piraeus, attica

johnsyggel @ [Link]
John Syggel
1
 WEEK 1

DAY 1 - CHEST / SHOULDERS

WARMUP* 1. DB Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Cable Crossover: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Bench Press: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
MINDFUL MASS SET** 3. Cable Crossover: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB/BB OHP: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB Side Lateral Raises: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB/BB OHP: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
5. DB Side Lateral Raises: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 2 - GLUTES-HAMS / BICEPS

WARMUP* 1. Barbell RDL's: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST 2A. Slick Floor Bridge Curls: 1-2 x F Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell RDL's: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
MINDFUL MASS SET** 3. Physioball Hamstring Curls: 1-2 x F / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. ****Weighted Chins/Chins/Assisted Chins: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Alternating DB Curls: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

Rest - 2-3 minutes between chain reaction and mindful mass

COMPOUND 5B. ****Weighted Chins/Chins/Assisted Chins: 1-2 x 6-10 sets.
6. Alternating DB Curls: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 3 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 2
John Syggel
2
 WEEK 1

DAY 4 - BACK / TRAPS

WARMUP* 1. Barbell Row: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Straight Arm Pushdowns: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell Row: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
3. Straight Arm Pushdowns: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. Trap Pulldowns: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Seated DB Shrugs: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. Trap Pulldowns: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
6. Seated DB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 5 - QUADS / TRICEPS

WARMUP* 1. DB Jump Squats: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Barbell Front Squats: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Jump Squats: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. Barbell Front Squats: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB/EZ Bar Elbows Tucked Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB/EZ Bar Elbows Tucked Bench Press: 1-2 x F (Use a Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND weight that causes failure within 6-10 reps) sets.
6. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use 15-20
MINDFUL MASS SET** RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 6 - OFF

DAY 7 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 3
John Syggel
3
 WEEK 2

DAY 8 - CHEST / SHOULDERS

WARMUP* 1. DB Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Cable Crossover: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Bench Press: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
MINDFUL MASS SET** 3. Cable Crossover: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB/BB OHP: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB Side Lateral Raises: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB/BB OHP: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
5. DB Side Lateral Raises: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 9 - GLUTES-HAMS / BICEPS

WARMUP* 1. Barbell RDL's: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST 2A. Slick Floor Bridge Curls: 1-2 x F Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell RDL's: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
MINDFUL MASS SET** 3. Physioball Hamstring Curls: 1-2 x F / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. ****Weighted Chins/Chins/Assisted Chins: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Alternating DB Curls: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

Rest - 2-3 minutes between chain reaction and mindful mass

COMPOUND 5B. ****Weighted Chins/Chins/Assisted Chins: 1-2 x 6-10 sets.
6. Alternating DB Curls: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 10 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 4
John Syggel
4
 WEEK 2

DAY 11 - BACK / TRAPS

WARMUP* 1. Barbell Row: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Straight Arm Pushdowns: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell Row: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
3. Straight Arm Pushdowns: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. Trap Pulldowns: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Seated DB Shrugs: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. Trap Pulldowns: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
6. Seated DB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 12 - QUADS / TRICEPS

WARMUP* 1. DB Jump Squats: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Barbell Front Squats: 1-2 x F (Use a weight that causes Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Jump Squats: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. Barbell Front Squats: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB/EZ Bar Elbows Tucked Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB/EZ Bar Elbows Tucked Bench Press: 1-2 x F (Use a Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND weight that causes failure within 6-10 reps) sets.
6. DB/EZ Bar Lying Triceps Extensions: 1-2 x F (Use 15-20
MINDFUL MASS SET** RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 13 - OFF

DAY 14 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 5
John Syggel
5
 WEEK 3

DAY 15 - CHEST / SHOULDERS

WARMUP* 1. DB Incline Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Low to High Crossovers: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Incline Bench Press: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. Low to High Crossovers: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB Over and Backs: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Alternating DB Front Raises: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB Over and Backs: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.

MINDFUL MASS SET** 6. DB Front Raises: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 16 - GLUTES-HAMS / BICEPS

WARMUP* 1. Barbell Hip Thrusts: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell Hip Thrusts: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use 15-20 RM) /
MINDFUL MASS SET** 3-3-1 Tempo**** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. Underhand Barbell Rows: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Barbell Curls: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. Underhand Barbell Rows: 1-2 x F (Use a weight that Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND causes failure within 6-10 reps) sets.

MINDFUL MASS SET** 6. Barbell Curls: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 17 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 6
John Syggel
6
 WEEK 3

DAY 18 - BACK / TRAPS

WARMUP* 1. Chest Supported DB Rows: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. DB Pullovers: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Chest Supported DB Rows: 1-2 x F (Use a weight that Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND causes failure within 6-10 reps) sets.
MINDFUL MASS SET** 3. DB Pullovers: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB High Pulls: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB/BB Shrugs: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB High Pulls: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.

MINDFUL MASS SET** 6. DB/BB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 19 - QUADS / TRICEPS

WARMUP* 1. Alternating Reverse DB Lunges: 2-3 x 4-5 each leg Rest 90-120 seconds on warmup sets.
2A. DB Bulgarian Split Squats: 1-2 x F each leg***** (Use a Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST weight that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Reverse Lunges: 1-2 x F each leg***** (Use a weight Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND that causes failure within 6-10 reps) sets.
3. DB Bulgarian Split Squats: 1-2 x F each leg (Use 15-20 RM)
MINDFUL MASS SET** / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB JM Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.

5A. DB Kickbacks: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB JM Press: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
6. ****DB Kickbacks: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 20 - OFF

DAY 21 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in stretch position - 1 second concentric

****3 second eccentric - 3 second hold in contracted position - 1 second concentric

***** Perform reps on one leg to completion in pre-X-haust and move immediately into the compound set, performing reps on the same leg only.

piraeus, attica
johnsyggel @ [Link] 7
John Syggel
7
 WEEK 4

DAY 22 - CHEST / SHOULDERS

WARMUP* 1. DB Incline Bench Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. Low to High Crossovers: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Incline Bench Press: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. Low to High Crossovers: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB Over and Backs: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Alternating DB Front Raises: 1-2 x F (Use a weight that Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB Over and Backs: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.

MINDFUL MASS SET** 6. DB Front Raises: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 23 - GLUTES-HAMS / BICEPS

WARMUP* 1. Barbell Hip Thrusts: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use a weight Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Barbell Hip Thrusts: 1-2 x F (Use a weight that causes Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND failure within 6-10 reps) sets.
3. DB Alt. Reverse Sprinter Lunges: 1-2 x F (Use 15-20 RM) /
MINDFUL MASS SET** 3-3-1 Tempo**** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. Underhand Barbell Rows: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. Barbell Curls: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. Underhand Barbell Rows: 1-2 x F (Use a weight that Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND causes failure within 6-10 reps) sets.

MINDFUL MASS SET** 6. Barbell Curls: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 24 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in contracted position - 1 second concentric

****Choose the variation of chins that allows you to perform 10 reps to failure on warmup

piraeus, attica
johnsyggel @ [Link] 8
John Syggel
8
 WEEK 4

DAY 25 - BACK / TRAPS

WARMUP* 1. Chest Supported DB Rows: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
2A. DB Pullovers: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. Chest Supported DB Rows: 1-2 x F (Use a weight that Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND causes failure within 6-10 reps) sets.
MINDFUL MASS SET** 3. DB Pullovers: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB High Pulls: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.
5A. DB/BB Shrugs: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB High Pulls: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.

MINDFUL MASS SET** 6. DB/BB Shrugs: 1-2 x F (Use 15-20 RM) / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 26 - QUADS / TRICEPS

WARMUP* 1. Alternating Reverse DB Lunges: 2-3 x 4-5 each leg Rest 90-120 seconds on warmup sets.
2A. DB Bulgarian Split Squats: 1-2 x F each leg***** (Use a Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST weight that causes failure within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

2B. DB Reverse Lunges: 1-2 x F each leg***** (Use a weight Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND that causes failure within 6-10 reps) sets.
3. DB Bulgarian Split Squats: 1-2 x F each leg (Use 15-20 RM)
MINDFUL MASS SET** / 3-3-1 Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

WARMUP* 4. DB JM Press: 2-3 x 4-5 Rest 90-120 seconds on warmup sets.

5A. DB Kickbacks: 1-2 x F (Use a weight that causes failure Zero to transition rest only within chain reaction sets.
REACTION**

PRE-X-HAUST within 6-10 reps) Rest 2-3 minutes between chain reaction sets (if applicable).
CHAIN

5B. DB JM Press: 1-2 x F (Use a weight that causes failure Rest - 2-3 minutes between chain reaction and mindful mass
COMPOUND within 6-10 reps) sets.
6. ****DB Kickbacks: 1-2 x F (Use 15-20 RM) / 3-3-1
MINDFUL MASS SET** Tempo*** Rest 2-3 minutes between mindful mass sets (if applicable).

DAY 27 - OFF

DAY 28 - OFF

If at any point you are able to perform greater than 10 reps on any of the Chain Reaction exercises, simply increase the load by 5-10%, or as needed, to reach failure within
the stated 6-10 reps.

* Use 8-10RM and stop well short of failure as noted with 4-5 rep performance. If you need to add any lighter work-up sets to feel adequately loose, do so as
needed but keep rep totals low. Remember the goal here is to be ready to perform ultra-high intensity work set. Excess fatigue is counterproductive, however so
is inadequate warmup. Prep as needed.

** If muscle is a weak point and/or one you struggle to mindfully contract (to point of discomfort), perform a second Mindful Mass set and only one Pre-X-Com-
pound set for that muscle. If muscle group is an area of strength, perform a second set of the Pre-X-Compound and only one of the Mindful Mass set.

*** 3 second eccentric - 3 second hold in stretch position - 1 second concentric

****3 second eccentric - 3 second hold in contracted position - 1 second concentric

***** Perform reps on one leg to completion in pre-X-haust and move immediately into the compound set, performing reps on the same leg only.

piraeus, attica
johnsyggel @ [Link] 9
John Syggel
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