Weight Lifting Protocol
Updated: April 2, 2026
PULL DAY: Back & Biceps (plus Legs)
Tuesdays
Two sets per exercise. Two minutes rest between each set.
LEGS
Leg Press Machine
Quads, Glutes, Hamstrings 8-15 reps
3 plates x10
3 plates x10
Supported Squats
Quads, Glutes 8-15 reps
5 plates x16
5 plates x12
Leg Extensions
Quads 8-12 reps
130 x12
130 x10
Leg Curls
Hamstrings 8-12 reps
90 x9
90 x8
Standing Calf Raises
Calves 12-20 reps
230 x12
230 x12
BACK
Seated High Row Machine
Lats, upper back; 6-10 reps
180 x7.5
170 x5.5
Seated Alternate Arm Row Machine
Mid-back, lats; 6-10 reps
115 x8
115 x6
Reverse Grip Lat Pull Downs
Lats, rear delts; 8-12 reps
60 x6.25
60 x5.5
BICEPS
Biceps Machine 8-12 reps
130 x9.1
130 x6.25
Isolated Bicep Curls Machine 8-12 reps
95 x7.25
95 x5.2
PUSH DAY: Chest, Shoulders, Triceps
Thursdays
Two sets per exercise. Two minutes rest between each set.
CHEST
Pec Deck
Chest, Front Delts 6-10 reps
190 x6.5
190 x5.25
Seated Chest Press Machine
Chest, Shoulders, Triceps 6-10 reps
190 x6.1
190 x4.2
SHOULDERS
Reverse Pec Deck
Rear Delts, Traps 8-12 reps
115 x7.5
115 x6
Seated Shoulder Press Machine
Shoulders, Triceps 6-10 reps
110 x6.25
110 x3.5
TRICEPS
Triceps Press Down Machine 8-12 reps
230 x8
210 x10
No rest, go straight to dips.
Dips Wide Grip, Assisted
Triceps, Chest, Shoulders 6-10 reps
Assisted 40 x9
Assisted 25 x5
Add weight if you can do more than 5 dips unassisted (body weight).
FULL BODY DUMBBELLS DAY
Saturdays
Two sets per exercise. Two minutes rest between each set. All lifts use dumbbells in both hands except for Rows, which use only one dumbbell, with the left arm and knee on the bench when doing the right side with one dumbbell in the right hand. Reverse and put the right arm and knee on the bench when doing the left side.
LEGS
Heel Elevated Dumbbell Squats
40s x12
40s x12
CHEST
Incline Bench Press
45s x12 going super slow (since this is the highest weight I have)
45s x9
Incline Flies
40s x10
40s x10
BACK
Single Arm Bent Over Bench Rows
45 x15
45 x15
Reverse Grip Pull Ups
Unassisted (Body Weight) x4
Band Assisted x6
SHOULDERS
Seated Shoulder Press
45s x10
45s x7
Standing Lateral Raises
30s x10
30s x18
BICEPS
Incline Bicep Curls
30s x10
30s x8
TRICEPS
Standing French Curls
30s x8
30s x7