Week 1 Week 2 Week 3 Week 4 Week 5: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Dumbbell Press 3 60 3/fail Incline Dumbbell Press 3 65 3/fail Incline Dumbbell Press 3 65 2/fail Incline Dumbbell Press 3 65 1/fail Incline Dumbbell Press 2 60 1/2 reps of Week 1
Cable Flye 3 30 3/fail Cable Flye 3 30 3/fail Cable Flye 3 30 2/fail Cable Flye 3 35 1/fail Cable Flye 2 30 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 70 3/fail Flat Dumbbell Bench Press 2 75 3/fail Flat Dumbbell Bench Press 2 75 2/fail Flat Dumbbell Bench Press 2 75 1/fail Flat Dumbbell Bench Press 2 70 1/2 reps of Week 1
Row Machine 3 130 3/fail Row Machine 3 135 3/fail Row Machine 3 140 2/fail Row Machine 3 145 1/fail Row Machine 2 130 1/2 reps of Week 1
Cable Facepull 3 50 3/fail Cable Facepull 3 55 3/fail Cable Facepull 3 55 2/fail Cable Facepull 3 55 1/fail Cable Facepull 2 50 1/2 reps of Week 1
Machine Crunch 3 95 3/fail Machine Crunch 3 100 3/fail Machine Crunch 3 100 2/fail Machine Crunch 3 105 1/fail Machine Crunch 2 95 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 225 3/fail High Bar Squat 3 235 3/fail High Bar Squat 3 240 2/fail High Bar Squat 3 250 1/fail High Bar Squat 2 225 1/2 reps of Week 1
Leg Press 3 0 3/fail Leg Press 3 0 3/fail Leg Press 3 0 2/fail Leg Press 3 0 1/fail Leg Press 2 0 1/2 reps of Week 1
Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 1/fail Lying Leg Curl 2 0 1/2 reps of Week 1
Calves on Calf Machine 6 0 3/fail Calves on Calf Machine 6 0 3/fail Calves on Calf Machine 6 0 2/fail Calves on Calf Machine 6 0 1/fail Calves on Calf Machine 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Overhand Pullup 3 0 3/fail Overhand Pullup 3 0 3/fail Overhand Pullup 3 0 2/fail Overhand Pullup 3 0 1/fail Overhand Pullup 2 0 1/2 reps of Week 1
Wide-Grip Pulldown 3 0 3/fail Wide-Grip Pulldown 3 0 3/fail Wide-Grip Pulldown 3 0 2/fail Wide-Grip Pulldown 3 0 1/fail Wide-Grip Pulldown 2 0 1/2 reps of Week 1
Row Machine 3 0 3/fail Row Machine 3 0 3/fail Row Machine 3 0 2/fail Row Machine 3 0 1/fail Row Machine 2 0 1/2 reps of Week 1
Flat Machine Bench Press 3 0 3/fail Flat Machine Bench Press 3 0 3/fail Flat Machine Bench Press 3 0 2/fail Flat Machine Bench Press 3 0 1/fail Flat Machine Bench Press 2 0 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 0 3/fail Dumbbell Side Lateral Raise 3 0 3/fail Dumbbell Side Lateral Raise 3 0 2/fail Dumbbell Side Lateral Raise 3 0 1/fail Dumbbell Side Lateral Raise 2 0 1/2 reps of Week 1
Hanging Knee Raise 3 0 3/fail Hanging Knee Raise 3 0 3/fail Hanging Knee Raise 3 0 2/fail Hanging Knee Raise 3 0 1/fail Hanging Knee Raise 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlif 3 270 3/fail Deadlif 3 285 3/fail Deadlif 3 290 2/fail Deadlif 3 295 1/fail Deadlif 2 135 1/2 reps of Week 1
Dumbbell Walking Lunge 3 35 3/fail Dumbbell Walking Lunge 3 35 3/fail Dumbbell Walking Lunge 3 40 2/fail Dumbbell Walking Lunge 3 40 1/fail Dumbbell Walking Lunge 2 20 1/2 reps of Week 1
45 Degree Back Raise 3 40 3/fail 45 Degree Back Raise 3 40 3/fail 45 Degree Back Raise 3 45 2/fail 45 Degree Back Raise 3 45 1/fail 45 Degree Back Raise 2 20 1/2 reps of Week 1
High Bar Squat 3 215 3/fail High Bar Squat 3 225 3/fail High Bar Squat 3 230 2/fail High Bar Squat 3 235 1/fail High Bar Squat 2 110 1/2 reps of Week 1
Calves on Calf Machine 6 75 3/fail Calves on Calf Machine 6 80 3/fail Calves on Calf Machine 6 80 2/fail Calves on Calf Machine 6 85 1/fail Calves on Calf Machine 2 40 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5:
Cable Curl 3 130 3/fail Cable Curl 3 135 3/fail Cable Curl 3 140 2/fail Cable Curl 3 145 1/fail Cable Curl 2 65 1/2 reps of Week 1
Cable Rope Pushdown 3 60 3/fail Cable Rope Pushdown 3 65 3/fail Cable Rope Pushdown 3 65 2/fail Cable Rope Pushdown 3 65 1/fail Cable Rope Pushdown 2 30 1/2 reps of Week 1
Seated Dumbbell Shoulder Press 3 45 3/fail Seated Dumbbell Shoulder Press 3 45 3/fail Seated Dumbbell Shoulder Press 3 50 2/fail Seated Dumbbell Shoulder Press 3 50 1/fail Seated Dumbbell Shoulder Press 2 25 1/2 reps of Week 1
Dumbbell Shrug 3 85 3/fail Dumbbell Shrug 3 90 3/fail Dumbbell Shrug 3 90 2/fail Dumbbell Shrug 3 95 1/fail Dumbbell Shrug 2 45 1/2 reps of Week 1
Overhand Pullup 3 0 3/fail Overhand Pullup 3 0 3/fail Overhand Pullup 3 0 2/fail Overhand Pullup 3 0 1/fail Overhand Pullup 2 0 1/2 reps of Week 1
Incline Dumbbell Press 3 55 3/fail Incline Dumbbell Press 3 60 3/fail Incline Dumbbell Press 3 60 2/fail Incline Dumbbell Press 3 60 1/fail Incline Dumbbell Press 2 30 1/2 reps of Week 1
Machine Crunch 3 95 3/fail Machine Crunch 3 100 3/fail Machine Crunch 3 100 2/fail Machine Crunch 3 105 1/fail Machine Crunch 2 50 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1