Performance Bind
Advanced • 5 days per week • Strength and physique performance
Overview
Level: Advanced
Schedule: 5 days per week
Focus: Strength and physique performance
Progression
- You should leave the morning session before fatigue accumulates.
- Reserve the most demanding work for the evening training session.
- If recovery drops, reduce morning volume before adjusting main lifts.
Weeks
Week 1 Week 1
Week 1
Day 1
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell Bench Press | 2 | 15 | 2:00 |
Machine Fly | 2 | 20 | 2:00 |
Weighted Crunch | 3 | 15 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Leg Press | 4 | 10 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 2 | 12 | 3:00 |
Standing Calf Raise | 3 | 12 | 3:00 |
Day 2
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 2 | 15 | 2:00 |
Seated Cable Row (Close Grip) | 2 | 15 | 2:00 |
Standing Calf Raise | 3 | 15 | 3:00 |
Dumbbell Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 4 | 6 | 3:00 |
Chest Dip (Weighted) | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Day 3
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Lateral Raise | 3 | 20 | 2:00 |
Reverse Fly | 2 | 20 | 2:00 |
Ab Wheel | 2 | 10 | 1:30 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 3 | 4:00 |
Dumbbell Romanian Deadlift | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Back Extension (Hyperextension) | 2 | 15 | 3:00 |
Hanging Knee Raise | 3 | 15 | 3:00 |
Day 4
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Biceps Curl | 2 | 15 | 2:30 |
Overhead Cable Triceps Extension | 2 | 15 | 2:30 |
Reverse Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Row | 5 | 4 | 3:30 |
Cable Pullover | 4 | 12 | 3:00 |
Weighted Pull-up | 3 | 8 | 3:00 |
Face Pull | 3 | 15 | 2:00 |
Day 5
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Incline Hammer Curl | 2 | 20 | 3:00 |
Single Arm Cable Fly | 2 | 20 | 3:00 |
Standing Calf Raise | 3 | 20 | 3:00 |
Cable Woodchopper | 3 | 12 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Dip | 4 | 8 | 3:00 |
Barbell Shrug | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Lateral Raise | 3 | 15 | 2:00 |
Week 2 Week 2
Week 2
Day 1
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell Bench Press | 2 | 15 | 2:00 |
Machine Fly | 2 | 20 | 2:00 |
Weighted Crunch | 3 | 15 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Leg Press | 4 | 10 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 2 | 12 | 3:00 |
Standing Calf Raise | 3 | 12 | 3:00 |
Day 2
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 2 | 15 | 2:00 |
Seated Cable Row (Close Grip) | 2 | 15 | 2:00 |
Standing Calf Raise | 3 | 15 | 3:00 |
Dumbbell Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 4 | 6 | 3:00 |
Chest Dip (Weighted) | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Day 3
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Lateral Raise | 3 | 20 | 2:00 |
Reverse Fly | 2 | 20 | 2:00 |
Ab Wheel | 2 | 10 | 1:30 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 3 | 4:00 |
Dumbbell Romanian Deadlift | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Back Extension (Hyperextension) | 2 | 15 | 3:00 |
Hanging Knee Raise | 3 | 15 | 3:00 |
Day 4
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Biceps Curl | 2 | 15 | 2:30 |
Overhead Cable Triceps Extension | 2 | 15 | 2:30 |
Reverse Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Row | 5 | 4 | 3:30 |
Cable Pullover | 4 | 12 | 3:00 |
Weighted Pull-up | 3 | 8 | 3:00 |
Face Pull | 3 | 15 | 2:00 |
Day 5
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Incline Hammer Curl | 2 | 20 | 3:00 |
Single Arm Cable Fly | 2 | 20 | 3:00 |
Standing Calf Raise | 3 | 20 | 3:00 |
Cable Woodchopper | 3 | 12 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Dip | 4 | 8 | 3:00 |
Barbell Shrug | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Lateral Raise | 3 | 15 | 2:00 |
Week 3 Week 3
Week 3
Day 1
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell Bench Press | 2 | 15 | 2:00 |
Machine Fly | 2 | 20 | 2:00 |
Weighted Crunch | 3 | 15 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Leg Press | 4 | 10 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 2 | 12 | 3:00 |
Standing Calf Raise | 3 | 12 | 3:00 |
Day 2
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 2 | 15 | 2:00 |
Seated Cable Row (Close Grip) | 2 | 15 | 2:00 |
Standing Calf Raise | 3 | 15 | 3:00 |
Dumbbell Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 4 | 6 | 3:00 |
Chest Dip (Weighted) | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Day 3
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Lateral Raise | 3 | 20 | 2:00 |
Reverse Fly | 2 | 20 | 2:00 |
Ab Wheel | 2 | 10 | 1:30 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 3 | 4:00 |
Dumbbell Romanian Deadlift | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Back Extension (Hyperextension) | 2 | 15 | 3:00 |
Hanging Knee Raise | 3 | 15 | 3:00 |
Day 4
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Biceps Curl | 2 | 15 | 2:30 |
Overhead Cable Triceps Extension | 2 | 15 | 2:30 |
Reverse Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Row | 5 | 4 | 3:30 |
Cable Pullover | 4 | 12 | 3:00 |
Weighted Pull-up | 3 | 8 | 3:00 |
Face Pull | 3 | 15 | 2:00 |
Day 5
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Incline Hammer Curl | 2 | 20 | 3:00 |
Single Arm Cable Fly | 2 | 20 | 3:00 |
Standing Calf Raise | 3 | 20 | 3:00 |
Cable Woodchopper | 3 | 12 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Dip | 4 | 8 | 3:00 |
Barbell Shrug | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Lateral Raise | 3 | 15 | 2:00 |
Week 4 Week 4
Week 4
Day 1
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell Bench Press | 2 | 15 | 2:00 |
Machine Fly | 2 | 20 | 2:00 |
Weighted Crunch | 3 | 15 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Leg Press | 4 | 10 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Walking Lunges | 2 | 12 | 3:00 |
Standing Calf Raise | 3 | 12 | 3:00 |
Day 2
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 2 | 15 | 2:00 |
Seated Cable Row (Close Grip) | 2 | 15 | 2:00 |
Standing Calf Raise | 3 | 15 | 3:00 |
Dumbbell Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Bench Press | 4 | 6 | 4:00 |
Machine Shoulder Press | 4 | 6 | 3:00 |
Chest Dip (Weighted) | 3 | 10 | 3:00 |
Cable Tricep Pushdown | 3 | 10 | 3:00 |
Day 3
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Lateral Raise | 3 | 20 | 2:00 |
Reverse Fly | 2 | 20 | 2:00 |
Ab Wheel | 2 | 10 | 1:30 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 3 | 4:00 |
Dumbbell Romanian Deadlift | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Back Extension (Hyperextension) | 2 | 15 | 3:00 |
Hanging Knee Raise | 3 | 15 | 3:00 |
Day 4
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Cable Biceps Curl | 2 | 15 | 2:30 |
Overhead Cable Triceps Extension | 2 | 15 | 2:30 |
Reverse Wrist Curl | 2 | 20 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Row | 5 | 4 | 3:30 |
Cable Pullover | 4 | 12 | 3:00 |
Weighted Pull-up | 3 | 8 | 3:00 |
Face Pull | 3 | 15 | 2:00 |
Day 5
AM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Incline Hammer Curl | 2 | 20 | 3:00 |
Single Arm Cable Fly | 2 | 20 | 3:00 |
Standing Calf Raise | 3 | 20 | 3:00 |
Cable Woodchopper | 3 | 12 | 2:00 |
PM
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Dip | 4 | 8 | 3:00 |
Barbell Shrug | 4 | 8 | 3:00 |
Chest Supported Row | 3 | 12 | 3:00 |
Dumbbell Lateral Raise | 3 | 15 | 2:00 |