Rounding

2.5

Main Lifts Maxes Single @8 percentage When above o

槓鈴深蹲 100 90% Sets Below rep target by 2+ reps
Below rep target by 1 rep
槓鈴臥推 100 90% 槓鈴深蹲 4 -5.00% -2.00%
架上拉 100 90% 槓鈴臥推 4 -5.00% -2.00%
肩推 100 90% 架上拉 4 -5.00% -2.00%
肩推 4 -5.00% -2.00%
Variations: Note - i Maxes 前蹲舉 4 -5.00% -2.00%
深蹲輔助動作1 前蹲舉 100 90% 前蹲舉 4 -5.00% -2.00%
深蹲輔助動作2 前蹲舉 100 90% 窄握臥推 4 -5.00% -2.00%
臥推輔助動作1 窄握臥推 100 90% 上斜推 4 -5.00% -2.00%
臥推輔助動作2 上斜推 100 90% 羅馬尼亞硬舉 4 -5.00% -2.00%
硬舉輔助動作 羅馬尼亞硬舉 100 90% 啞鈴肩推 4 -5.00% -2.00%
肩推輔助動作 啞鈴肩推 100 90%

背部訓練動作
槓鈴划船
啞鈴划船
靠胸划船
T-Bar划船
正手引體向上
反手引體向上
對握引體向上
下拉

Normal set re
50.0% 52.5% 55.0% 57.5% 60.0% 62.5% 65.0% 67.5%
槓鈴深蹲 20 18 17 15 14 13 12 11
 槓鈴臥推 20 18 17 15 14 13 12 11
架上拉 20 18 17 15 14 13 12 11
肩推 20 18 17 15 14 13 12 11
前蹲舉 20 18 17 15 14 13 12 11
前蹲舉 20 18 17 15 14 13 12 11
窄握臥推 20 18 17 15 14 13 12 11
上斜推 20 18 17 15 14 13 12 11
羅馬尼亞硬舉 20 18 17 15 14 13 12 11
啞鈴肩推 20 18 17 15 14 13 12 11

Last set rep

50.0% 52.5% 55.0% 57.5% 60.0% 62.5% 65.0% 67.5%
槓鈴深蹲 25 23 21 19 18 16 15 13
槓鈴臥推 25 23 21 19 18 16 15 13
架上拉 25 23 21 19 18 16 15 13
肩推 25 23 21 19 18 16 15 13
前蹲舉 25 23 21 19 18 16 15 13
前蹲舉 25 23 21 19 18 16 15 13
窄握臥推 25 23 21 19 18 16 15 13
上斜推 25 23 21 19 18 16 15 13
羅馬尼亞硬舉 25 23 21 19 18 16 15 13
啞鈴肩推 25 23 21 19 18 16 15 13

Intensi
Week 1 2 3 4 5 6 7 8
槓鈴深蹲 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 60.0% 72.5%
槓鈴臥推 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 60.0% 72.5%
架上拉 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 60.0% 72.5%
肩推 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 60.0% 72.5%
前蹲舉 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
 前蹲舉 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
窄握臥推 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
上斜推 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
羅馬尼亞硬舉 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
啞鈴肩推 65.0% 67.5% 70.0% 67.5% 70.0% 72.5% 55.0% 67.5%
 When above or below rep target
Hit rep target
Beat by 1 rep
Beat by 2 reps
Beat by 3 reps
Beat by 4 reps
Beat by 5+ reps
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00%

Normal set rep target

70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
10 9 8 7 6 5 4 3 2 2 2 1 1
 10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1
10 9 8 7 6 5 4 3 2 2 2 1 1

Last set rep target

70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1
12 11 10 9 8 6 5 4 3 2 2 1 1

Intensity
9 10 11 12 13 14 15 16 17 18 19 20 21
75.0% 77.5% 75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5% 80.0% 82.5% 60.0%
75.0% 77.5% 75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5% 80.0% 82.5% 60.0%
75.0% 77.5% 75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5% 80.0% 82.5% 60.0%
75.0% 77.5% 75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5% 80.0% 82.5% 60.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
70.0% 72.5% 70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5% 75.0% 77.5% 55.0%
Week 1
Lift Intensity Reps per norma
Rep out targetSets Below rep target by 2+ Below rep targHit rep target Beat by 1 rep Beat by 2 reps
槓鈴深蹲 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
槓鈴臥推 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
架上拉 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
肩推 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%

Intensity Reps per norma

Rep out targetSets Below rep target by 2+ Below rep targHit rep target Beat by 1 rep Beat by 2 reps
前蹲舉 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
前蹲舉 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
窄握臥推 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
上斜推 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
羅馬尼亞硬舉 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
啞鈴肩推 65.0% 12 15 4 -5.00% -2.00% 0.00% 0.50% 1.00%
 2
Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%

Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00% -2.00% 0.00%
 3
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%

Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12 4 -5.00%
 3
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11

Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13
 4
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%

Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
 5
Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%

Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
 6
Beat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%

Beat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
 7
Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00%

Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00%
 8
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%

Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 67.5% 11 13 4 -5.00%
 8
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10

Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 10 12
 9
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%

Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
 10
Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%

Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
 11
Beat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00%

Beat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 70.0% 10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00%
 12
Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00%

Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00%
 13
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00%

Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00%
 13
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 60.0% 14 18
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 60.0% 14 18
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 60.0% 14 18
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 60.0% 14 18

Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 55.0% 17 21
 14
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%

Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 70.0%
 15
Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
8 10 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%

Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
10 12 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
 16
Beat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 77.5% 7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00%

Beat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 72.5% 9 11 4 -5.00% -2.00% 0.00% 0.50% 1.00%
 17
Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 80.0% 6 8 4 -5.00% -2.00% 0.00%

Beat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
1.50% 2.00% 3.00% 75.0% 8 10 4 -5.00% -2.00% 0.00%
 18
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 77.5% 7 9 4 -5.00%

Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targ
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
0.50% 1.00% 1.50% 2.00% 3.00% 72.5% 9 11 4 -5.00%
 18
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 6 8

Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
Rep out target
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 8 10
 19
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%

Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
 20
Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
5 6 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
5 6 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
5 6 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
5 6 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%

Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
7 9 4 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
 21
Beat by 5+ repIntensity Reps per norma
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 60.0% 14 18 4 -5.00% -2.00% 0.00% 0.50% 1.00%

Beat by 5+ repIntensity Reps per norma

Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
3.00% 55.0% 17 21 4 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 repsBeat by 4 repsBeat by 5+ reps
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%

Beat by 3 repsBeat by 4 repsBeat by 5+ reps

1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
 Week 1 Week 2
Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight
槓鈴深蹲 TM 100 single @8 100
槓鈴深蹲 70 10 12 4 72.5
槓鈴臥推 TM 100 single @8 100
槓鈴臥推 70 10 12 4 72.5
架上拉 TM 100 single @8 100
架上拉 70 10 12 4 72.5
肩推 TM 100 single @8 100
肩推 70 10 12 4 72.5
前蹲舉 TM 100 single @8 100
前蹲舉 65 12 15 4 67.5
前蹲舉 TM 100 single @8 100
前蹲舉 65 12 15 4 67.5
窄握臥推 TM 100 single @8 100
窄握臥推 65 12 15 4 67.5
上斜推 TM 100 single @8 100
上斜推 65 12 15 4 67.5
羅馬尼亞硬舉 TM 100 single @8 100
羅馬尼亞硬舉 65 12 15 4 67.5
啞鈴肩推 TM 100 single @8 100
啞鈴肩推 65 12 15 4 67.5
 Week 3
Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
11 13 4 70 10 12
single @8 100 single @8
11 13 4 70 10 12
single @8 100 single @8
11 13 4 70 10 12
single @8 100 single @8
11 13 4 70 10 12
single @8 100 single @8
11 13 4 70 10 12
single @8 100 single @8
11 13 4 70 10 12
 Week 4
Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set
100 single @8
4 72.5 9 11 4
100 single @8
4 72.5 9 11 4
100 single @8
4 72.5 9 11 4
100 single @8
4 72.5 9 11 4
100 single @8
4 67.5 11 13 4
100 single @8
4 67.5 11 13 4
100 single @8
4 67.5 11 13 4
100 single @8
4 67.5 11 13 4
100 single @8
4 67.5 11 13 4
100 single @8
4 67.5 11 13 4
 Week 5
Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
Week 6 Week 7
Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight
100 single @8 100
77.5 7 9 4 60
100 single @8 100
77.5 7 9 4 60
100 single @8 100
77.5 7 9 4 60
100 single @8 100
77.5 7 9 4 60
100 single @8 100
72.5 9 11 4 55
100 single @8 100
72.5 9 11 4 55
100 single @8 100
72.5 9 11 4 55
100 single @8 100
72.5 9 11 4 55
100 single @8 100
72.5 9 11 4 55
100 single @8 100
72.5 9 11 4 55
 Week 8
Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target
single @8 100 single @8
14 18 4 72.5 9 11
single @8 100 single @8
14 18 4 72.5 9 11
single @8 100 single @8
14 18 4 72.5 9 11
single @8 100 single @8
14 18 4 72.5 9 11
single @8 100 single @8
17 21 4 67.5 11 13
single @8 100 single @8
17 21 4 67.5 11 13
single @8 100 single @8
17 21 4 67.5 11 13
single @8 100 single @8
17 21 4 67.5 11 13
single @8 100 single @8
17 21 4 67.5 11 13
single @8 100 single @8
17 21 4 67.5 11 13
 Week 9
Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 70 10 12 4
100 single @8
4 70 10 12 4
100 single @8
4 70 10 12 4
100 single @8
4 70 10 12 4
100 single @8
4 70 10 12 4
100 single @8
4 70 10 12 4
 Week 10
Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
72.5 9 11 4
100 single @8
72.5 9 11 4
100 single @8
72.5 9 11 4
100 single @8
72.5 9 11 4
100 single @8
72.5 9 11 4
100 single @8
72.5 9 11 4
Week 11 Week 12
Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight
100 single @8 100
75 8 10 4 77.5
100 single @8 100
75 8 10 4 77.5
100 single @8 100
75 8 10 4 77.5
100 single @8 100
75 8 10 4 77.5
100 single @8 100
70 10 12 4 72.5
100 single @8 100
70 10 12 4 72.5
100 single @8 100
70 10 12 4 72.5
100 single @8 100
70 10 12 4 72.5
100 single @8 100
70 10 12 4 72.5
100 single @8 100
70 10 12 4 72.5
 Week 13
Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target
single @8 100 single @8
7 9 4 80 6 8
single @8 100 single @8
7 9 4 80 6 8
single @8 100 single @8
7 9 4 80 6 8
single @8 100 single @8
7 9 4 80 6 8
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
single @8 100 single @8
9 11 4 75 8 10
 Week 14
Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set
100 single @8
4 60 14 18 4
100 single @8
4 60 14 18 4
100 single @8
4 60 14 18 4
100 single @8
4 60 14 18 4
100 single @8
4 55 17 21 4
100 single @8
4 55 17 21 4
100 single @8
4 55 17 21 4
100 single @8
4 55 17 21 4
100 single @8
4 55 17 21 4
100 single @8
4 55 17 21 4
 Week 15
Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
75 8 10 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
100 single @8
70 10 12 4
Week 16 Week 17
Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight
100 single @8 100
77.5 7 9 4 80
100 single @8 100
77.5 7 9 4 80
100 single @8 100
77.5 7 9 4 80
100 single @8 100
77.5 7 9 4 80
100 single @8 100
72.5 9 11 4 75
100 single @8 100
72.5 9 11 4 75
100 single @8 100
72.5 9 11 4 75
100 single @8 100
72.5 9 11 4 75
100 single @8 100
72.5 9 11 4 75
100 single @8 100
72.5 9 11 4 75
 Week 18
Reps per normal set
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target
single @8 100 single @8
6 8 4 77.5 7 9
single @8 100 single @8
6 8 4 77.5 7 9
single @8 100 single @8
6 8 4 77.5 7 9
single @8 100 single @8
6 8 4 77.5 7 9
single @8 100 single @8
8 10 4 72.5 9 11
single @8 100 single @8
8 10 4 72.5 9 11
single @8 100 single @8
8 10 4 72.5 9 11
single @8 100 single @8
8 10 4 72.5 9 11
single @8 100 single @8
8 10 4 72.5 9 11
single @8 100 single @8
8 10 4 72.5 9 11
 Week 19
Set goal Reps on last set Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set
100 single @8
4 80 6 8 4
100 single @8
4 80 6 8 4
100 single @8
4 80 6 8 4
100 single @8
4 80 6 8 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
100 single @8
4 75 8 10 4
 Week 20
Video Notes Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes
100 single @8
82.5 5 6 4
100 single @8
82.5 5 6 4
100 single @8
82.5 5 6 4
100 single @8
82.5 5 6 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
100 single @8
77.5 7 9 4
Week 21
Weight Reps per normal set
Rep out target Set goal Reps on last set Video Notes
100 single @8
60 14 18 4
100 single @8
60 14 18 4
100 single @8
60 14 18 4
100 single @8
60 14 18 4
100 single @8
55 17 21 4
100 single @8
55 17 21 4
100 single @8
55 17 21 4
100 single @8
55 17 21 4
100 single @8
55 17 21 4
100 single @8
55 17 21 4
#REF! 0

#REF! 0

#REF! 0
#REF! 0

#REF! 0
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0

0 0 0 0 0 0 0
 Week 1 Week 2
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last set
Day 1
高位下拉 18 10 12 4 72.5 9 11 4
坐姿器材推胸 18 10 12 4 72.5 9 11 4
腿推 20 10 12 4
羅馬尼亞硬舉 10 10 12 4 67.5 11 13 4
啞鈴肩推 10 10 12 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 2
山羊挺身 5 10 12 4 72.5 9 11 4
坐姿划船 18 10 12 4 72.5 9 11 4
屈膝側後蹲 5 10 12 4 67.5 11 13 4
蝴蝶機夾胸 18 10 12 4
啞鈴彎舉 10 10 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 3 Week 4
VideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideo

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4

70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4

70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 5 Week 6
Notes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4

70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 7 Week 8
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4 72.5 9 11 4
60 5 n/a 4 72.5 9 11 4

55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4

55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 9 Week 10
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4

70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 11 Week 12
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4

70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 13 Week 14
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 60 5 n/a 4
80 6 8 4 60 5 n/a 4

75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4

75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 15 Week 16
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4

70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 17 Week 18
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 77.5 7 9 4
80 6 8 4 77.5 7 9 4

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4

75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 19 Week 20
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 82.5 5 6 4
80 6 8 4 82.5 5 6 4

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 21
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4
60 5 n/a 4

55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
60 5 n/a 4
55 5 n/a 4

55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 1 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes WeightReps per normal set
Rep out targetSet goal
Day 1
槓鈴深蹲 70 10 12 4 72.5 9 11 4
羅馬尼亞硬舉 65 12 15 4 67.5 11 13 4
上斜推 65 12 15 4 67.5 11 13 4
0 0 0 0
Accessories
0 0 0 0
0 0 0 0
0 0 0 0

Day 2
槓鈴臥推 70 10 12 4 72.5 9 11 4
肩推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
0 0 0 0
Accessories
0 0 0 0
0 0 0 0
0 0 0 0

Day 3
架上拉 70 10 12 4 72.5 9 11 4
窄握臥推 65 12 15 4 67.5 11 13 4
前蹲舉 65 12 15 4 67.5 11 13 4
啞鈴肩推 65 12 15 4 67.5 11 13 4
0 0 0 0
Accessories
0 0 0 0
0 0 0 0
0 0 0 0
eek 2 Week 3 Week 4
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
eek 4 Week 5 Week 6
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
eek 6 Week 7 Week 8
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
eek 8 Week 9 Week 10
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 10 Week 11 Week 12
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 12 Week 13 Week 14
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 14 Week 15 Week 16
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 16 Week 17 Week 18
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 18 Week 19 Week 20
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goal

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
ek 20 Week 21
Reps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4
55 5 n/a 4
55 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 5 n/a 4
60 5 n/a 4
55 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
55 5 n/a 4
55 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 1 Week 2
WeightReps per normal set
Rep out targetSet goalReps on last setVideo Notes WeightReps per normal set
Rep out targetSet goalReps on last set
Day 1
槓鈴深蹲 70 10 12 4 72.5 9 11 4
上斜推 65 12 15 4 67.5 11 13 4
羅馬尼亞硬舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 2
槓鈴臥推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
啞鈴肩推 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 3
架上拉 70 10 12 4 72.5 9 11 4
窄握臥推 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 4
 肩推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 3 Week 4
VideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideo

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 5 Week 6
Notes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 7 Week 8
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 9 Week 10
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 11 Week 12
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 13 Week 14
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 15 Week 16
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 17 Week 18
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 19 Week 20
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 21
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4
55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 1 Week 2
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last set
Day 1
槓鈴深蹲 70 10 12 4 72.5 9 11 4
啞鈴肩推 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 2
槓鈴臥推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 3
架上拉 70 10 12 4 72.5 9 11 4
窄握臥推 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 4
肩推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
 0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 5
上斜推 65 12 15 4 67.5 11 13 4
羅馬尼亞硬舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 3 Week 4
VideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideo

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 5 Week 6
Notes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 7 Week 8
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 9 Week 10
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 11 Week 12
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 13 Week 14
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 15 Week 16
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 17 Week 18
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 19 Week 20
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 21
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 1 Week 2
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last set
Day 1
槓鈴深蹲 70 10 12 4 72.5 9 11 4
窄握臥推 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 2
啞鈴肩推 65 12 15 4 67.5 11 13 4
羅馬尼亞硬舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 3
槓鈴臥推 70 10 12 4 72.5 9 11 4
前蹲舉 65 12 15 4 67.5 11 13 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 4
上斜推 65 12 15 4 67.5 11 13 4
前蹲舉 65 12 15 4 67.5 11 13 4
 0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 5
架上拉 70 10 12 4 72.5 9 11 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

Day 6
肩推 70 10 12 4 72.5 9 11 4
0 0 0 0 0
Accessories
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 3 Week 4
VideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideo

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 67.5 11 13 4
70 10 12 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 5 Week 6
Notes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 7 Week 8
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

55 5 n/a 4 67.5 11 13 4
55 5 n/a 4 67.5 11 13 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

60 5 n/a 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 9 Week 10
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 11 Week 12
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 13 Week 14
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 55 5 n/a 4
75 8 10 4 55 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 60 5 n/a 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 15 Week 16
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

70 10 12 4 72.5 9 11 4
70 10 12 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 17 Week 18
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 72.5 9 11 4
75 8 10 4 72.5 9 11 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 19 Week 20
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

75 8 10 4 77.5 7 9 4
75 8 10 4 77.5 7 9 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

80 6 8 4 82.5 5 6 4
0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
 Week 21
WeightReps per normal set
Rep out targetSet goalReps on last setVideoNotes

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

55 5 n/a 4
55 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

60 5 n/a 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0