Going to optimistically assume I get to the gym four days this coming week, even though it hasn’t been working out so great lately.

This is going to have a lot less variety than the first time I did this, as I’m starting to settle into what I want to do for each focus that I have.

Day One

  1. Press
    1. 45×3
    2. 55×2
    3. 65×10
    4. 4(65×5)
  2. Deadlift -OR- Chin
    1. Deadlift
      1. 75×4
      2. 100×3
      3. 120×2
      4. 145×6
      5. 6(145×1)
    2. Chin
      1. 90×6
      2. 6(90×1)
  3. Leg Curl -OR- Squat
    1. Leg Curl: 20×40
    2. Squat: 45×40

Leg Curl is if I do Deadlift, Squat is if I do Chins.

Day Two

  1. Press
    1. 45×4
    2. 60×3
    3. 75×2
    4. 90×6
    5. 6(90×1)
  2. Squat
    1. 90×3
    2. 115×2
    3. 140×10
    4. 4(140×5)
  3. Lat Pulldown, DB Lateral Raise, or Face Pull
    1. Pulldown: 30×40
    2. Lateral Raise: 10×40
    3. Face Pull: 5×40

Day Three

  1. One-Arm DB Press: 5×40
  2. Squat -OR- Deadlift
    1. Squat
      1. 65×5
      2. 90×4
      3. 115×3
      4. 140×2
      5. 165×6
      6. 6(165×1)
    2. Deadlift if not done on Day 1, following that load scheme.
  3. Chin
    1. 85×10
    2. 4(85×5)

Day Four

  1. Press, per day 2
  2. Squat, per day 1
  3. Chin, per day 3 -OR- Pulldown, per day 1

I can’t guess what the weight might be because it depends on how I perform on those days. It might be the same exact weight for more reps, or just slightly more weight added for the same reps. Not worth the space to delineate both paths because it’s kind of unlikely I’ll even get to this workout.

Another option would be to just repeat Day 1 but with no Deadlift option.