Dr. Extinction's Workout 1.0.0
| Day | Exercise | Sets x Reps | RIR | Notes |
|---|---|---|---|---|
| Monday | BENCH PRESS | 4x6-8 | 1-2 | Last set to failure |
| LAT PULLDOWN | 4x8-10 | 1-2 | Last set to failure | |
| SQUAT | 4x8-10, 2x12-15 | 1-2 | ||
| INCLINE DUMBBELL PRESS | 4x6-8 | 1-2 | Last set to failure | |
| BARBELL ROW | 4x8-10 | 1-2 | Last set to failure | |
| LEG PRESS | 4x8-10, 2x12-15 | 1-2 | ||
| CABLE CROSS | 3x12-15 | Failure | ||
| Tuesday | CABLE ROW | 3x12-15 | Failure | |
| LEG CURL | 5x12-15 | Failure | ||
| OVERHEAD PRESS | 4x8-10 | 1-2 | ||
| ROPE PULLOVER | 3x12-15 | Failure | ||
| CALF RAISE | 4x15-20 | Failure | ||
| LATERAL RAISE | 4x12-15 | Beyond failure | ||
| PULL UP | 1x Max | Failure | ||
| Wednesday | REAR DELT | 3x12-15 | Beyond failure | |
| BARBELL CURL | 4x8-10 | 1 | Failure | |
| TRICEPS PUSHDOWN | 4x8-10 | Failure | ||
| DUMBBELL CURL | 4x8-10 | 1 | Failure | |
| Friday | INCLINE DUMBBELL PRESS | 4x6-8 | 1-2 | |
| LAT PULLDOWN | 4x8-10 | 1-2 | Last set to failure | |
| CABLE CROSS | 3x12-15 | Failure | ||
| CABLE ROW | 4x12-15 | Failure | ||
| OVERHEAD PRESS | 4x8-10 | 1-2 | ||
| ROMANIAN DEADLIFT | 4x8-10 | 1-2 | ||
| LATERAL RAISE | 3x8-10, 3x12-15 | First 3 sets to failure, last 3 beyond failure | ||
| DUMBBELL CURL | 4x8-10 | Failure | ||
| REAR DELT | 3x12-15 | Failure | ||
| Saturday | LEG PRESS | 5x8-10 | 1-2 | a |
| TRICEPS PUSHDOWN | 4x8-10 | Failure | ||
| CALF RAISE | 4x15-20 | Failure |
