Day 1: Chest, Triceps, Calv Week 1

Mon 12/09/2016 Time Wt. Used Reps Target Comments 1RM

Incline Bench Pre 6:00:00 - 12 12 Slow, Rest 1 min - -
Barbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:00:00 AM 6:06:00 - 1 1 Rest 2-3 min
6:09:00 - 4-6 Rest 3-4 -
6:13:00 - 4-6 -
6:17:00 4-6 -
Bench Press 6:21:00 - 4-6 -
Flat, Barbell 6:25:00 - 4-6 -
6:29:00 4-6 -
*Flat Dumbbell Be 6:33:00 - 4-6 -
6:37:00 - 4-6 -
6:41:00 4-6 -
Close-Grip Bench 6:45:00 - 4-6 -
6:49:00 - 4-6 -
6:53:00 4-6 -
Seated Triceps Pre 6:57:00 - 4-6 -
7:01:00 - 4-6 -
7:05:00 4-6 -

Standing Calf Rais 7:09:00 - 4-6 Rest 2-3 min -

7:12:00 - 4-6 -
7:15:00 4-6 -
Seated Calf Raise 7:18:00 - 4-6 Rest 2-3 min -
7:21:00 - 4-6 -
7:24:00 4-6 -

Note: Do not do these exercises without reading "Bigger Leaner Stronger" first
All workouts copyright ©2015 Michael Matthews, Author of the "Year One Challenge for Men"
Spreadsheet password is "bls"
Programming ©2015-2016 Donn Edwards

Phase 5
Day 2: Back, Biceps, Abs Week 1
Thu 13/10/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Deadlift 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:00:00 AM 6:06:00 - 1 1 Rest 2-3 min
6:09:00 - 4-6 Rest 3-4 -
6:13:00 - 4-6 -
6:17:00 4-6 -
One-Arm Dumbbel 6:21:00 - 4-6 -
6:25:00 - 4-6 -
6:29:00 4-6 -
Seated Cable Row 6:33:00 - 4-6 -
6:37:00 - 4-6 -
6:41:00 4-6 -
*Barbell Shrug 6:45:00 - 4-6 -
6:49:00 - 4-6 -
Barbell Curl 6:53:00 - 4-6 -
6:57:00 - 4-6 -
7:01:00 4-6 -
Chin-Up 7:05:00 - 4-6 -
7:09:00 - 4-6 -
7:13:00 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times
Day 3: Upper Body and Calves Week 1
Tue 13/09/2016 Time Wt. Used Reps Target Comments 1RM
Incline Bench Pre 6:00:00 - 12 12 Slow, Rest 1 min - -
Barbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:00:00 AM 6:06:00 - 1 1 Rest 2-3 min
6:09:00 - 4-6 Rest 3-4 -
6:13:00 - 4-6 -
6:17:00 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min -
Seated or Standing 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 4 4 Moderate pace, Rest 1 min
6:00:00 AM 6:27:00 - 1 1 Rest 2-3 min
6:30:00 - 4-6 -
6:34:00 - 4-6 -
6:38:00 4-6 -
Seated Dumbbell P 6:42:00 - 4-6 -
6:46:00 - 4-6 -
6:50:00 4-6 -
Side Lateral Raise 6:54:00 - 4-6 -
6:58:00 - 4-6 -
7:02:00 4-6 -

Leg Press Calf Rai 7:06:00 - 8-10 Rest 1-2 min -

7:08:00 - 8-10 -
7:10:00 8-10 -
Donkey Calf Raise 7:12:00 - 8-10 Rest 1-2 min -
7:14:00 - 8-10 -
7:16:00 8-10 -
Day 4: Legs and Abs Week 1
Wed 14/09/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:00:00 AM 6:06:00 - 1 1 Rest 2-3 min
6:09:00 - 4-6 Rest 3-4 -
6:13:00 - 4-6 -
6:17:00 4-6 -
Hack Squat 6:21:00 - 4-6 -
6:25:00 - 4-6 -
6:29:00 4-6 -
Leg Press 6:33:00 - 4-6 -
6:37:00 - 4-6 -
6:41:00 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times