going one rep at a time.

SST - Sequence

6-set sequence: 10RM, failure sets, 20% drops with 4s negatives + hold.

Your Weekly Workout Plan

A structured 6-day push/pull/legs split designed to maximize your gym performance

6-Day Split

Alternating push, pull, and legs workouts with strategic rest days

Push
Pull
Legs
Progressive Overload

Weight selection ensures last 3-4 reps are a complete struggle

Intensity Focus
Cardio Integration

30 minutes post-workout cardio, 4x per week at 130-140 HR

Heart Rate Zone
Cardio Guidelines

Duration & Frequency

25 minutes of cardio, 4 times per week

Target Heart Rate

Keep your heart rate around 130-140 BPM for optimal fat burning

Recommended Equipment: Incline treadmill or stairmaster for best results

Week 10-12 Intensity: Advanced techniques with cluster sets, rest-pause, and widow makers. Log all weights and try to beat your logbook every session.

Weekly Workout Schedule

Advanced techniques program. 9-day rotation: Push 1, Pull 1, Rest, Legs 1, Push 2, Rest, Pull 2, Legs 2, Rest. Features Cluster Sets (CS), Rest-Pause (RP), Widow Makers (WM), and SST sequences.

Push 1
Chest, Shoulders & Triceps - Advanced Techniques
3-6 warm up sets - don't expend much energy, find your working weights
Smith Machine Bench Press illustration
1
Smith Machine Bench Press
CS - 6x6
45 sec rest between sets, try to complete all 6 sets
Cable Shoulder Press illustration
2
Cable Shoulder Press
3x8-10
2 sec pause at top squeezing chest, 3 sec negative
Weighted Dips illustration
3
Weighted Dips
4x to failure
If above 15 reps, increase weight
Lateral Raise Machine illustration
4
Lateral Raise Machine
8x8
20 sec rest between sets
Rope Tricep Extensions illustration
5
Rope Tricep Extensions
3x12-15
2 sec squeeze at top, 3 sec stretch at start
Incline EZ Bar Skull Crushers illustration
6
Incline EZ Bar Skull Crushers
CS
Cluster set technique
Push 2
Chest, Shoulders & Triceps - Advanced Techniques
3-6 warm up sets - find your max weights for techniques
Smith Machine Shoulder Press illustration
1
Smith Machine Shoulder Press
SST Set
SST sequence - 6 sets total with weight drops
Pec Dec Flys illustration
2
Pec Dec Flys
3x8-10
2 sec pause at top squeezing chest, 3 sec negative
Dumbbell Lateral Raises illustration
3
Dumbbell Lateral Raises
8x8
Don't put dumbbells down, 15 sec rest
Shoulder Press Machine illustration
4
Shoulder Press Machine
100 reps
50% of 1RM, complete in as few sets as possible
Dumbbell Front Raises illustration
5
Dumbbell Front Raises
21's x3
7 top half, 7 bottom half, 7 full ROM
Rope Tricep Extensions illustration
6
Rope Tricep Extensions
CS
Cluster set technique
Diamond Push Ups illustration
7
Diamond Push Ups
4x to fail
Push to complete failure
Pull 1
Back & Biceps - Advanced Techniques
Keep form immaculate throughout
Underhand Cable Pulldowns illustration
1
Underhand Cable Pulldowns
4x15
Double arm, 3 count negatives
Pendlay Rows illustration
2
Pendlay Rows
1x8-12, 1x12-15
Keep form immaculate
Low Cable Rows illustration
3
Low Cable Rows
1x8-12, 1x12-15
2 sec squeeze at top
Dumbbell Rear Delt Flys illustration
4
Dumbbell Rear Delt Flys
6x5
8 sec rest between sets, hammer through
Dumbbell Curls illustration
5
Dumbbell Curls
4x8-10
2 sec squeeze at top, full extension with tricep flex
MAG Grip Lat Pulldowns illustration
6
MAG Grip Lat Pulldowns
SST
Butt back, elbows in front - SST sequence
Pull 2
Back & Biceps - Advanced Techniques
Focus on form and control
Deadlifts illustration
1
Deadlifts
4x10
Same weight throughout, very tight form
Meadow Rows illustration
2
Meadow Rows
1x8-10, 1x12-15
Controlled movement
Seal Rows illustration
3
Seal Rows
4x12
2 sec squeeze at top
Reverse Flys illustration
4
Reverse Flys
6x6
20 sec rest between sets
Barbell Rows (Wide Grip) illustration
5
Barbell Rows (Wide Grip)
3x15
Same weight, 1 sec pause at top
Spider Curls illustration
6
Spider Curls
8x8
30 sec rest between sets
EZ Bar Curls (21s) illustration
7
EZ Bar Curls (21s)
3 rounds
Same weight - 7 top, 7 bottom, 7 full ROM
Legs 1
Quads, Glutes & Calves - Advanced Techniques
Dynamic stretching, especially shoulders on upper body days
Smith Machine Squats illustration
1
Smith Machine Squats
Top set 12, drop to 20
Work up to top set of 12, then drop back for 20 reps
Smith Machine Bulgarian Split Squats illustration
2
Smith Machine Bulgarian Split Squats
3x12 per leg
Build weight each set
Leg Extensions illustration
3
Leg Extensions
CS
Cluster set technique
Leg Press (Close Stance) illustration
4
Leg Press (Close Stance)
CS
Cluster set technique
Calf Raises illustration
5
Calf Raises
4x12
45 sec rest, pump calves 20x during rest
Legs 2
Hams, Glutes & Calves - Advanced Techniques
Control the chaos - focus on form
Hack Squats illustration
1
Hack Squats
Top 10, rest 60s, repeat, rest 60s, 20+ reps
Work to real top set of 10, repeat after 60s rest, then 20+ reps
Hamstring Superset illustration
2
Hamstring Superset
3x15 each
15 reps each exercise, 3 rounds
Glute Bridges illustration
3
Glute Bridges
3x15
Work up in weight
Hip Adduction illustration
4
Hip Adduction
4x20
Focus on contraction
Leg Extensions illustration
5
Leg Extensions
RP
Rest-pause technique
Seated Calf Raises illustration
6
Seated Calf Raises
4x15
2 sec hold top and bottom of ROM
Weighted Lunges illustration
7
Weighted Lunges
3x10 each leg
10 steps each leg