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    Plamen Petkov
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    The document outlines a 12-week workout program split into 4 cycles focusing on different areas: chest, back, arms, and legs. Each cycle follows a push-pull-legs split and tracks daily weightlifting sessions and weekly progress over sets of 3 weeks. The first cycle focuses on chest, the second on back, and data is incomplete for the third and fourth cycles.

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    The document outlines a 12-week workout program split into 4 cycles focusing on different areas: chest, back, arms, and legs. Each cycle follows a push-pull-legs split and tracks daily weightlifting sessions and weekly progress over sets of 3 weeks. The first cycle focuses on chest, the second on back, and data is incomplete for the third and fourth cycles.

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    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
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    Download as ods, pdf, or txt
    7 views2 pages

    Weight

    Uploaded by

    Plamen Petkov
    The document outlines a 12-week workout program split into 4 cycles focusing on different areas: chest, back, arms, and legs. Each cycle follows a push-pull-legs split and tracks daily weightlifting sessions and weekly progress over sets of 3 weeks. The first cycle focuses on chest, the second on back, and data is incomplete for the third and fourth cycles.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
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    of 2

    Sheet1

    Mezzo cycle 1 – Chest Focused(PPL Split)


    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
    Day1-68,5 Day1-68,6 Day1-69,1 Day1-68,8 Day1-68,6 Day1-68,9 Day1-69,3
    Day2-68,5 Day2-68,6 Day2-69 Day2-68,9 Day2-69 Day2-69,4 Day2-69,8
    Day3-68,6 Day3-68,7 Day3-68,5 Day3-68,7 Day3-68,8 Day3-69,5 Day3-69,4
    Day4-68,4 Day4-69 Day4- Day4-68,7 Day4-69 Day4-69,4 Day4-69,3
    Day5-68,6 Day5-69 Day5- Day5-68,9 Day5-68,7 Day5-69,4 Day5-69,2
    Day6-68,8 Day6-68,9 Day6- Day6-68,3 Day6-69,3 Day6-69,2 Day6-69,6
    Day7-68,7 Day7-69,4 Day7- Day7-68,7 Day7-69,3 Day7-69,6 Day7-69,6
    END-68,5 END-68,8 END- END-68,7 END-69 END-69,3 END-69,4
    Mezzo cycle 2 – Back Focused(PPL Split)
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
    Day1-71 Day1-71,8 Day1-71,2 Day1-72,3 Day1-72,3 Day1-72,4 Day1-71,3
    Day2-70,7 Day2-71,8 Day2-71,5 Day2-72,2 Day2-72,6 Day2-73,2 Day2-71,9
    Day3-70,5 Day3-71,7 Day3-71,5 Day3-72,5 Day3-72,3 Day3-72,7 Day3-72,2
    Day4-70,5 Day4- Day4-71,9 Day4-72,9 Day4-72,5 Day4-72,8 Day4-73,1
    Day5-72,7 Day5-72 Day5-72 Day5-72,2 Day5-72,4 Day5-72,5 Day5-73,3
    Day6-72,4 Day6-71,8 Day6-72 Day6-71,9 Day6-73,2 Day6-72,9 Day6-72,9
    Day7- Day7-71,5 Day7-72 Day7-72,1 Day7-72,4 Day7- Day7-72,6
    END-71,3 END-71,7 END-71,7 END-72,3 END-72,5 END-72,7 END-72,4
    Mezzo cycle 3 – Arms Focused(Arnold Split)
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
    Day1- Day1- Day1- Day1- Day1- Day1- Day1-
    Day2- Day2- Day2- Day2- Day2- Day2- Day2-
    Day3- Day3- Day3- Day3- Day3- Day3- Day3-
    Day4- Day4- Day4- Day4- Day4- Day4- Day4-
    Day5- Day5- Day5- Day5- Day5- Day5- Day5-
    Day6- Day6- Day6- Day6- Day6- Day6- Day6-
    Day7- Day7- Day7- Day7- Day7- Day7- Day7-
    END- END- END- END- END- END- END-
    Mezzo cycle 4 – Legs(LPP Split)
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
    Day1- Day1- Day1- Day1- Day1- Day1- Day1-
    Day2- Day2- Day2- Day2- Day2- Day2- Day2-
    Day3- Day3- Day3- Day3- Day3- Day3- Day3-
    Day4- Day4- Day4- Day4- Day4- Day4- Day4-
    Day5- Day5- Day5- Day5- Day5- Day5- Day5-
    Day6- Day6- Day6- Day6- Day6- Day6- Day6-
    Day7- Day7- Day7- Day7- Day7- Day7- Day7-
    END- END- END- END- END- END- END-

    Page 1
    Sheet1

    Focused(PPL Split)
    Week8 Week 9 Week 10 Week 11 Week 12
    Day1-69,3 Day1-69,8 Day1-69,8 Day1-70 Day1-70,3
    Day2-69,7 Day2-69,7 Day2-69,7 Day2-69,7 Day2-70,1
    Day3-69,6 Day3-69,6 Day3-69,8 Day3-69,5 Day3-70,1
    Day4-69,3 Day4-69,6 Day4-69,9 Day4-69,7 Day4-70,2
    Day5-69,5 Day5-69,3 Day5-70 Day5-69,7 Day5-70,5
    Day6-69,7 Day6-69,6 Day6-70 Day6-70 Day6-70,2
    Day7-69,6 Day7-69,6 Day7-69,9 Day7-70,2 Day7-70,4
    END-69,5 END-69,6 END-69,8 END-69,8 END-70,2
    Focused(PPL Split)
    Week8 Week 9 Week 10 Week 11 Week 12
    Day1- Day1- Day1- Day1- Day1-
    Day2-72,4 Day2- Day2- Day2- Day2-
    Day3-72,4 Day3- Day3- Day3- Day3-
    Day4-72,7 Day4- Day4- Day4- Day4-
    Day5-72,4 Day5- Day5- Day5- Day5-
    Day6-72,7 Day6- Day6- Day6- Day6-
    Day7-72,9 Day7- Day7- Day7- Day7-
    END-72,5 END- END- END- END-
    Focused(Arnold Split)
    Week8 Week 9 Week 10 Week 11 Week 12
    Day1- Day1- Day1- Day1- Day1-
    Day2- Day2- Day2- Day2- Day2-
    Day3- Day3- Day3- Day3- Day3-
    Day4- Day4- Day4- Day4- Day4-
    Day5- Day5- Day5- Day5- Day5-
    Day6- Day6- Day6- Day6- Day6-
    Day7- Day7- Day7- Day7- Day7-
    END- END- END- END- END-
    Legs(LPP Split)
    Week8 Week 9 Week 10 Week 11 Week 12
    Day1- Day1- Day1- Day1- Day1-
    Day2- Day2- Day2- Day2- Day2-
    Day3- Day3- Day3- Day3- Day3-
    Day4- Day4- Day4- Day4- Day4-
    Day5- Day5- Day5- Day5- Day5-
    Day6- Day6- Day6- Day6- Day6-
    Day7- Day7- Day7- Day7- Day7-
    END- END- END- END- END-

    Page 2

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