NAME

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT a b c a b c H
PRESS x y z x y z L
PULL j k l j k l M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT a b c a b c a b H
PRESS x y z x y z x y L
PULL j k l j k l j k M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT a b c a b c a b c H
3
PRESS x y z x y z x y z L
PULL j k l j k l j k l M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT a b c a b c a b c a b H
4
PRESS x y z x y z x y z x y L
PULL j k l j k l j k l j k M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT a b c a b c a b c a b c H
5
PRESS x y z x y z x y z x y z L
PULL j k l j k l j k l j k l M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT a b c a b c a b c a b c a b H
PRESS x y z x y z x y z x y z x y L
PULL j k l j k l j k l j k l j k M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT a b c a b c a b c H
7
PRESS x y z x y z x y z L
PULL j k l j k l j k l M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT TEST!
8
PRESS a1 b1 c1 a1 b1 c1 D
PULL j k l j k l -
 NAME
SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT j k l j k l M
PRESS a b c a b c H
PULL x y z x y z L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT j k l j k l j k M
PRESS a b c a b c a b H
PULL x y z x y z x y L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT j k l j k l j k l M
3
PRESS a b c a b c a b c H
PULL x y z x y z x y z L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT j k l j k l j k l j k M
4
PRESS a b c a b c a b c a b H
PULL x y z x y z x y z x y L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT j k l j k l j k l j k l M
5
PRESS a b c a b c a b c a b c H
PULL x y z x y z x y z x y z L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT j k l j k l j k l j k l j k M
PRESS a b c a b c a b c a b c a b H
PULL x y z x y z x y z x y z x y L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT j k l j k l M
7
PRESS a b c a b c a b c H
PULL x y z x y z x y z L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT
8
PRESS TEST!
PULL a1 b1 c1 a1 b1 c1 D
 NAME
SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
1 SQUAT x y z x y z L
PRESS j k l j k l M
PULL a b c a b c H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
2 SQUAT x y z x y z x y L
PRESS j k l j k l j k M
PULL a b c a b c a b H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT x y z x y z x y z L
3
PRESS j k l j k l j k l M
PULL a b c a b c a b c H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT x y z x y z x y z x y L
4
PRESS j k l j k l j k l j k M
PULL a b c a b c a b c a b H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT x y z x y z x y z x y z L
5
PRESS j k l j k l j k l j k l M
PULL a b c a b c a b c a b c H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
6 SQUAT x y z x y z x y z x y z x y L
PRESS j k l j k l j k l j k l j k M
PULL a b c a b c a b c a b c a b H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
7
SQUAT a1 b1 c1 a1 b1 c1 D
PRESS j k l j k l M
PULL a b c a b c a b c H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
SQUAT
8
PRESS
PULL TEST!
 SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
1 H
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
2 H
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
H
3
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
H
4
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
H
5
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
6 H
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
H
7
L
M

SESSION A
EXERCISE REPS Kg/lb. NL
WEEK
TEST!
8
D
-
 SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
1
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
2
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
3
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
4
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
5
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
6
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
M
7
H
L

SESSION B
EXERCISE REPS Kg/lb. NL
WEEK
8
TEST!
D
 SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
1
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
2
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
3
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
4
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
5
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
L
6
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
D
7
M
H

SESSION C
EXERCISE REPS Kg/lb. NL
WEEK
8

TEST!