Week 1 Week 2

Exercises Unit Sets Rep Range Weight Result Exercises Unit Sets
Day 1
DB Incline Bench kg 3 8 12 18 DB Incline Bench kg 3
DB Lying Row kg 3 8 15 18 DB Lying Row kg 3
Lever Chest Press lb 3 8 12 Lever Chest Press lb 3
Cable Pulldown lb 3 8 12 95 Cable Pulldown lb 3
DB Upright Row kg 3 8 12 DB Upright Row kg 3
Rear Lateral Raise kg 2 8 17 6 Rear Lateral Raise kg 2
Cable Crunch lb 3 8 15 70 Cable Crunch lb 3

Barbell Squat kg 2 6 10 62.5 Barbell Squat kg 2

Leg Curl lb 2 8 15 80 Leg Curl lb 2
Calf Press lb 2 8 15 215 Calf Press lb 2
Cable Curl lb 2 8 12 Cable Curl lb 2
Cable Pushdown lb 2 8 15 40 Cable Pushdown lb 2
DB Hammer Curl kg 2 8 17 8 DB Hammer Curl kg 2

Close Grip Pulldown lb 3 8 12 100 Close Grip Pulldown lb 3

DB Bench Press kg 3 8 12 22 DB Bench Press kg 3
DB Lying Row kg 3 8 12 22 DB Lying Row kg 3
Pec Deck Fly lb 3 8 15 80 Pec Deck Fly lb 3
Rear Delt Row kg 3 8 12 Rear Delt Row kg 3
DB Lateral Raise kg 3 8 20 6 DB Lateral Raise kg 3
Cable Crunch lb 3 8 15 70 Cable Crunch lb 3

Stiff-legged Deadlift kg 2 6 10 50 Stiff-legged Deadlift kg 2

Leg Press kg 2 8 12 120 Leg Press kg 2
Calf Press lb 2 8 15 215 Calf Press lb 2
Lever Triceps Dip kg 2 8 12 Lever Triceps Dip kg 2
DB Curl kg 2 8 15 10 DB Curl kg 2
Triceps Extension kg 2 8 17 16 Triceps Extension kg 2
Week 2 Week 3
Rep Range Weight Result Exercises Unit Sets Rep Range Weight Result

8 12 DB Incline Bench kg 3 8 12
8 15 DB Lying Row kg 3 8 15
8 12 Lever Chest Press lb 3 8 12
8 12 Cable Pulldown lb 3 8 12
8 12 DB Upright Row kg 3 8 12
8 17 Rear Lateral Raise kg 2 8 17
8 15 Cable Crunch lb 3 8 15

6 10 Barbell Squat kg 2 6 10
8 15 Leg Curl lb 2 8 15
8 15 Calf Press lb 2 8 15
8 12 Cable Curl lb 2 8 12
8 15 Cable Pushdown lb 2 8 15
8 17 DB Hammer Curl kg 2 8 17

8 12 Close Grip Pulldown lb 3 8 12

8 12 DB Bench Press kg 3 8 12
8 12 DB Lying Row kg 3 8 12
8 15 Pec Deck Fly lb 3 8 15
8 12 Rear Delt Row kg 3 8 12
8 20 DB Lateral Raise kg 3 8 20
8 15 Cable Crunch lb 3 8 15

6 10 Stiff-legged Deadlift kg 2 6 10
8 12 Leg Press kg 2 8 12
8 15 Calf Press lb 2 8 15
8 12 Lever Triceps Dip kg 2 8 12
8 15 DB Curl kg 2 8 15
8 17 Triceps Extension kg 2 8 17
 Week 4 Week 5
Exercises Unit Sets Rep Range Weight Result Exercises Unit Sets

DB Incline Bench kg 3 8 12 DB Incline Bench kg 3

DB Lying Row kg 3 8 15 DB Lying Row kg 3
Lever Chest Press lb 3 8 12 Lever Chest Press lb 3
Cable Pulldown lb 3 8 12 Cable Pulldown lb 3
DB Upright Row kg 3 8 12 DB Upright Row kg 3
Rear Lateral Raise kg 2 8 17 Rear Lateral Raise kg 2
Cable Crunch lb 3 8 15 Cable Crunch lb 3

Barbell Squat kg 2 6 10 Barbell Squat kg 2

Leg Curl lb 2 8 15 Leg Curl lb 2
Calf Press lb 2 8 15 Calf Press lb 2
Cable Curl lb 2 8 12 Cable Curl lb 2
Cable Pushdown lb 2 8 15 Cable Pushdown lb 2
DB Hammer Curl kg 2 8 17 DB Hammer Curl kg 2

Close Grip Pulldown lb 3 8 12 Close Grip Pulldown lb 3

DB Bench Press kg 3 8 12 DB Bench Press kg 3
DB Lying Row kg 3 8 12 DB Lying Row kg 3
Pec Deck Fly lb 3 8 15 Pec Deck Fly lb 3
Rear Delt Row kg 3 8 12 Rear Delt Row kg 3
DB Lateral Raise kg 3 8 20 DB Lateral Raise kg 3
Cable Crunch lb 3 8 15 Cable Crunch lb 3

Stiff-legged Deadlift kg 2 6 10 Stiff-legged Deadlift kg 2

Leg Press kg 2 8 12 Leg Press kg 2
Calf Press lb 2 8 15 Calf Press lb 2
Lever Triceps Dip kg 2 8 12 Lever Triceps Dip kg 2
DB Curl kg 2 8 15 DB Curl kg 2
Triceps Extension kg 2 8 17 Triceps Extension kg 2
Week 5 Week 6
Rep Range Weight Result Exercises Unit Sets Rep Range Weight Result

8 12 DB Incline Bench kg 3 8 12
8 15 DB Lying Row kg 3 8 15
8 12 Lever Chest Press lb 3 8 12
8 12 Cable Pulldown lb 3 8 12
8 12 DB Upright Row kg 3 8 12
8 17 Rear Lateral Raise kg 2 8 17
8 15 Cable Crunch lb 3 8 15

6 10 Barbell Squat kg 2 6 10
8 15 Leg Curl lb 2 8 15
8 15 Calf Press lb 2 8 15
8 12 Cable Curl lb 2 8 12
8 15 Cable Pushdown lb 2 8 15
8 17 DB Hammer Curl kg 2 8 17

8 12 Close Grip Pulldown lb 3 8 12

8 12 DB Bench Press kg 3 8 12
8 12 DB Lying Row kg 3 8 12
8 15 Pec Deck Fly lb 3 8 15
8 12 Rear Delt Row kg 3 8 12
8 20 DB Lateral Raise kg 3 8 20
8 15 Cable Crunch lb 3 8 15

6 10 Stiff-legged Deadlift kg 2 6 10
8 12 Leg Press kg 2 8 12
8 15 Calf Press lb 2 8 15
8 12 Lever Triceps Dip kg 2 8 12
8 15 DB Curl kg 2 8 15
8 17 Triceps Extension kg 2 8 17
 Deload
Exercises Unit Sets Reps Weight

DB Incline Bench kg 2 8 18
DB Lying Row kg 2 8 18
Lever Chest Press lb 2 8
Cable Pulldown lb 2 8 95
Cable Crunch lb 2 8 70
Rear Lateral Raise kg 2 8 4

Barbell Squat kg 2 6 62.5

Leg Curl lb 2 8 80
Calf Press lb 2 8 215
Cable Curl lb 2 8
Cable Pushdown lb 2 8 35
DB Hammer Curl kg 2 8 8

Close Grip Pulldown lb 2 6 100

DB Bench Press kg 2 8 22
DB Lying Row kg 2 8 22
Pec Deck Fly lb 2 8 80
Cable Crunch lb 2 8 70
DB Lateral Raise kg 2 8 6

Stiff-legged Deadlift kg 2 6 50
Leg Press kg 2 8 120
Calf Press lb 2 8 215
Lever Triceps Dip kg 2 8
DB Curl kg 2 8 8
Triceps Extension kg 2 8 16
Rounding
Working Sets
Warmup Set 1 0x8
Warmup Set 2 0x4
Warmup Set 3 0x2
Warmup Set 4 0x1
 Exercises Unit Rep Range Weight
Barbell Curl kg 8 15 17.5
Bench Press kg 6 10 55
DB Incline Curl kg 8 15 8
Incline Sit-up kg 8 12 4
Lever Triceps Dip kg 8 12 30
Leg Extension lb 8 15 70
Rear Delt Row lb 8 12 70
Underhand Pulldown lb 8 12 95