Note: Do core work at least 4x a week, day doesn't matter much.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Min Max Last set rep Last set Last set Last set Last set Last set Last set Last set Last set Last set Last set Last set
Monday - Pull Notes Sets Reps Reps Weight count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count Weight rep count
Last Set
Deadlift AMRAP 1 5 5 65 65 65 65 65 65 65 65 65 65 65 65
Lat Pulldown 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Cable Row 3 8 12 25 25 25 25 25 25 25 25 25 25 25 25
Face Pull 5 15 20 15 15 15 15 15 15 15 15 15 15 15 15
Hammer Curl 4 8 12 20 20 20 20 20 20 20 20 20 20 20 20
DB Curl 4 8 12 15 15 15 15 15 15 15 15 15 15 15 15
Min
Tuesday - Push Notes Sets Reps Reps
Last Set
Bench Press AMRAP 5 5 5 140 140 140 140 140 140 140 140 140 140 140 140
Overhead Press 3 8 12 40 40 40 40 40 40 40 40 40 40 40 40
Incline DB 3 8 12 35 35 35 35 35 35 35 35 35 35 35 35
Tricep Pushdown 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Overhead Tricep Ext 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Lateral Raise 3 15 20 20 20 20 20 20 20 20 20 20 20 20 20
Min Max
Wednesday - Legs Notes Sets Reps Reps
Last set
Squat AMRAP 5 5 5 145 145 145 145 145 145 145 145 145 145 145 145
Romanian Deadlift 3 8 12 80 80 80 80 80 80 80 80 80 80 80 80
Leg Press 3 8 12 135 135 135 135 135 135 135 135 135 135 135 135
Leg curls 3 8 12 40 40 40 40 40 40 40 40 40 40 40 40
Calf Raise 5 8 12 60 60 60 60 60 60 60 60 60 60 60 60
Thursday - Rest
Min Max
Friday - Pull Notes Sets Reps Reps
Last set
BB Row AMRAP 5 5 5 60 60 60 60 60 60 60 60 60 60 60 60
Lat Pulldown 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Cable Row 3 8 12 25 25 25 25 25 25 25 25 25 25 25 25
Face Pull 5 15 20 15 15 15 15 15 15 15 15 15 15 15 15
Hammer Curl 4 8 12 20 20 20 20 20 20 20 20 20 20 20 20
DB Curl 4 8 12 15 15 15 15 15 15 15 15 15 15 15 15
Min Max
Saturday - Push Notes Sets Reps Reps
Last set
Overhead Press AMRAP 5 5 5 70 70 70 70 70 70 70 70 70 70 70 70
Bench Press 3 8 12 80 80 80 80 80 80 80 80 80 80 80 80
Incline DB 3 8 12 35 35 35 35 35 35 35 35 35 35 35 35
Tricep Pushdown 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Overhead Tricep Ext 3 8 12 30 30 30 30 30 30 30 30 30 30 30 30
Lateral Raise 3 15 20 20 20 20 20 20 20 20 20 20 20 20 20
Min Max
Sunday - Legs Notes Sets Reps Reps
Last set
Squat AMRAP 5 5 5 145 145 145 145 145 145 145 145 145 145 145 145
Romanian Deadlift 3 8 12 80 80 80 80 80 80 80 80 80 80 80 80
Leg Press 3 8 12 135 135 135 135 135 135 135 135 135 135 135 135
Calf Raise 5 8 12 60 60 60 60 60 60 60 60 60 60 60 60
Leg curls 3 8 12 40 40 40 40 40 40 40 40 40 40 40 40