Uploaded October 2022 | Updated September 2026, 2 weeks ago
The Story of Steve Reeves: youtube.com/watch?v=qcRCMVABEQM&t=886s
Greek Statue Aesthetics Program: youtube.com/watch?v=SPicD3F686s
Was Steve Reeves lying about being natty: youtube.com/watch?v=s1r1N-NEswc&t=953s
AUTO-REGULATED ABS TRAINING (INTERMEDIATE):
Goal of 80 to 200 reps, 8 to 10 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Intermediates (3 sessions a week, 12 sessions a month, 140-150 sessions a year)
Monday:
Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15
Incline press (DB or BB) OR Machine incline press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12
RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20
Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20
Wednesday:
BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20
Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15
Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15
Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15
Friday:
Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12
OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12
Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12
Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20
AUTO-REGULATED ABS TRAINING (ADVANCED):
Goal of 100 / 240 reps, 10 / 12 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Advanced: (4 sessions a week, 15 sessions a month, 180 sessions a year)
Monday:
Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15
Incline press (DB or BB) OR Machine shoulder press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12
RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20
Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20
Wednesday:
BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20
Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15
Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15
Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15
Friday:
Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12
OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12
Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12
Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20
Sunday:
Weighted dips OR Close grip bench 4x6-12 + Rowing machine OR DB rows 4x8-12
Leg press 3x10-15 OR Good morning 3x6-10 + Sited rear delt raises OR Cable lateral raises 3x10-15
Weighted neutral grip pull-ups 4x4-8 + Finger curls 4x10-12 + High pulls OR Snatch grip shrugs 4x15
EZ bar curls 3x8-10 + Incline seated DB extensions 3x10-12 + Goblet squats OR Sissy squats 3x12-15
The Story of Steve Reeves: youtube.com/watch?v=qcRCMVABEQM&t=886s
Greek Statue Aesthetics Program: youtube.com/watch?v=SPicD3F686s
Was Steve Reeves lying about being natty: youtube.com/watch?v=s1r1N-NEswc&t=953s
AUTO-REGULATED ABS TRAINING (INTERMEDIATE):
Goal of 80 to 200 reps, 8 to 10 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Intermediates (3 sessions a week, 12 sessions a month, 140-150 sessions a year)
Monday:
Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15
Incline press (DB or BB) OR Machine incline press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12
RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20
Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20
Wednesday:
BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20
Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15
Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15
Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15
Friday:
Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12
OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12
Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12
Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20
AUTO-REGULATED ABS TRAINING (ADVANCED):
Goal of 100 / 240 reps, 10 / 12 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Advanced: (4 sessions a week, 15 sessions a month, 180 sessions a year)
Monday:
Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15
Incline press (DB or BB) OR Machine shoulder press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12
RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20
Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20
Wednesday:
BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20
Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15
Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15
Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15
Friday:
Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12
OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12
Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12
Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20
Sunday:
Weighted dips OR Close grip bench 4x6-12 + Rowing machine OR DB rows 4x8-12
Leg press 3x10-15 OR Good morning 3x6-10 + Sited rear delt raises OR Cable lateral raises 3x10-15
Weighted neutral grip pull-ups 4x4-8 + Finger curls 4x10-12 + High pulls OR Snatch grip shrugs 4x15
EZ bar curls 3x8-10 + Incline seated DB extensions 3x10-12 + Goblet squats OR Sissy squats 3x12-15
