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 Flat Bench illustration
1
Smith Flat Bench
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
Shoulder Lateral Machine illustration
4
Shoulder Lateral 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 Bench EZ Bar Skull Crushers illustration
6
Incline Bench 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 Shoulder Press illustration
1
Smith Shoulder Press
SST Set
SST sequence - 6 sets total with weight drops
Pec Dec Chest Flys illustration
2
Pec Dec Chest Flys
3x8-10
2 sec pause at top squeezing chest, 3 sec negative
DB Laterals illustration
3
DB Laterals
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
DB Front Raises illustration
5
DB 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 Pushups illustration
7
Diamond Pushups
4x to fail
Push to complete failure
Pull 1
Back & Biceps - Advanced Techniques
Keep form immaculate throughout
Supinated Cable Pulldown illustration
1
Supinated Cable Pulldown
4x15
Double arm, 3 count negatives
Pandalay Rows illustration
2
Pandalay Rows
1x8-12, 1x12-15
Keep form immaculate
Low Row illustration
3
Low Row
1x8-12, 1x12-15
2 sec squeeze at top
DB Rear Delts illustration
4
DB Rear Delts
6x5
8 sec rest between sets, hammer through
Double Arm Bicep Curls illustration
5
Double Arm Bicep Curls
4x8-10
2 sec squeeze at top, full extension with tricep flex
MAG Grip Lat Pulldown illustration
6
MAG Grip Lat Pulldown
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 Row illustration
2
Meadow Row
1x8-10, 1x12-15
Controlled movement
Seal Row illustration
3
Seal Row
4x12
2 sec squeeze at top
Reverse Fly illustration
4
Reverse Fly
6x6
20 sec rest between sets
Wide Grip Barbell Rows illustration
5
Wide Grip Barbell Rows
3x15
Same weight, 1 sec pause at top
Spider Curl illustration
6
Spider Curl
8x8
30 sec rest between sets
EZ Bar 21's illustration
7
EZ Bar 21's
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 Bulgarians illustration
2
Smith Machine Bulgarians
3x12 per leg
Build weight each set
Leg Extension illustration
3
Leg Extension
CS
Cluster set technique
Close Stance Leg Press illustration
4
Close Stance Leg Press
CS
Cluster set technique
Calves illustration
5
Calves
4x12
45 sec rest, pump calves 20x during rest
Legs 2
Hams, Glutes & Calves - Advanced Techniques
Control the chaos - focus on form
Hack Squat illustration
1
Hack Squat
Top 10, rest 60s, repeat, rest 60s, 20+ reps
Work to real top set of 10, repeat after 60s rest, then 20+ reps
Hamstring Curls + DB RDL Superset illustration
2
Hamstring Curls + DB RDL Superset
3x15 each
15 reps each exercise, 3 rounds
Glute Bridges illustration
3
Glute Bridges
3x15
Work up in weight
Adductors illustration
4
Adductors
4x20
Focus on contraction
Quad Extensions illustration
5
Quad Extensions
RP
Rest-pause technique
Seated Calves illustration
6
Seated Calves
4x15
2 sec hold top and bottom of ROM
Weighted Lunges illustration
7
Weighted Lunges
3x10 each leg
10 steps each leg