week 1

1 day (Monday) % reps sets weight

1 Bench press 50% 5 1 58
60% 4 2 69
70% 3 2 81
75% 3 5 86
2 Squat 50% 5 1 59
60% 5 2 70
70% 5 5 82
4 Bench press 50% 6 1 58
60% 6 2 69
65% 6 4 75
3 Trazioni-Lat Machine 10 3
5 Face Pull+ 10 3
SS Bicipiti-Tricipiti

3 day (Wednesday) % reps sets weight

1 Deadlift 50% 5 1 80
60% 5 2 96
70% 4 2 112
75% 3 4 120
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 80
60% 5 2 96
70% 4 2 112
80% 3 4 128
5 Lunge 10 3
6 Military Press 5 5
7 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 7 1 58
55% 6 1 63
60% 5 1 69
65% 4 1 75
70% 3 2 81
75% 2 2 86
70% 3 2 81
65% 4 1 75
60% 6 1 69
55% 8 1 63
50% 10 1 58
2 Dumbbell fly 10 5
1
 3 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
75% 3 5 88
4 SS alzate F+L+P 7+7+7 3
Rematore/Pulley 10 3
5 SS Bicipiti+Tricipiti 10+10 3

week 2

1 day (Monday) % reps sets weight

1 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
80% 2 5 94
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 2 6 92
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 64
65% 3 1 76
75% 3 4 88
6 Trazioni/Lat Machine 10 3
SS Facepull
7 SS bicipiti-trici 10-15 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 80
60% 4 2 96
70% 4 4 112
2 Bench press 50% 5 1 58
60% 5 2 69
70% 4 5 81
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 80
60% 4 1 96
70% 3 2 112
75% 3 5 120
5 Lunge 10 3
Military press 5 5
ABS 10 3

5 day (Friday) % reps sets weight

1 Squat 50% 4 1 59

2
 60% 4 1 70
70% 3 2 82
75% 3 6 88
2 Bench press 50% 6 1 58
60% 5 1 69
70% 4 2 81
75% 3 2 86
80% 2 2 92
75% 4 1 86
70% 5 1 81
60% 6 1 69
50% 7 1 58
3 Dumbbell fly 10 3
4 SS Triceps+bicipiti 10 5
5 Squat 55% 3 1 64
65% 3 1 76
75% 2 4 88
6 rematore/pulley 10 3

week 3

1 day (Monday) % reps sets weight

1 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
80% 3 5 94
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 3 5 92
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 59
60% 5 1 70
70% 5 5 82
6 Trazioni/Lat 10 3
Face Pull
7 SS Bicipiti-Tricipiti 10 3

3 day (Wednesday) % reps sets weight

1 Deadlift up to knees 50% 4 1 80
60% 4 1 96
70% 4 2 112

3
 75% 4 4 120
2 Bench press 50% 6 1 58
60% 5 1 69
70% 4 2 81
75% 3 2 86
80% 2 2 92
75% 3 2 86
70% 4 1 81
65% 5 1 75
60% 6 1 69
55% 7 1 63
50% 8 1 58
3 Dip 10 5
4 Deadlift from boxes 60% 5 1 96
70% 5 2 112
80% 4 4 128
5 Lunge 10 3
6 Military 5 5
7 Abs 10 3

5 day (Friday) % reps sets weight

1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 2 5 92
2 Squat 50% 5 1 59
60% 5 1 70
70% 5 2 82
75% 4 5 88
3 Bench press 50% 6 1 58
60% 6 2 69
65% 6 4 75
4 Dumbbell fly 10 5

5 Rematore/Pulley 10 3
SS Alzate F-L-P 7+7+7
6 SS bicipiti-Tricipiti 10+10 3