1.

) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push Close Grip Bench Press
Vertical Push Incline Medium Grip Bench Press
Triceps Barbell Overhead Tricep Extension
Horizontal Pull Barbell Bent-Row
Quads Leg Press
Hamstrings Lying Leg Curl
Abs Hanging Leg Raise

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges Deadlift
Quads Front Squat
Quads Leg Press
Vertical Push Standing Dumbbell Shoulder Press
Vertical Pull Normal Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Calves Calves on Calf Machine

One day rest between days 2 and 3

Day 3:
Vertical Pull Overhand Pullup
Horizontal Pull Barbell Bent-Row
Rear/Medial Delts Cable Face Pull
Biceps EZ Curl
Hamstrings Glute Ham Raise
Horizontal Push Flat Dumbbell Press
Abs Hanging Leg Raise

One day rest between days 3 and 4

 Day 4:
Quads High Bar Squat
Deadlifts and Glute Bridges Deficit Deadlifts
Hamstrings Stiff Legged Deadlift
Vertical Push Standing Barbell Shoulder Press
Chest Isolation Cable Flye
Vertical Pull Normal Grip Pulldown
Rear/Medial Delts Dumbbell Rear Lateral Raise
Calves Calves on Calf Machine

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
Video Close Grip Bench Press 3
Video Incline Medium Grip Bench Press 3
Video Barbell Overhead Tricep Extension 4
Video Barbell Bent-Row 3
Video Leg Press 2
Video Lying Leg Curl 2
Video Hanging Leg Raise 3

Exercise Sets
Day 2:
Video Deadlift 3
Video Front Squat 3
Video Leg Press 3
Video Standing Dumbbell Shoulder Press 3
Video Normal Grip Pulldown 2
Video Barbell Upright Row 2
Video Calves on Calf Machine 3

Exercise Sets
Day 3:
Video Overhand Pullup 3
Video Barbell Bent-Row 3
Video Cable Face Pull 3
Video EZ Curl 4
Video Glute Ham Raise 2
Video Flat Dumbbell Press 2
Video Hanging Leg Raise 3

Exercise Sets
 Day 4:
Video High Bar Squat 2
Video Deficit Deadlifts 2
Video Stiff Legged Deadlift 2
Video Standing Barbell Shoulder Press 2
Video Cable Flye 2
Video Normal Grip Pulldown 2
Video Dumbbell Rear Lateral Raise 2
Video Calves on Calf Machine 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail Close Grip Bench Press 3 0 3/fail
0 3/fail Incline Medium Grip Bench Press 3 0 3/fail
0 3/fail Barbell Overhead Tricep Extension 4 0 3/fail
0 3/fail Barbell Bent-Row 3 0 3/fail
0 3/fail Leg Press 2 0 3/fail
0 3/fail Lying Leg Curl 2 0 3/fail
0 3/fail Hanging Leg Raise 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail Deadlift 3 0 3/fail
0 3/fail Front Squat 3 0 3/fail
0 3/fail Leg Press 3 0 3/fail
0 3/fail Standing Dumbbell Shoulder Press 3 0 3/fail
0 3/fail Normal Grip Pulldown 2 0 3/fail
0 3/fail Barbell Upright Row 2 0 3/fail
0 3/fail Calves on Calf Machine 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail Overhand Pullup 3 0 3/fail
0 3/fail Barbell Bent-Row 3 0 3/fail
0 3/fail Cable Face Pull 3 0 3/fail
0 3/fail EZ Curl 4 0 3/fail
0 3/fail Glute Ham Raise 2 0 3/fail
0 3/fail Flat Dumbbell Press 2 0 3/fail
0 3/fail Hanging Leg Raise 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail High Bar Squat 2 0 3/fail
0 3/fail Deficit Deadlifts 2 0 3/fail
0 3/fail Stiff Legged Deadlift 2 0 3/fail
0 3/fail Standing Barbell Shoulder Press 2 0 3/fail
0 3/fail Cable Flye 2 0 3/fail
0 3/fail Normal Grip Pulldown 2 0 3/fail
0 3/fail Dumbbell Rear Lateral Raise 2 0 3/fail
0 3/fail Calves on Calf Machine 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Close Grip Bench Press 3 0 2/fail
Incline Medium Grip Bench Press 3 0 2/fail
Barbell Overhead Tricep Extension 4 0 2/fail
Barbell Bent-Row 3 0 2/fail
Leg Press 2 0 2/fail
Lying Leg Curl 2 0 2/fail
Hanging Leg Raise 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
Deadlift 3 0 2/fail
Front Squat 3 0 2/fail
Leg Press 3 0 2/fail
Standing Dumbbell Shoulder Press 3 0 2/fail
Normal Grip Pulldown 2 0 2/fail
Barbell Upright Row 2 0 2/fail
Calves on Calf Machine 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
Overhand Pullup 3 0 2/fail
Barbell Bent-Row 3 0 2/fail
Cable Face Pull 3 0 2/fail
EZ Curl 4 0 2/fail
Glute Ham Raise 2 0 2/fail
Flat Dumbbell Press 2 0 2/fail
Hanging Leg Raise 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
High Bar Squat 2 0 2/fail
Deficit Deadlifts 2 0 2/fail
Stiff Legged Deadlift 2 0 2/fail
Standing Barbell Shoulder Press 2 0 2/fail
Cable Flye 2 0 2/fail
Normal Grip Pulldown 2 0 2/fail
Dumbbell Rear Lateral Raise 2 0 2/fail
Calves on Calf Machine 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Close Grip Bench Press 3 0 1/fail
Incline Medium Grip Bench Press 3 0 1/fail
Barbell Overhead Tricep Extension 4 0 1/fail
Barbell Bent-Row 3 0 1/fail
Leg Press 2 0 1/fail
Lying Leg Curl 2 0 1/fail
Hanging Leg Raise 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
Deadlift 3 0 1/fail
Front Squat 3 0 1/fail
Leg Press 3 0 1/fail
Standing Dumbbell Shoulder Press 3 0 1/fail
Normal Grip Pulldown 2 0 1/fail
Barbell Upright Row 2 0 1/fail
Calves on Calf Machine 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
Overhand Pullup 3 0 1/fail
Barbell Bent-Row 3 0 1/fail
Cable Face Pull 3 0 1/fail
EZ Curl 4 0 1/fail
Glute Ham Raise 2 0 1/fail
Flat Dumbbell Press 2 0 1/fail
Hanging Leg Raise 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
High Bar Squat 2 0 1/fail
Deficit Deadlifts 2 0 1/fail
Stiff Legged Deadlift 2 0 1/fail
Standing Barbell Shoulder Press 2 0 1/fail
Cable Flye 2 0 1/fail
Normal Grip Pulldown 2 0 1/fail
Dumbbell Rear Lateral Raise 2 0 1/fail
Calves on Calf Machine 3 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
Close Grip Bench Press 2 0 1/2 reps of Week 1
Incline Medium Grip Bench Press 2 0 1/2 reps of Week 1
Barbell Overhead Tricep Extension 2 0 1/2 reps of Week 1
Barbell Bent-Row 2 0 1/2 reps of Week 1
Leg Press 2 0 1/2 reps of Week 1
Lying Leg Curl 2 0 1/2 reps of Week 1
Hanging Leg Raise 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
Deadlift 2 0 1/2 reps of Week 1
Front Squat 2 0 1/2 reps of Week 1
Leg Press 2 0 1/2 reps of Week 1
Standing Dumbbell Shoulder Press 2 0 1/2 reps of Week 1
Normal Grip Pulldown 2 0 1/2 reps of Week 1
Barbell Upright Row 2 0 1/2 reps of Week 1
Calves on Calf Machine 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
Overhand Pullup 2 0 1/2 reps of Week 1
Barbell Bent-Row 2 0 1/2 reps of Week 1
Cable Face Pull 2 0 1/2 reps of Week 1
EZ Curl 2 0 1/2 reps of Week 1
Glute Ham Raise 2 0 1/2 reps of Week 1
Flat Dumbbell Press 2 0 1/2 reps of Week 1
Hanging Leg Raise 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
High Bar Squat 2 0 1/2 reps of Week 1
Deficit Deadlifts 2 0 1/2 reps of Week 1
Stiff Legged Deadlift 2 0 1/2 reps of Week 1
Standing Barbell Shoulder Press 2 0 1/2 reps of Week 1
Cable Flye 2 0 1/2 reps of Week 1
Normal Grip Pulldown 2 0 1/2 reps of Week 1
Dumbbell Rear Lateral Raise 2 0 1/2 reps of Week 1
Calves on Calf Machine 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Vertical Push
Triceps
Horizontal Pull
Quads
Hamstrings
Abs

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4:
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
Day 3:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
 Day 4:
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA
Horizontal Push
Vertical Push
Triceps
Horizontal Pull
Quads
Hamstrings
Abs

No Rest between days 1 and 2

Day 2: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA

Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA

Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 1:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 2:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 3:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 4:
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Vertical Push
Triceps
Horizontal Pull
Quads
Hamstrings
Abs

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4:
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = The weight felt pretty
Exercise You Chose Below of Each Week (0 = The weight felt pretty
(-1 = The weight felt super

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
Day 3:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
 Day 4:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = The weight felt pretty light and the reps were no major struggle to complete.)
(0 = The weight felt pretty heavy and the reps were tough but manageable to complete.)
(-1 = The weight felt super heavy and the reps were very tough to complete.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1