All Pro's Simple Beginner

Routine Spreadsheet

Original From:

http://www.workout-calculator.com/2011/04/a-simple-beginners-routine-by-all-pro/

Extended by: tr3pid

 FAQ
Q1: So how many sets am I doing exactly?
A: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up
sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the
remaining four exercises do not require warm-ups, however you can do them if you feel the
need to. Here is a blue-print for all the sets you should be doing, in that order:

Squats: warm-up, warm-up, work-set, work-set

Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

Q2: How do I know what weight I should get started with for each exercise in the
routine?
A: This is explained in detail here: http://forum.bodybuilding.com/showth...#post928710923

Q3: Will I gain muscle mass on this routine?

A: despite what you may think, gaining muscle mass is not just about lifting weights; the
training is just a catalyst, which will create the conditions necessary for new musclee to be
built. However, to actually build that muscle, you need to eat at a calorie surplus (consume
more calories than you burn). There is no way around this, and you will not be able to avoid
having to do some simple calculations if you want results. To understand this, visit this
thread: http://forum.bodybuilding.com/showth...hp?t=121703981 and make sure to read and
understand the entire first post by Emma. If you have any questions regarding diet, ask them
in that thread. This is possibly the single most important thread you can read over here - if
you will only read on thread, let it be that one.

Q4: I have never lifted before and I am completely out of shape. Is this routine
appropriate for me?
A: All Pro designed this routine with EXACTLY you in mind. It's perfect for you.

Q5: I have tested my 10 rep maxes for each exercise. I have already completed two full
weeks of the first cycle, and the weights seem too low for me, I feel like I could lift
much more! Should I increase the weight?
A: first things first - avoid increasing weight mid-cycle and only do it with the beginning of the
next cycle if necessary. Second, the routine is designed so that the first 2-3 weeks will feel
relatively easy - this is true for everyone, and you are not superman for feeling the same
thing. Finish the first cycle completely (full 5 weeks) without adding any weight to any
exercise, even if it does feel too simple. If at the end of the 5th week of the first cycle you still
feel that some of the weights are way too low, you may attempt to increase the weight by
slightly more than 10% for the next cycle - however, this only makes sense if it was REALLY
too easy for you. if it was just a "little" easy, you're better off sticking with the program. All of
these dilemmas can be avoided if you simply test your 10 rep maxes for each exercise
properly, so make sure to take your time doing that properly.

Q6: there is no triceps exercise in this routine, what gives?

A: your triceps are being hit quite hard during both Bench Presses and the Overhead
Presses - as a beginner, you do not need more than that. Do not add any extra triceps work
or you are almost guaranteed to fail on either the BP's or the OHP's, or both.

Q7: I like doing pull-ups, push-ups, and standing on my head. Can I add in those
exercises into the routine?
A: do not add any extra exercises until you have completed a minimum of 3 cycles. Once
you're going into the fourth, and you feel like you need to do some extra work on certain
muscles, you can add an isolated assistance exercise for them - do only one set and at the
very end of your routine (after calf raises). The assistance exercise follows the same rep
scheme as all the other exercises. And do not ever add more than one assistance exercise
per cycle - if you do so, and some of your other lifts stall, you won't know which of your new
additions might have caused that stall. Stick to only adding one extra assistance exercise
per cycle, up to a maximum of two (though I believe that is already pushing it). Only do this if
you know and have solid reason to believe that you really do require that extra assistance
work - if uncertain, ask in this thread, someone will surely help you out.
per cycle - if you do so, and some of your other lifts stall, you won't know which of your new
additions might have caused that stall. Stick to only adding one extra assistance exercise
per cycle, up to a maximum of two (though I believe that is already pushing it). Only do this if
you know and have solid reason to believe that you really do require that extra assistance
work - if uncertain, ask in this thread, someone will surely help you out.

Q8: Why are there no regular Deadlifts in this routine, only stiff-legged deadlifts? I feel
like a boss doing deadlifts
A: there are two reasons for that:

1) Neither squats nor regular deadlifts address the posterior chain (hamstrings, glutes, spinal
erectors complex) properly. By doing squats + stiff-legged deadlifts, this problem is solved,
and a balance is introduced.

2) Squats and regular deadlifts are two exercises that are very taxing to the central nervous
system. As a beginner if you did both of those exercises on the same routine, you are more
likely to burn out sooner than later. Stif-legged deadlifts solve this issue.

Q9: what type of extra cardio should I do?

A: it is best that you do not overdo your cardio on this routine, since it can get you fatigued
enough to hamper your performance in the gym. Two 30 minute jogging sessions (moderate
heart rate or HIIT) per week should be enough. I would make sure that none of your cardio
takes place on the day right before any of your heavy days. Do any cardio you want to do on
rest days. Remember though that cardio is primarily good for your cardiovascular system's
health - for fat loss, your diet will be far more important than any cardio that you do.

Q10: What type of ab workouts should I do?

A: seems like everyone responds to different ab exercises, so you will just have to try for
yourself and see which one works best for you. you can do cardio either on your off days, or
on your work-out days right after the work-out, assuming you still have enough energy for
them. if you go for crunches or similar, make sure to do them with extra weight - aim for 15
reps on the first week of the cycle, and add 2 extra reps per week for a total of 25 reps on
week 5 of the cycle. Ab workout is not necessary for everybody though - your midsection is
getting tons of workout in this routine since it acts as a stabilizer in basically every single
exercise. So up to you to decide, though it's probably a good idea not to introduce cardio
until after you've completed the entire first cycle. Start with one set, and if it does not hinder
your performance in the other exercises - add a second set at the start of the next cycle.

Q11: Are there any videos that show how each exercise should be performed?
A: there are tons of them online. A good place to get started is this playlist:
http://www.youtube.com/playlist?list=PL8FAF74A332E11464

Q12: Can I substitute any of the exercises in this routine for other exercises?
A: as a general rule, no, you can't (barring certain situations where an injury may prevent
you from doing a specific movement). One exception being the curls, which can be
substituted for standing upright rows
(http://www.exrx.net/WeightExercises/...prightRow.html). This is more of a compound
exercise and it actually fits the rest of the routine more nicely. Curls were added by all pro
mostly because "everyone would want to do them anyway", so if your ego will survive it, go
for the upright rows instead of the curls - it's a far better overall body exercise. Up to you
though.

Q13: Can I use dumbbells instead of a barbell to perform the exercises in this routine?
A: Yes, you can. However, keep in mind that the program was designed with a barbell in
mind; some of these exercises are more difficult to perform correctly with dumbbells, not to
mention that as the weights you lift increase, your grip on the dumbbells will become a
limiting factor (not so with a barbell). Do everything you can to get your hands on a bar, and
only use dumbbells as a last resort.

Q14: damn, I missed my medium training day due to [insert any reason here]. What
should I do?
A: if for some reason you are not capable of performing three exercises on a given week,
you can perform only two, however both will then have to be heavy days. Allow a minimum
of 2 rest days both before and after your second heavy day on such a week. However, doing
this too often will hinder recovery - the routine was very carefully designed for 3 weekly
workouts, and changing that should only be done in extreme cases.

Q15: So I managed to complete all reps for both work-sets for all exercises on my
"test day" (heavy day of week 5). How much should I increase my weights for those
exercises?
A: You should add 10% to each exercise that you passed, and don't forget to include the
weight of the bar. For example, if you use an Olympic 45 lbs. bar, and you load that with 55
lbs. for squats, you would increase the weight up to (55 + 45)*1,1 for the next cycle, which
would make it 110 lbs (again, this includes the barbell).
exercises?
A: You should add 10% to each exercise that you passed, and don't forget to include the
weight of the bar. For example, if you use an Olympic 45 lbs. bar, and you load that with 55
lbs. for squats, you would increase the weight up to (55 + 45)*1,1 for the next cycle, which
would make it 110 lbs (again, this includes the barbell).

Q16: So I have managed to complete all reps for all exercises on all workouts, except
for the overhead press... I only managed to get 11 reps on the second work-set of
week 5 heavy day for those... can I bump the weight up anyway for the next cycle? I
mean come on, I only missed one rep... pretty please?
A: You can already see by the sarcastic way the question above was phrased that the
answer is going to be "no" you can only increase the weight for the next cycle by 10% if you
manage to complete 12 reps for each work-set on heavy day of week 5. Not a single rep
more, and not a single rep less. If you failed even a single rep, you will need to repeat the
weight for that failed exercise for the duration of the entire next cycle (5 week period). This is
a safe-guard designed to make sure you do not keep infinitely stalling on the same exercise
and to give the involved muscles enough time to rest and recover for some more banging.

Q17: How do I know if I am a "Beginner" or not?

A: A beginner is, generally speaking, anyone who cannot squat twice his body weight, and
bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs for
example, you should be able to squat once for close to 400 lbs. and bench press once for
close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It
has nothing to do with how long you have been lifting weights - there are many people who
have been going to the gym for a few years and who are still considered beginners. As long
as your lifts are noticeably below the threshold described above, you are still a beginner and
you'll benefit greatly from this routine.
 Cycle1

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
Bent Row Weight Reps Bent Row
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
Overhead Press Weight Reps Overhead Press
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
SLDL Weight Reps SLDL
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
Upright Row Weight Reps Upright Row
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2
Calf Raises Weight Reps Calf Raises
25 8
50 8
Work Set 1 100 8 Work Set 1
Work Set 2 100 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2
Bent Row Weight Reps Bent Row
25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2
Overhead Press Weight Reps Overhead Press
25 9
50 9

Page 1
 Cycle1

Work Set 1 100 9 Work Set 1

Work Set 2 100 9 Work Set 2
SLDL Weight Reps SLDL
25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2
Upright Row Weight Reps Upright Row
25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2
Calf Raises Weight Reps Calf Raises
25 9
50 9
Work Set 1 100 9 Work Set 1
Work Set 2 100 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
Bent Row Weight Reps Bent Row
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
Overhead Press Weight Reps Overhead Press
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
SLDL Weight Reps SLDL
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
Upright Row Weight Reps Upright Row
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2
Calf Raises Weight Reps Calf Raises
25 10
50 10
Work Set 1 100 10 Work Set 1
Work Set 2 100 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4 Page 2
 Cycle1

4
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
Bent Row Weight Reps Bent Row
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
Overhead Press Weight Reps Overhead Press
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
SLDL Weight Reps SLDL
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
Upright Row Weight Reps Upright Row
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2
Calf Raises Weight Reps Calf Raises
25 11
50 11
Work Set 1 100 11 Work Set 1
Work Set 2 100 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
Bent Row Weight Reps Bent Row
25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
Overhead Press Weight Reps Overhead Press
25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
SLDL Weight Reps SLDL

Page 3
 Cycle1

25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
Upright Row Weight Reps Upright Row
25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2
Calf Raises Weight Reps Calf Raises
25 12
50 12
Work Set 1 100 12 Work Set 1
Work Set 2 100 12 Work Set 2

Page 4
 Cycle1

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps Bench Press Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps Bent Row Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps Overhead Press Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps SLDL Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps Upright Row Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8
Weight Reps Calf Raises Weight Reps
20 8 20 8
45 8 40 8
90 8 Work Set 1 80 8
90 8 Work Set 2 80 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps Bench Press Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps Bent Row Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps Overhead Press Weight Reps
20 9 20 9
45 9 40 9

Page 5
 Cycle1

90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps SLDL Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps Upright Row Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9
Weight Reps Calf Raises Weight Reps
20 9 20 9
45 9 40 9
90 9 Work Set 1 80 9
90 9 Work Set 2 80 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps Bench Press Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps Bent Row Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps Overhead Press Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps SLDL Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps Upright Row Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10
Weight Reps Calf Raises Weight Reps
20 10 20 10
45 10 40 10
90 10 Work Set 1 80 10
90 10 Work Set 2 80 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps

Page 6
 Cycle1

20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps Bench Press Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps Bent Row Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps Overhead Press Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps SLDL Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps Upright Row Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11
Weight Reps Calf Raises Weight Reps
20 11 20 11
45 11 40 11
90 11 Work Set 1 80 11
90 11 Work Set 2 80 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps Bench Press Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps Bent Row Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps Overhead Press Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps SLDL Weight Reps

Page 7
 Cycle1

20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps Upright Row Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12
Weight Reps Calf Raises Weight Reps
20 12 20 12
45 12 40 12
90 12 Work Set 1 80 12
90 12 Work Set 2 80 12

Page 8
 Cycle2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Bent Row Weight Reps Bent Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Overhead Press Weight Reps Overhead Press
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
SLDL Weight Reps SLDL
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Upright Row Weight Reps Upright Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Calf Raises Weight Reps Calf Raises
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Bent Row Weight Reps Bent Row
0 9
0 9
Work Set 1 0 9 Work Set 1

Page 1
 Cycle2
Work Set 2 0 9 Work Set 2
Overhead Press Weight Reps Overhead Press
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
SLDL Weight Reps SLDL
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Upright Row Weight Reps Upright Row
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Calf Raises Weight Reps Calf Raises
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Bent Row Weight Reps Bent Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Overhead Press Weight Reps Overhead Press
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
SLDL Weight Reps SLDL
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Upright Row Weight Reps Upright Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Calf Raises Weight Reps Calf Raises

Page 2
 Cycle2
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Bent Row Weight Reps Bent Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Overhead Press Weight Reps Overhead Press
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
SLDL Weight Reps SLDL
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Upright Row Weight Reps Upright Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Calf Raises Weight Reps Calf Raises
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Bent Row Weight Reps Bent Row

Page 3
 Cycle2
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Overhead Press Weight Reps Overhead Press
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
SLDL Weight Reps SLDL
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Upright Row Weight Reps Upright Row
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Calf Raises Weight Reps Calf Raises
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2

Page 4
 Cycle2

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bench Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bent Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Overhead Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps SLDL Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Upright Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Calf Raises Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bench Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bent Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9

Page 5
 Cycle2
0 9 Work Set 2 0 9
Weight Reps Overhead Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps SLDL Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Upright Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Calf Raises Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bench Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bent Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Overhead Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps SLDL Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Upright Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Calf Raises Weight Reps

Page 6
 Cycle2
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bench Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bent Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Overhead Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps SLDL Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Upright Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Calf Raises Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bench Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bent Row Weight Reps

Page 7
 Cycle2
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Overhead Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps SLDL Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Upright Row Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Calf Raises Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12

Page 8
 Cycle3

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Bent Row Weight Reps Bent Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Overhead Press Weight Reps Overhead Press
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
SLDL Weight Reps SLDL
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Upright Row Weight Reps Upright Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Calf Raises Weight Reps Calf Raises
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Bent Row Weight Reps Bent Row
0 9
0 9
Work Set 1 0 9 Work Set 1

Page 1
 Cycle3
Work Set 2 0 9 Work Set 2
Overhead Press Weight Reps Overhead Press
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
SLDL Weight Reps SLDL
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Upright Row Weight Reps Upright Row
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Calf Raises Weight Reps Calf Raises
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Bent Row Weight Reps Bent Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Overhead Press Weight Reps Overhead Press
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
SLDL Weight Reps SLDL
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Upright Row Weight Reps Upright Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Calf Raises Weight Reps Calf Raises

Page 2
 Cycle3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Bent Row Weight Reps Bent Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Overhead Press Weight Reps Overhead Press
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
SLDL Weight Reps SLDL
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Upright Row Weight Reps Upright Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Calf Raises Weight Reps Calf Raises
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Bent Row Weight Reps Bent Row

Page 3
 Cycle3
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Overhead Press Weight Reps Overhead Press
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
SLDL Weight Reps SLDL
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Upright Row Weight Reps Upright Row
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Calf Raises Weight Reps Calf Raises
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2

Page 4
 Cycle3

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bench Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bent Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Overhead Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps SLDL Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Upright Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Calf Raises Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bench Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bent Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9

Page 5
 Cycle3
0 9 Work Set 2 0 9
Weight Reps Overhead Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps SLDL Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Upright Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Calf Raises Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bench Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bent Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Overhead Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps SLDL Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Upright Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Calf Raises Weight Reps

Page 6
 Cycle3
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bench Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bent Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Overhead Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps SLDL Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Upright Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Calf Raises Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bench Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bent Row Weight Reps

Page 7
 Cycle3
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Overhead Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps SLDL Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Upright Row Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Calf Raises Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12

Page 8
 Cycle4

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Bent Row Weight Reps Bent Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Overhead Press Weight Reps Overhead Press
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
SLDL Weight Reps SLDL
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Upright Row Weight Reps Upright Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Calf Raises Weight Reps Calf Raises
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Bent Row Weight Reps Bent Row
0 9
0 9
Work Set 1 0 9 Work Set 1

Page 1
 Cycle4
Work Set 2 0 9 Work Set 2
Overhead Press Weight Reps Overhead Press
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
SLDL Weight Reps SLDL
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Upright Row Weight Reps Upright Row
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Calf Raises Weight Reps Calf Raises
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Bent Row Weight Reps Bent Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Overhead Press Weight Reps Overhead Press
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
SLDL Weight Reps SLDL
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Upright Row Weight Reps Upright Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Calf Raises Weight Reps Calf Raises

Page 2
 Cycle4
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Bent Row Weight Reps Bent Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Overhead Press Weight Reps Overhead Press
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
SLDL Weight Reps SLDL
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Upright Row Weight Reps Upright Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Calf Raises Weight Reps Calf Raises
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Bent Row Weight Reps Bent Row

Page 3
 Cycle4
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Overhead Press Weight Reps Overhead Press
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
SLDL Weight Reps SLDL
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Upright Row Weight Reps Upright Row
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Calf Raises Weight Reps Calf Raises
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2

Page 4
 Cycle4

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bench Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bent Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Overhead Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps SLDL Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Upright Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Calf Raises Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bench Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bent Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9

Page 5
 Cycle4
0 9 Work Set 2 0 9
Weight Reps Overhead Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps SLDL Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Upright Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Calf Raises Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bench Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bent Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Overhead Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps SLDL Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Upright Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Calf Raises Weight Reps

Page 6
 Cycle4
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bench Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bent Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Overhead Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps SLDL Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Upright Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Calf Raises Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bench Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bent Row Weight Reps

Page 7
 Cycle4
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Overhead Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps SLDL Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Upright Row Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Calf Raises Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12

Page 8
 Cycle5

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Bent Row Weight Reps Bent Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Overhead Press Weight Reps Overhead Press
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
SLDL Weight Reps SLDL
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Upright Row Weight Reps Upright Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Calf Raises Weight Reps Calf Raises
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Bent Row Weight Reps Bent Row
0 9
0 9
Work Set 1 0 9 Work Set 1

Page 1
 Cycle5
Work Set 2 0 9 Work Set 2
Overhead Press Weight Reps Overhead Press
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
SLDL Weight Reps SLDL
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Upright Row Weight Reps Upright Row
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Calf Raises Weight Reps Calf Raises
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Bent Row Weight Reps Bent Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Overhead Press Weight Reps Overhead Press
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
SLDL Weight Reps SLDL
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Upright Row Weight Reps Upright Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Calf Raises Weight Reps Calf Raises

Page 2
 Cycle5
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Bent Row Weight Reps Bent Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Overhead Press Weight Reps Overhead Press
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
SLDL Weight Reps SLDL
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Upright Row Weight Reps Upright Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Calf Raises Weight Reps Calf Raises
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Bent Row Weight Reps Bent Row

Page 3
 Cycle5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Overhead Press Weight Reps Overhead Press
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
SLDL Weight Reps SLDL
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Upright Row Weight Reps Upright Row
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Calf Raises Weight Reps Calf Raises
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2

Page 4
 Cycle5

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bench Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bent Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Overhead Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps SLDL Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Upright Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Calf Raises Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bench Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bent Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9

Page 5
 Cycle5
0 9 Work Set 2 0 9
Weight Reps Overhead Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps SLDL Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Upright Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Calf Raises Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bench Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bent Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Overhead Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps SLDL Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Upright Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Calf Raises Weight Reps

Page 6
 Cycle5
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bench Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bent Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Overhead Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps SLDL Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Upright Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Calf Raises Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bench Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bent Row Weight Reps

Page 7
 Cycle5
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Overhead Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps SLDL Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Upright Row Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Calf Raises Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12

Page 8
 Cycle6

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

1
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
8 Bench Press Weight Reps Bench Press
REPS 0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Bent Row Weight Reps Bent Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Overhead Press Weight Reps Overhead Press
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
SLDL Weight Reps SLDL
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Upright Row Weight Reps Upright Row
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2
Calf Raises Weight Reps Calf Raises
0 8
0 8
Work Set 1 0 8 Work Set 1
Work Set 2 0 8 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

2
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
9 Bench Press Weight Reps Bench Press
REPS 0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Bent Row Weight Reps Bent Row
0 9
0 9
Work Set 1 0 9 Work Set 1

Page 1
 Cycle6
Work Set 2 0 9 Work Set 2
Overhead Press Weight Reps Overhead Press
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
SLDL Weight Reps SLDL
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Upright Row Weight Reps Upright Row
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2
Calf Raises Weight Reps Calf Raises
0 9
0 9
Work Set 1 0 9 Work Set 1
Work Set 2 0 9 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

3
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
10 Bench Press Weight Reps Bench Press
REPS 0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Bent Row Weight Reps Bent Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Overhead Press Weight Reps Overhead Press
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
SLDL Weight Reps SLDL
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Upright Row Weight Reps Upright Row
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2
Calf Raises Weight Reps Calf Raises

Page 2
 Cycle6
0 10
0 10
Work Set 1 0 10 Work Set 1
Work Set 2 0 10 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

4
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
11 Bench Press Weight Reps Bench Press
REPS 0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Bent Row Weight Reps Bent Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Overhead Press Weight Reps Overhead Press
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
SLDL Weight Reps SLDL
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Upright Row Weight Reps Upright Row
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2
Calf Raises Weight Reps Calf Raises
0 11
0 11
Work Set 1 0 11 Work Set 1
Work Set 2 0 11 Work Set 2

Workout 1 – Heavy / 100% Workout 2 – Medium / 90%

Squat Weight Reps Squat

5
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
12 Bench Press Weight Reps Bench Press
REPS 0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Bent Row Weight Reps Bent Row

Page 3
 Cycle6
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Overhead Press Weight Reps Overhead Press
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
SLDL Weight Reps SLDL
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Upright Row Weight Reps Upright Row
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2
Calf Raises Weight Reps Calf Raises
0 12
0 12
Work Set 1 0 12 Work Set 1
Work Set 2 0 12 Work Set 2

Page 4
 Cycle6

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bench Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Bent Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Overhead Press Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps SLDL Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Upright Row Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8
Weight Reps Calf Raises Weight Reps
0 8 0 8
0 8 0 8
0 8 Work Set 1 0 8
0 8 Work Set 2 0 8

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bench Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Bent Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9

Page 5
 Cycle6
0 9 Work Set 2 0 9
Weight Reps Overhead Press Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps SLDL Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Upright Row Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9
Weight Reps Calf Raises Weight Reps
0 9 0 9
0 9 0 9
0 9 Work Set 1 0 9
0 9 Work Set 2 0 9

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bench Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Bent Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Overhead Press Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps SLDL Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Upright Row Weight Reps
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10
Weight Reps Calf Raises Weight Reps

Page 6
 Cycle6
0 10 0 10
0 10 0 10
0 10 Work Set 1 0 10
0 10 Work Set 2 0 10

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bench Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Bent Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Overhead Press Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps SLDL Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Upright Row Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11
Weight Reps Calf Raises Weight Reps
0 11 0 11
0 11 0 11
0 11 Work Set 1 0 11
0 11 Work Set 2 0 11

Workout 2 – Medium / 90% Workout 3 – Light / 80%

Weight Reps Squat Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bench Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Bent Row Weight Reps

Page 7
 Cycle6
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Overhead Press Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps SLDL Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Upright Row Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12
Weight Reps Calf Raises Weight Reps
0 12 0 12
0 12 0 12
0 12 Work Set 1 0 12
0 12 Work Set 2 0 12

Page 8
 One Rep Max Progress (Brzycki Formula

Squat 1RM
160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks

Bench 1RM
160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks

Bent Row 1RM

160
140
120
100
Weight

80
60
 Bent Row 1RM
160
140
120
100

Weight
80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks

Overhead Press 1RM

160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks

Stiff Leg Deadlift 1RM

160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks
 Upright Row 1RM
160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks

Calf Raises 1RM

160
140
120
100
Weight

80
60
40
20
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 3
Weeks
cki Formula)

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
 Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0
 One Rep Maximum
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
22 23 24 25 26 27 28 29 30
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0