Heavier weights, and lower rest times for those who need a quick but effective workout.

This workout is higher volume, focused on push and pull movements.

This workout is a focus on push and pull movements with a mix of both strength and hypertrophy rep ranges.

This workout is a pull day with a horizontal focus!

This workout is high intensity and volume, with emphasis on push movements.

This workout is very high volume, with emphasis on vertical pulling movements.

This workout is a push pull day with emphasis on vertical presses and horizontal pulling.

This workout is a push-pull day, with emphasis on vertical pulling and horizontal pushing.

This workout is a horizontal pull day, with a emphasis on volume.

This workout is a push day, with a unilateral focus.

This workout is a push pull day, with emphasis on horizontal pushes and vertical pulls. 

This workout is a horizontal pull emphasis back day.

This workout is all emphasis on your shoulders.

This workout is an arm day, with focus on using machines and cables.