squat 170

bench 132 ‫اكتب هنا‬

deadlift 225 ‫متوسط وزن الجسم األسبوعي‬
‫متوسط خطواتك األسبوعية‬
‫متوسط سعراتك األسبوعية‬
week 1

exercise sets reps weight

1 4
2 8 105
squat

bench press 1 1
2 7 90
leg press 3 10
unilateral lat pulldown 3 8 to 12

exercise sets reps weight

1 6
2 6 0
stiff leg deadlift

1 3
bench press
2 8 85
chest supported rpw 3 8 to 12
db alterntive bicep curls 3 8 to 12
db skull crusher 3 8 to 12

off

exercise sets reps weight

1 2
2 5 125
squat

1 4
larsen press
 larsen press 2 7 0

netural db press 3 8
hammer curls 3 8 to 12
triceps rope push down 3 10 to 15

off

exercise sets reps weight

1 5
bench press 3 5 97.5

1 2
2 7 155
deadlift

lat pull down 3 8 to 12

lateral raises 3 12 to 15
face pull 3 12 to 15

off
 ‫اكتب هنا‬

week 2

rpe tempo rest exercise sets

6 1
63% 3
squat

7 bench press 1
68% 3
7 leg press 3
7 unilateral lat pulldown 4

rpe tempo rest exercise sets

6 1
-10% 3
stiff leg deadlift

6 1
bench press
64% 3
7 chest supported rpw 4
7 db alterntive bicep curls 4
7 db skull crusher 3

off

rpe tempo rest exercise sets

6 1
73% 3
squat

6 1
larsen press
-20% larsen press 3

7 netural db press 3
7 hammer curls 4
7 triceps rope push down 3

off

rpe tempo rest exercise sets

6 1
74% bench press 3

6 1
68% 3
deadlift

7 lat pull down 4

10 lateral raises 3
10 face pull 3

off
‫متوسط وزن الجسم األسبوعي‬
‫متوسط خطواتك األسبوعية‬
‫متوسط سعراتك األسبوعية‬

reps weight rpe tempo rest

4 7
8 115 67%

1 7
7 90 70%
10 8
8 to 12 8

reps weight rpe tempo rest

6 6
6 0 -10%

3 7
8 85 66%
8 to 12 8
8 to 12 8
8 to 12 8

off

reps weight rpe tempo rest

2 7
5 130 75%

4 6
 7 0 -20%

8 8
8 to 12 8
10 to 15 8

off

reps weight rpe tempo rest

5 7
5 100 76%

2 6
7 160 70%

8 to 12 7
12 to 15 10
12 to 15 10
 ‫اكتب هنا‬
‫متوسط وزن الجسم األسبوعي‬
‫متوسط خطواتك األسبوعية‬
‫متوسط سعراتك األسبوعية‬
week 3

exercise sets reps weight rpe tempo

1 3 7
3 8 115 69%
squat

bench press 1 1 7
3 7 95 72%
leg press 3 10 8
unilateral lat pulldown 4 8 to 12 8

exercise sets reps weight rpe tempo

1 6 6
3 6 0 -10%
stiff leg deadlift

1 3 7
bench press
3 8 90 68%
chest supported rpw 4 8 to 12 8
db alterntive bicep curls 4 8 to 12 8
db skull crusher 3 8 to 12 8

off

exercise sets reps weight rpe tempo

1 2 7
3 5 130 77%
squat

1 4 6
larsen press
 larsen press 3 7 0 -20%

netural db press 3 8 8
hammer curls 4 8 to 12 8
triceps rope push down 3 10 to 15 8

off

exercise sets reps weight rpe tempo

1 5 7
bench press 3 5 102.5 78%

1 2 6
3 7 160 72%
deadlift

lat pull down 4 8 to 12 7

lateral raises 3 12 to 15 10
face pull 3 12 to 15 10

off
 ‫اكتب هنا‬
‫متوسط وزن الجسم األسبوعي‬
‫متوسط خطواتك األسبوعية‬
‫متوسط سعراتك األسبوعية‬
week 4

rest exercise sets reps weight rpe

1 4 7
2 8 120 72%
squat

bench press 1 1 8
3 7 100 74%
leg press 3 10 8
unilateral lat pulldown 4 8 to 12 8

rest exercise sets reps weight rpe

1 6 6
3 6 0 -10%
stiff leg deadlift

1 3 7
bench press
3 8 95 72%
chest supported rpw 4 8 to 12 8
db alterntive bicep curls 4 8 to 12 8
db skull crusher 3 8 to 12 8

off

rest exercise sets reps weight rpe

1 2 7
3 5 135 80%
squat

1 4 6
larsen press
 larsen press 3 7 0 -20%

netural db press 3 8 8
hammer curls 4 8 to 12 8
triceps rope push down 3 10 to 15 8

off

rest exercise sets reps weight rpe

1 5 7
bench press 3 5 105 80%

1 2 6
3 7 165 74%
deadlift

lat pull down 4 8 to 12 7

lateral raises 3 12 to 15 10
face pull 3 12 to 15 10

off
tempo rest

tempo rest

tempo rest
tempo rest
100

67

3 12 to 15
3 8 to 10
 67%

30 10
35 8