CLICK HERE

Unit Of Measurement:

WORKOUT A1 - SQUAT
Exercise
Squat (Barbell)
Overhead Press (Barbell)
Pull Ups
Good Mornings
Calf Raises

WORKOUT B1 - BENCH PRES

Exercise
Bench Press (Barbell)
Deadlift (Barbell)
Barbell Row
Chest Flyes
Tricep Extensions

WORKOUT A2 - OVERHEAD PR
Exercise
Overhead Press (Barbell)
Squat (Barbell)
Pull Ups
Lateral Raises
Rear Delt Flyes

WORKOUT B2 - DEADLIFT
Exercise
Deadlift (Barbell)
Bench Press (Barbell)
Barbell Row
Bicep Curls
Lunges
 Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions

Metric (kg)
Imperial (lbs)
 3x5
4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)

Shoulder Press (Dumbbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
 READ THIS FIRST

CLICK HERE

easurement: Metric (kg)

WORKOUT A1 - SQUAT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT B1 - BENCH PRESS

Instructions Rep Scheme Increment Base program from Cody LeFever
Click Here 3x5 2.50 kg Swole at Every Height
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT A2 - OVERHEAD PRESS

Instructions Rep Scheme Increment
Click Here 3x5 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT B2 - DEADLIFT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg
net/WeightExercises/LatissimusDorsi/CBFrontPulldown
net/WeightExercises/LatissimusDorsi/AsPullupKneeling
t/WeightExercises/LatissimusDorsi/AsUnderhandChinup

x.net/WeightExercises/BackGeneral/BBBentOverRow
x.net/WeightExercises/BackGeneral/DBBentOverRow
rx.net/WeightExercises/BackGeneral/LVSeatedRow
rx.net/WeightExercises/BackGeneral/CBSeatedRow

rx.net/WeightExercises/PectoralSternal/CBChestDip
rx.net/WeightExercises/PectoralSternal/CBLyingFly
net/WeightExercises/Triceps/BBCloseGripBenchPress
ps://exrx.net/WeightExercises/Biceps/BBCurl
/exrx.net/WeightExercises/Triceps/CBPushdown
x.net/WeightExercises/DeltoidLateral/DBLateralRaise
WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
eightExercises/DeltoidPosterior/CBStandingRearDeltRowRope
xrx.net/WeightExercises/TrapeziusUpper/BBShrug
et/WeightExercises/RectusAbdominis/LVSeatedCrunch
x.net/WeightExercises/RectusAbdominis/WtCrunch
t/WeightExercises/Gastrocnemius/SMStandingCalfRaise
x.net/WeightExercises/Quadriceps/LVSeatedLegPress
w.bodybuilding.com/exercises/dumbbell-goblet-squat
/exrx.net/WeightExercises/Quadriceps/DBLunge
et/WeightExercises/Quadriceps/DBSingleLegSplitSquat
exrx.net/WeightExercises/Quadriceps/DBStepUp
x.net/WeightExercises/Quadriceps/LVLegExtensionH
x.net/WeightExercises/Hamstrings/BBGoodMorning
rx.net/WeightExercises/Hamstrings/LVLyingLegCurl
net/WeightExercises/Hamstrings/Wt45Hyperextension
 x.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
x.net/WeightExercises/DeltoidAnterior/DBShoulderPress

x.net/WeightExercises/PectoralSternal/BBBenchPress
.net/WeightExercises/PectoralSternal/DBBenchPress

x.net/WeightExercises/GluteusMaximus/BBDeadlift
ww.bodybuilding.com/exercises/romanian-deadlift
 CLICK HERE

program from Cody LeFever

Swole at Every Height
 READ THIS FIRST

CLICK HERE

WEEK 1
WEEK 1 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 10

3 x 10 2 10
1.25 3 10
Pull Ups 1 10
3 x 10 2 10
2.5 3 10
Good Mornings 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Calf Raises 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Deadlift (Barbell) 1 10
3 x 10 2 10
2.5 3 10
Barbell Row 1 10
3 x 10 2 10
 2.5 3 10
Chest Flyes 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Tricep Extensions 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Squat (Barbell) 1 10
3 x 10 2 10
2.5 3 10
Pull Ups 1 10
3 x 10 2 10
2.5 3 10
Lateral Raises 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Rear Delt Flyes 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 5
3x5 2 5
5 3 5+

Bench Press (Barbell) 1 10

3 x 10 2 10
1.25 3 10
Barbell Row 1 10
3 x 10 2 10
 2.5 3 10
Bicep Curls 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Lunges 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions
 Metric (kg)
Imperial (lbs)

3x5
4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)

Shoulder Press (Dumbbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
READ THIS FIRST

CLICK HERE

WEEK 2
WEEK 2 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 3
WEEK 3 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 4
WEEK 4 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 5
WEEK 5 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 6
WEEK 6 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 7
WEEK 7 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 8
WEEK 8 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 9
WEEK 9 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 10
WEEK 10 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 11
WEEK 11 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 12
WEEK 12 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 13
WEEK 13 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 14
WEEK 14 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 15
WEEK 15 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 16
WEEK 16 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 17
WEEK 17 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 18
WEEK 18 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 19
WEEK 19 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 20
WEEK 20 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 21
WEEK 21 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 22
WEEK 22 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 23
WEEK 23 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 24
WEEK 24 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 25
WEEK 25 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 26
WEEK 26 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 27
WEEK 27 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 28
WEEK 28 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 29
WEEK 29 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 30
WEEK 30 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 31
WEEK 31 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 32
WEEK 32 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 33
WEEK 33 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 34
WEEK 34 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 35
WEEK 35 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 36
WEEK 36 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 37
WEEK 37 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 38
WEEK 38 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 39
WEEK 39 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 40
WEEK 40 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 41
WEEK 41 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 42
WEEK 42 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 43
WEEK 43 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 44
WEEK 44 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 45
WEEK 45 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 46
WEEK 46 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 47
WEEK 47 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 48
WEEK 48 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 49
WEEK 49 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 50
WEEK 50 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 51
WEEK 51 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 52
WEEK 52 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Good Mornings 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Calf Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Chest Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Pull Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Rear Delt Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Barbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
Bicep Curls 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Lunges 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Version Number Release Date
1.00 1/29/2018
1.10 to 1.14 ????
1.20 3/29/2018
1.21 4/11/2018
Notes
Released first version of this spreadsheet.
Adjustments, fine-tuning, and added a whole bunch of other crap.
Added 4 x 4 rep scheme after 3 x 5 and before 5 x 3.
Fixed bug that changes the rep scheme to 5 x 3 even without failing the 4 x 4 workout.