Squat 0

Bench Press 0
Deadlif 0
Secondary 0
*Click Above for Exercise Selection

Incremement 2.5
Day #1
Exercise
Squat

Bench Press

Week 1

DB Flies
Upper back

Squat

Bench

Week 2

DB Flies
Upper back

Squat

Bench

Week 3

DB Flies
Upper back

Squat

Week 4
 Bench

Week 4

DB Flies
Upper back

Squat

Bench

Week 5

DB Flies
Upper back

Squat

Bench

Week 6

DB Flies
Upper back

Squats

Bench
Week 7
 Beginner CLUTZ By Connor Lutz

Day #1 Day #3 Day #5

Sets x Reps Weight Exercise Sets x Reps Weight Exercise
5x6 0 Deadlif 1x5 0 Squat
8x3 0
8x4 0 Bench
Bench 6x5 0

Secondary 4x5 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

6x5 0 Deadlif 1x5 0 Squat

8x3 0
6x4 0 Bench
Bench 5x5 0

Secondary 3x5 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

6x4 0 Deadlif 1x5 0 Squat

8x3 0
5x4 0 Bench
Bench 4x5 0

Secondary 4x4 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

4x6 0 Deadlif 1x3 0 Squat

8x2 0
4x4 0
Bench 3x5 0
Bench
Secondary 3x4 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

5x5 0 Deadlif 1x3 0 Squat

8x2 0
2x2 0
Bench 3x3 0
Bench
Secondary 4x3 0 Reps Acieved

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

6x4 0 Deadlif 1x3 0 Squats

8x2 0
5x5 0
Bench 5x3 0

Secondary 5x2 0 Bench

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

3x3 0 Squat 3x1 0 Squat

3x3 0 Bench 3x1 0 Bench

3x1 0 Deadlif
 Day #5
Sets x Reps Weight
6x2 0

5x6 0

5x10
50 Total Reps

4x3 0

4x6 0

5x10
50 Total Reps

3x4 0

3x6 0

5x10
50 Total Reps

2x3 0
2x2 0
2x5 0

3x3 0

5x10
50 Total Reps

2x3 0
2x2 0
2x5 0

1+ 0
0

5x10
50 Total Reps

1x3 0
1x3 0
2x1-2 0
2x4 0

1x3 0
1x2 0
2x1 0
3x2 0

5x10
50 Total Reps

1RM

1RM

1RM
Squat 0

Bench Press 0
Deadlif 0
Secondary 1 0
Secondary 2 0
*Click Above for Exercise Selection

Increment 2.5 Day #1

Exercise
Squat

Bench Press
3 ct Bench

Week 1

DB Flies
Upper back

Squat

Bench Press
3 ct Bench

Week 2

DB Flies
Upper back

Squat

Bench Press
3 ct Bench
Week 3
DB Flies
Upper back
Week 3

Squat

Bench Press
3 ct Bench

Week 4

DB Flies
Upper back

Squat

Bench Press

Week 5

DB Flies
Upper back

Squat

Bench Press

Week 6

DB Flies
Upper back

Squat

Bench Press
Week 7
Deadlifs
 Intermediate CLUTZ By Connor Lutz

Day #1 Day #3 Day #5

Sets x Reps Weight Exercise Sets x Reps Weight Exercise
5x6 0 Secondary 1 4x5 0 Squat

5x7 0 Bench 5x5 0 Bench

2x2 0 Touch and Go 5+ 0

Paused Deadlifs 8x3 0 Secondary 2

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

6x5 0 Secondary 1 3x5 0 Squat

5x6 0 Bench 5x4 0 Bench

3x2 0 Touch and Go 4+ 0

Secondary 2
Paused Deadlifs 7x3 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

6x4 0 Secondary 1 4x4 0 Squat

5x7 0 Bench 5x5 0 Bench

3x3 0 Touch and Go 5+ 0

Paused Deadlifs 6x3 0 Secondary 2

5x10
50 Total Reps DB Flies 5x10 DB Flies
Upper back 50 Total Reps Upper back
4x6 0 Secondary 1 3x4 0 Squat

5x6 0 Bench 5x4 0

2x2 0 Touch and Go 4+ 0
Bench
Paused Deadlifs 8x2 0

Secondary 2
5x10 DB Flies 5x10
50 Total Reps Upper back 50 Total Reps DB Flies
Upper back
5x5 0 Secondary 1 4x3 0 Squat

1x3 0 Bench 1x3 0

1x3 0 1x2 0
2x5 0 1x1 0 Bench
2x4 0

Paused Deadlifs 6x2 0

Secondary 2
5x10 DB Flies 5x10
50 Total Reps Upper back 50 Total Reps DB Flies
Upper back
6x4 0 Secondary 1 5x2 0 Squats

1x3 0 Bench 1x3 0

1x2 0 1x1 0
2x4 0 2x1 0
2x3 0 Bench

Deadlif 4x2 0

5x10 DB Flies 5x10 DB Flies

50 Total Reps Upper back 50 Total Reps Upper back

3x3 0 Squats 3x1 0

3x3 0 Bench 3x1 0

3x1 0 Deadlif
Day #5 Day #6
Sets x Reps Weight Exercise Sets x Reps Weight ** The goal for today is 9 tot
6x2 0 Deadlifs 1x4 0 deadlift reps. This can be ach
combination of sets x rep sch
2x3 0 sets are taken to failure. Som
5x3 0 3x3 ** 0 2x4 and 1x1, 1x9, 2x3 and 3x

Overload Bench 3x3 0

4x5 0 *Click Above for Exercise Selection

5x10 DB Flies 5x10

50 Total Reps Upper back 50 Total Reps

4x3 0 Deadlifs 1x4 0 ** The goal for today is 6 to

2x3 0 deadlift reps. This can be ac
5x2 0 2x3 ** 0 combination of sets x rep sc
sets are taken to failure. Som
3x2, 1x6, 1x4 and 1x2 etc.
Overload Bench 3x2 0
3x5 0

5x10 DB Flies 5x10

50 Total Reps Upper back 50 Total Reps

3x4 0 Deadlifs 1x3 0 ** The goal for today is 4 to

3x2 0 deadlift reps. This can be ac
5x3 0 2x2 ** 0 combination of sets x rep sc
sets are taken to failure. Som
1x4, 1x3 and 1x1 etc.
Overload Bench 3x2 0
4x4 0

5x10 DB Flies 5x10

50 Total Reps Upper back 50 Total Reps
2x3 0 Deadlifs 1x3 0
2x2 0 3x2 0
2x5 0 2x 1-2 0

5x2 0 Overload Bench 3x2 0

3x4 0
DB Flies 5x10
5x10 Upper back 50 Total Reps
50 Total Reps
2x3 0 Deadlifs 1x2 0
2x2 0 2x1 0
2x5 0

1x3 0 Overload Bench 4x1 0

1x3 0 3 ct Bench 3x2 0
2x6 0

4x3 0
DB Flies 5x10
5x10 Upper back 50 Total Reps
50 Total Reps
1x3 0 Deadlifs 3x1 0
1x3 0
2x1-2 0
2x4 0 Overload Bench 4x1 0
3 ct Bench 3x3 0
1x3 0
1x3 0
2x5 0

5x10 DB Flies 5x10

50 Total Reps Upper back 50 Total Reps

Squat 1RM

Rest Bench 1RM

Deadlif 1RM
** The goal for today is 9 total competition quality
deadlift reps. This can be achieved through any
combination of sets x rep schemes as long as no
sets are taken to failure. Some examples include:
2x4 and 1x1, 1x9, 2x3 and 3x1 etc.

** The goal for today is 6 total competition quality

deadlift reps. This can be achieved through any
combination of sets x rep schemes as long as no
sets are taken to failure. Some examples include:
3x2, 1x6, 1x4 and 1x2 etc.

** The goal for today is 4 total competition quality

deadlift reps. This can be achieved through any
combination of sets x rep schemes as long as no
sets are taken to failure. Some examples include:
1x4, 1x3 and 1x1 etc.