Performance Block Finale.
Performance Block Finale.
🧠 Keep These Locked In:
✅ Stretch daily.
Your body’s handling more weight now, mobility is what keeps you from stiffening up or plateauing.
Use the pre-lift stretches and post-lift static holds. They’re in the guide for a reason.
✅ Split flexibility work.
By now, you should be seeing more range in your hips, hamstrings, and posture. Keep those progressions going daily.
✅ Creatine (Still 5g daily)
No excuses. Stay on it.
✅ Posing Practice.
Take your weekly pose pic, plug it into ChatGPT, and get some feedback. Even if it’s subtle, the changes will stack.
Trust the mirror more than the scale right now.
💪 Why You Should Be Posing Every Week
Posing isn’t just for flexing, it literally helps your muscles activate, stretch, and show up better in real life.
✅ You’ll learn to flare and isolate.
The more you pose, the better you get at showing off your muscles on command. Your lats, chest, arms
they’ll look bigger just from knowing how to move them.
✅ You’ll look and feel more confident.
Weekly posing keeps you aware of your posture, your symmetry, and your visual progress
even before the scale moves.
✅ It’s a real workout.
Hold a pose with intention for 30+ seconds and you’ll feel your abs, lower back, and
shoulders work together. It builds control and endurance too.
📸 Take one pic a week (front or back pose), drop it into ChatGPT, and get free feedback.
Tiny corrections add up fast and help you look like you lift without adding more size.
Nail the basics now, and every phase after this will hit harder.
Week 7 – High Intensity Ignition
🧠 Keep These Locked In:
✅ Stretch daily.
Your body’s handling more weight now, mobility is what keeps you from stiffening up or plateauing. Use the pre-lift stretches and post-lift static holds. They’re in the guide for a reason.
✅ Split flexibility work.
By now, you should be seeing more range in your hips, hamstrings, and posture. Keep those progressions going daily.
✅ Creatine (Still 5g daily)
No excuses. Stay on it.
✅ Posing Practice.
Take your weekly pose pic, plug it into ChatGPT, and get some feedback. Even if it’s subtle, the changes will stack.
Trust the mirror more than the scale right now.
💪 Why You Should Be Posing Every Week
Posing isn’t just for flexing it literally helps your muscles activate, stretch, and
show up better in real life.
✅ You’ll learn to flare and isolate.
The more you pose, the better you get at showing off your muscles on command. Your lats, chest, arms
they’ll look bigger just from knowing how to move them.
✅ You’ll look and feel more confident.
Weekly posing keeps you aware of your posture, your symmetry, and your visual
progress even before the scale moves.
✅ It’s a real workout.
Hold a pose with intention for 30+ seconds and you’ll feel your abs, lower back, and shoulders work together.
It builds control and endurance too.
📸 Take one pic a week (front or back pose), drop it into ChatGPT, and get free feedback. Tiny corrections add
up fast and help you look like you lift without adding more size.
Nail the basics now, and every phase after this will hit harder.
Week 7 – High Intensity Ignition
This week jumps into the Performance & Intensity Block. Strength joins speed: expect creative supersets, short rest times, and surging pumps. Each workout is programmed for max output and engagement.
Focus: Strength Base + Hypertrophy Burnouts
🔹 This week starts combining heavy strength with higher-rep burnouts.
🔹 Push your top sets hard, but keep the drop sets clean don’t just sling weight.
🔹 You’ll feel the volume creep up this week. That’s by design.
🔹 Don’t sacrifice form to hit more reps. Keep everything clean and locked in.
🔹 Make sure your recovery is solid food, water, sleep, and stretching.
This week’s about handling intensity without falling apart. It’s a blend of power and control let’s keep stacking.
Day 1: Chest + Biceps (Explosive Push-Pull Combo)
- Barbell Bench Press: 3x6–8
- Incline Dumbbell Flys: 3x10
- Superset: Cable Chest Fly + Push-Ups (3 rounds)
- Barbell Curls: 3x8
- Incline Dumbbell Curls: 3x12
Day 2: Back + Rear Delts
- Pull-Ups: 3xAMRAP
- Bent-Over Rows: 3x8
- Superset: Seated Cable Row + Rope Face Pulls (3 rounds)
- Reverse Pec Deck: 3x15
Day 3: Shoulders + Traps
- Arnold Press: 3x10
- Upright Row: 3x12
- Lateral Raise Drop Set: 3 rounds
- Cable Shrugs: 4x12
Day 4: Core + Forearms
- Russian Twists: 3x20 (weighted if possible)
- Decline Sit-Ups: 3x15
- Sulek Curls: 3x20
- Wrist Roller/Towel Holds: 3 rounds to failure
Day 5: Legs (Explosive Focus)
- Front Squats: 4x8
- Dumbbell Jump Lunges: 3x10/leg
- Lying Leg Curl: 3x12
- Leg Extension: 3x15
- Calf Raises: 4x20
Day 3: Shoulders + Traps
- Arnold Press: 3x10
- Cable Shoulder Raise: 3x12
- Lateral Raise Drop Set: 3 rounds
- Cable Shrugs: 4x12
Day 4: Core + Forearms
- Russian Twists: 3x20 (weighted if possible)
- Decline Sit-Ups: 3x15
- Sulek Curls: 3x20
- Wrist Roller/Towel Holds: 3 rounds to failure
Day 5: Legs (Explosive Focus)
- Front Squats: 4x8
- Dumbbell Jump Lunges: 3x10/leg
- Lying Leg Curl: 3x12
- Leg Extension: 3x15
- Calf Raises: 4x20
Week 8 – Intensity With Intention
The pace remains high. Week 8 refines your execution while you continue to push hard. Form, control, focus. Log your notes, see your growth. You’re sculpting now, not just lifting.
Focus: Precision, Efficiency, Clean Execution
🔹 You know the lifts by now this week is about doing them better than ever.
🔹 Every rep should feel locked in. No wasted movement, no shortcuts.
🔹 Start dialing in your tempo. Slow things down slightly if you’ve been rushing.
🔹 Keep tracking your sets small progress still counts.
🔹 Stay on top of mobility and recovery. You're almost through the full run.
This week isn’t about adding more it’s about doing what you already know with perfect control.
Day 1: Push Power + Volume
- Incline Barbell Bench Press: 4x6–8
- Dumbbell Shoulder Press: 4x10
- Superset: Cable Lateral Raise + Overhead Tricep Extensions (3 rounds)
- Smith Chest Press: 3x12
- Push-Ups to Failure: 2 rounds
Day 2: Pull Strength + Arms
- Weighted Chin-Ups: 3x6–10
- Wide Grip Row: 3x10
- Superset: Barbell Curl + Preacher Curl (3 rounds)
- Hammer Curls: 3x12
- Rope Face Pulls: 3x15
Day 3: Athletic Shoulders + Burnout Traps
- Smith Shoulder Press: 3x8
- Dumbbell Arnold Press: 3x12
- Superset: Front Raise + Dumbbell Shrugs (3 rounds)
- Overhead Carry: 3x30 sec
Day 4: Core + Weak Point Isolation
- Cable Crunches: 3x15
- Hanging Leg Raises: 3x12
- Wrist Curls: 3x20
- Reverse Crunches: 3x15
- Lagging Muscle Machine (user choice): 3x15
Day 5: Legs (Power Finisher)
- Barbell Back Squat: 4x6–8
- Walking Lunges: 3x12/leg
- Hip Thrusts: 3x12
- Seated Leg Curl: 3x15
- Standing Calf Raise: 4x20
Week 9 – The Final Flare-Up
This is it. The finish line. Week 9 isn’t about burning out—it’s about proving how far you’ve come. Dial in, finish strong, and reflect on nine powerful weeks. Take your final photos and give every session your best.
Focus: Execution, Consistency, Clean Finish
🔹 Final week of the program nothing new, just doing it all right.
🔹 Stick with the same lifts and aim to match or slightly beat your best numbers.
🔹 No form breakdowns. You’ve made it this far keep it clean.
🔹 Don’t coast through this week. Earn the finish.
That’s it. Final stretch. Lock in, get it done, and leave no reps wasted.
Day 1: Push Power + Peak Aesthetics
- Barbell Bench Press: 4x6–8
- Dumbbell Flys: 3x12
- Machine Shoulder Press: 3x10
- Superset: Cable Lateral Raise + Overhead Rope Extensions (3 rounds)
- Push-Ups to Burnout: 2 rounds
Day 2: Pull Strength + Density
- Weighted Pull-Ups: 4xAMRAP
- Barbell Row: 4x8
- Superset: Rope Face Pull + Incline Dumbbell Curl: 3x15
- Preacher Curl: 3x10
Day 3: Sculpt + Stabilize (Delts + Core)
- Dumbbell shoulder press: 3x10
- Seated Lateral Raises: 3x12
- Dumbbell Shrugs: 3x15
- Weighted Plank: 3x45 sec
- Cable Crunch: 3x15
Day 4: Full Accessory Finishers
- Decline Sit-Ups: 3x15
- Hanging Leg Raises: 3x12
- Reverse Crunches: 3x15
- Seated Wrist Curls: 3x20
- Rope Cable Curls: 3x15
Day 5: Leg Day Victory Lap
- Front Squats: 4x6–8
- Dumbbell Walking Lunges: 3x12/leg
- Hip Thrusts: 3x12
- Lying Hamstring Curls: 3x15
- Leg Extension: 3x10
Day 3: Sculpt + Stabilize (Delts + Core)
- Dumbbell shoulder press: 3x10
- Seated Lateral Raises: 3x12
- Dumbbell Shrugs: 3x15
- Weighted Plank: 3x45 sec
- Cable Crunch: 3x15
Day 4: Full Accessory Finishers
- Decline Sit-Ups: 3x15
- Hanging Leg Raises: 3x12
- Reverse Crunches: 3x15
- Seated Wrist Curls: 3x20
- Rope Cable Curls: 3x15
Day 5: Leg Day Victory Lap
- Front Squats: 4x6–8
- Dumbbell Walking Lunges: 3x12/leg
- Hip Thrusts: 3x12
- Lying Hamstring Curls: 3x15
- Leg Extension: 3x10
Optional Add-Ons & The Next Level
Congratulations, You’re not the same person who started this. Finishing these nine weeks is huge, most will never even try. If you want to keep going (meal plans, coaching, posing, or just a hype check), shoot me a message. Or just flex, tag me, and show off the glow-up. Keep building. –Jay Blue
Return to the main program overview.
Return to the main program overview.
Return to the main program overview.