Week 1 (4)

Upper body 1 S. Reps T.R. Weig.

1. A Dips 3 7,8,8 23 1.
2. B Neutral pullups 3 7,7,7 21 2.
3. A Incline dumbell press 3 8,8,8 24 16kg 3.
4. B Knee lever hold + Rows 3 5,5,5 + 8 4.
5. Pike pushups 3 10,8,7 5.
6. A Skullcrushers 3 10,8,8 10kg 6.
7. B Dumbell curls 3 12,8,8+4 10kg 7.
8. Dumbell shrugs 3 11,11,9 20kg 8.

24

Upper body 2 S. Reps T.R. Weig.

1. A Incline Bench press 3 8,8, 47,5kg 1.
2. B Pullups 3 8,8,6,3 2.
3. A Weighted pushups 3 6,5,13(0kg) 10kg 3.
4. B T-bar row (Australian row) 3 (10,8,8) 4.
5. Overhead press (dumbell) 3 (10,12kg = 7,8) 30kg 5.
6. A Rope triceps extensions 3 (7.5kg = 10,9,[8+3(F)]) 12,5kg 6.
7. B Rope curls 3 12,12 15kg 7.
8. Dumbell shrugs 3 12,11,11 22kg 8.

24

Lower body 1 S. Reps T.R. Weig.

1. Deadlift 3 6,6,6 80kg 1.
2. Goblet squat 3 10,10,12 16kg 2.
3. Glute raises 3 8,8,10 80kg 3.
4. A Step ups 3 10,10,10 4kg 4.
5. B Leg bodyweight curls 3 7,7,8 5.
6. Calf raises 3 10,10,11 70kg 6.
7. A Leg raises 3 12,10,10 7.
8. B Crunches 2 12,10 8.

(Pull ups) 2
(Pushups)
25
 Lower body 2 S. Reps T.R. Weig.
1. Squat 3 8,8,5 40kg 1.
2. Romanian dumb. deadlift 3 10,10,10 14kg 2.
3. Hip thrusters (One leg) 3 (10,8,8+3) 60kg 3.
4. A Lunges 3 10,9,10 10kg 4.
5. B Ball curls 3 5.
6. Calf raises (One leg) 3 (10,10,8) 5kg 6.
7. A Leg raises 2 12,13 7.
8. B Russian twists 3 10,10,10+6(0kg) 5kg 8.

(Pike pushups)
(Chin ups)
23

Week 1 (4)
Muscle part S. Reps
Chest 12
Back 12
Shoulders 6
Quads 12
Hamstrings 12
Glutes 6
Calves 6
Triceps 6
Biceps 6
Abs 10
Traps 6
 Week 2 (5) Week 3 (6)
Upper body 1 S. Reps T.R. Weig. Upper body 1 S.
A Dips 3 8,8,9 27 1. A Dips 4
B Neutral pullups 4 (8,6),7,7,6 34 2. B Neutral pullups 4
A Incline dumbell press 4 9,9,9,10 37 16kg 3. A Incline dumbell press 4
B Explosive pullups 3 3,3,3 9 4. B Explosive pullups 4
Pike pushups 3 10,8,7 25 5. Pike pushups 4
A Skullcrushers 3 11,9,9 29 10kg 6. A Skullcrushers 3
B Dumbell curls 3 10,10,10 30 10kg 7. B Dumbell curls 3
Dumbell shrugs 3 10,10,9+9(20kg) 29 22kg 8. Dumbell shrugs 3

26 29

Upper body 2 S. Reps T.R. Weig. Upper body 2 S.

A Incline Bench press 4 8,8, 47,5kg 1. A Incline Bench press 4
B Pullups 3 8,8,6,3 2. B Pullups 4
A Weighted pushups 3 6,5,13(0kg) 10kg 3. A Medicine ball pushups 4
B T-bar row (Australian row) 4 (10,8,8) 4. B T-bar row (Australian row) 4
Overhead press (dumbell) 3 (10,12kg = 7,8) 30kg 5. Handstand hold 3
A Rope triceps extensions 3 (7.5kg = 10,9,[8+3(F)]) 12,5kg 6. A Rope triceps extensions 4
B Rope curls 3 12,12 15kg 7. B Rope curls 4
Dumbell shrugs 3 12,11,11 22kg 8. Dumbell shrugs 3

26 30

Lower body 1 S. Reps T.R. Weig. Lower body 1 S.

Deadlift 4 6,6,6 80kg 1. Deadlift 4
Goblet squat 4 10,10,12 16kg 2. Goblet squat 4
Glute raises 4 8,8,10 80kg 3. Glute raises 4
A Step ups 3 10,10,10 4kg 4. A Step ups 3
B Leg bodyweight curls 3 7,7,8 5. B Leg bodyweight curls 3
Calf raises 3 10,10,11 70kg 6. Calf raises 4
A Leg raises 3 12,10,10 7. A Leg raises 3
B Crunches 2 12,10 8. B Crunches 2

26 27
Lower body 2 S. Reps T.R. Weig. Lower body 2 S.
Box Squat 3 8,8,5 40kg 1. Box Squat 3
Romanian dumb. deadlift 4 10,10,10 14kg 2. Romanian dumb. deadlift 4
Hip thrusters (One leg) 3 (10,8,8+3) 60kg 3. Hip thrusters (One leg) 3
A Lunges 4 10,9,10 10kg 4. A Lunges 4
B Ball curls 3 5. B Ball curls 3
Calf raises (One leg) 4 (10,10,8) 5kg 6. Calf raises (One leg) 4
A Leg raises 2 12,13 7. A Leg raises 3
B Russian twists 3 10,10,10+6(0kg) 5kg 8. B Russian twists 3

26 27

Week 2 (5) Week 3 (6)

Muscle part S. Reps Muscle part S.
Chest 14 64 Chest 16
Back 14 43 Back 16
Shoulders 6 25 Shoulders 7
Quads 14 0 Quads 14
Hamstrings 14 0 Hamstrings 14
Glutes 7 0 Glutes 7
Calves 7 0 Calves 8
Triceps 6 29 Triceps 7
Biceps 6 30 Biceps 7
Abs 10 0 Abs 11
Traps 6 29 Traps 6
Week 3 (6)
Reps T.R. Weig.

Reps T.R. Weig.

Reps T.R. Weig.

6,6,6 80kg
10,10,12 16kg
8,8,10 80kg
10,10,10 4kg
7,7,8
10,10,11 70kg
12,10,10
12,10
 Reps T.R. Weig.
8,8,5 40kg
10,10,10 14kg
(10,8,8+3) 60kg
10,9,10 10kg

(10,10,8) 5kg
12,13
10,10,10+6(0kg) 5kg

Week 3 (6)
Reps
0
0
0
0
0
0
0
0
0
0
0
 Week 1
Upper body 1 S. Reps T.R. Weig.
1. Handstand 3
2. A Dips 3
3. B Neutral grip pullups 3
4. A Incline dumbell 3
5. B Knee lever 3
6.
7.
8.

15

Upper body 2 S. Reps T.R. Weig.

1. Muscle ups 3
2. Handstand 3
3. A Bench press 3
4. B Australian rows 3
5.
6.
7.
8.

12

Upper body 3 S. Reps T.R. Weig.

1. Pike Pushups 3
2. A Incline bench 3
3. B Pullups 3
4. A Pushups 2
5. B Knee lever 3
6.
7.
8.

14
 Lower body 1 S. Reps T.R. Weig.
1.
2.
3.
4.
5.
6.
7.
8.

Lower body 2 S. Reps T.R. Weig.

1.
2.
3.
4.
5.
6.
7.
8.

Week 1
Muscle part S. Reps
Chest 14
Back 17
Shoulders 9
Quads
Hamstrings
Glutes
Calves
Triceps
Biceps
Abs
Traps