RoutineAssistant
Training System
Phase 1Wk 1–3Phase 2Wk 4–6Phase 3Wk 7–9Phase 4Wk 10–12
P1P2P3P4
Phase 04 · Elite

Weeks 10–12

Maximum intensity. Four advanced loading techniques push your muscles beyond conventional failure. Log every session. Beat your logbook.

Advanced Techniques — Know These Before You Train

CS
Cluster Sets

6×6 at ~80% of max. 45 sec rest between sets. Try to complete all 6 sets without dropping weight.

RP
Rest-Pause

Max reps → 15 breaths → repeat 3×. Final round: drop 20% weight + static hold at peak contraction.

WM
Widow Maker

One brutal set to absolute failure. Take breathing breaks only. Keep grinding one rep at a time.

SST
SST Sequence

6-set sequence: 10RM top set → failure sets → 20% drops with 4-sec negatives + peak hold.

Training Split
9-Day Rotation: Push · Pull · Rest · Legs · Push · Rest · Pull · Legs · Rest
6 training days per 9-day cycle
Primary Goal
Maximum Intensity & Technique Mastery
Last 3–4 reps must be a complete struggle
Key Technique
CS / RP / WM / SST
Each session uses advanced loading techniques. Every weight must be logged and beaten.
Cardio Protocol
Zone 2 — Fat Burning Zone
25 min
Duration
4× per week
Frequency
130–140 BPM
Target HR
Post-workout
Timing
Coach's Note

Log every weight. Beat your logbook every session. That's the only rule.

Recommended: Incline treadmill (10–15% grade) or StairMaster. Keep it steady state — no sprints.

WORKOUT SESSIONS

9-day rotation. Log all weights. The goal is to beat every number from your last session.

Push 1

Chest, Shoulders & Triceps - Advanced Techniques
6
exercises
~27 total sets
Warmup required
Warm-Up

3-6 warm up sets - don't expend much energy, find your working weights

Smith Machine Bench Press start position
1
Smith Machine Bench Press
CS - 6x645 sec rest between sets, try to complete all 6 sets
CS
Cable Shoulder Press start position
2
Cable Shoulder Press
3x8-102 sec pause at top squeezing chest, 3 sec negative
Weighted Dips start position
3
Weighted Dips
4x to failureIf above 15 reps, increase weight
To Failure
Lateral Raise Machine start position
4
Lateral Raise Machine
8x820 sec rest between sets
Rope Tricep Extensions start position
5
Rope Tricep Extensions
3x12-152 sec squeeze at top, 3 sec stretch at start
Incline EZ Bar Skull Crushers start position
6
Incline EZ Bar Skull Crushers
CSCluster set technique
CS

Push 2

Chest, Shoulders & Triceps - Advanced Techniques
7
exercises
~27 total sets
Warmup required
Warm-Up

3-6 warm up sets - find your max weights for techniques

Smith Machine Shoulder Press start position
1
Smith Machine Shoulder Press
SST SetSST sequence - 6 sets total with weight drops
SupersetDrop SetSST
Pec Dec Flys start position
2
Pec Dec Flys
3x8-102 sec pause at top squeezing chest, 3 sec negative
Dumbbell Lateral Raises start position
3
Dumbbell Lateral Raises
8x8Don't put dumbbells down, 15 sec rest
Shoulder Press Machine start position
4
Shoulder Press Machine
100 reps50% of 1RM, complete in as few sets as possible
Superset
Dumbbell Front Raises start position
5
Dumbbell Front Raises
21's x37 top half, 7 bottom half, 7 full ROM
Rope Tricep Extensions start position
6
Rope Tricep Extensions
CSCluster set technique
CS
Diamond Push Ups start position
7
Diamond Push Ups
4x to failPush to complete failure
To Failure

Pull 1

Back & Biceps - Advanced Techniques
6
exercises
~19 total sets
Warmup required
Warm-Up

Keep form immaculate throughout

Underhand Cable Pulldowns start position
1
Underhand Cable Pulldowns
4x15Double arm, 3 count negatives
Pendlay Rows start position
2
Pendlay Rows
1x8-12, 1x12-15Keep form immaculate
Low Cable Rows start position
3
Low Cable Rows
1x8-12, 1x12-152 sec squeeze at top
Dumbbell Rear Delt Flys start position
4
Dumbbell Rear Delt Flys
6x58 sec rest between sets, hammer through
Dumbbell Curls start position
5
Dumbbell Curls
4x8-102 sec squeeze at top, full extension with tricep flex
MAG Grip Lat Pulldowns start position
6
MAG Grip Lat Pulldowns
SSTButt back, elbows in front - SST sequence
SupersetSST

Pull 2

Back & Biceps - Advanced Techniques
7
exercises
~29 total sets
Warmup required
Warm-Up

Focus on form and control

Deadlifts start position
1
Deadlifts
4x10Same weight throughout, very tight form
Meadow Rows start position
2
Meadow Rows
1x8-10, 1x12-15Controlled movement
Seal Rows start position
3
Seal Rows
4x122 sec squeeze at top
Reverse Flys start position
4
Reverse Flys
6x620 sec rest between sets
Barbell Rows (Wide Grip) start position
5
Barbell Rows (Wide Grip)
3x15Same weight, 1 sec pause at top
Spider Curls start position
6
Spider Curls
8x830 sec rest between sets
EZ Bar Curls (21s) start position
7
EZ Bar Curls (21s)
3 roundsSame weight - 7 top, 7 bottom, 7 full ROM

Legs 1

Quads, Glutes & Calves - Advanced Techniques
5
exercises
~16 total sets
Warmup required
Warm-Up

Dynamic stretching, especially shoulders on upper body days

Smith Machine Squats start position
1
Smith Machine Squats
Top set 12, drop to 20Work up to top set of 12, then drop back for 20 reps
Drop Set
Smith Machine Bulgarian Split Squats start position
2
Smith Machine Bulgarian Split Squats
3x12 per legBuild weight each set
Leg Extensions start position
3
Leg Extensions
CSCluster set technique
CS
Leg Press (Close Stance) start position
4
Leg Press (Close Stance)
CSCluster set technique
CS
Calf Raises start position
5
Calf Raises
4x1245 sec rest, pump calves 20x during rest

Legs 2

Hams, Glutes & Calves - Advanced Techniques
7
exercises
~23 total sets
Warmup required
Warm-Up

Control the chaos - focus on form

Hack Squats start position
1
Hack Squats
Top 10, rest 60s, repeat, rest 60s, 20+ repsWork to real top set of 10, repeat after 60s rest, then 20+ reps
Hamstring Superset start position
2
Hamstring Superset
3x15 each15 reps each exercise, 3 rounds
Glute Bridges start position
3
Glute Bridges
3x15Work up in weight
Hip Adduction start position
4
Hip Adduction
4x20Focus on contraction
Leg Extensions start position
5
Leg Extensions
RPRest-pause technique
Rest-Pause
Seated Calf Raises start position
6
Seated Calf Raises
4x152 sec hold top and bottom of ROM
Weighted Lunges start position
7
Weighted Lunges
3x10 each leg10 steps each leg