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GZCLP For Hypertrophy v1 22

This document outlines a 4-week workout program with exercises divided into Workout A and Workout B each week. Workout A focuses on squats, overhead presses, and back exercises while Workout B focuses on benches presses, deadlifts, and rows. Each exercise provides sets and reps with progression over weeks in weight and difficulty. The program aims to build strength and muscle mass overall through compound lifts and accessory exercises targeting all major muscle groups.

Uploaded by

thrashingj
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
296 views166 pages

GZCLP For Hypertrophy v1 22

This document outlines a 4-week workout program with exercises divided into Workout A and Workout B each week. Workout A focuses on squats, overhead presses, and back exercises while Workout B focuses on benches presses, deadlifts, and rows. Each exercise provides sets and reps with progression over weeks in weight and difficulty. The program aims to build strength and muscle mass overall through compound lifts and accessory exercises targeting all major muscle groups.

Uploaded by

thrashingj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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CLICK HERE

Unit Of Measurement:

WORKOUT A1 - SQUAT
Exercise
Squat (Barbell)
Shoulder Press (Dumbbell)
Chin Ups
Lateral Raises
Bicep Curls

WORKOUT B1 - BENCH PRES


Exercise
Bench Press (Barbell)
Romanian Deadlift (Barbell)
Dumbbell Row
Tricep Extensions
Chest Flyes

WORKOUT A2 - OVERHEAD PR
Exercise
Overhead Press (Barbell)
Front Squat (Barbell)
Chin Ups
Lateral Raises
Bicep Curls

WORKOUT B2 - DEADLIFT
Exercise
Deadlift (Barbell)
Bench Press (Dumbbell)
Cable Row
Rear Delt Flyes
Tricep Extensions
Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions

Metric (kg)
Imperial (lbs)
3x5
4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)


Shoulder Press (Dumbbell)

Bench Press (Barbell)


Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
READ THIS FIRST

CLICK HERE

easurement: Metric (kg)

WORKOUT A1 - SQUAT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 10-15 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT B1 - BENCH PRESS


Instructions Rep Scheme Increment Base program from Cody LeFever
Click Here 3x5 2.50 kg Swole at Every Height
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 10-15 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT A2 - OVERHEAD PRESS


Instructions Rep Scheme Increment
Click Here 3x5 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg

WORKOUT B2 - DEADLIFT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 8-12 2.50 kg
Click Here 3 x 10-15 2.50 kg
net/WeightExercises/LatissimusDorsi/CBFrontPulldown
net/WeightExercises/LatissimusDorsi/AsPullupKneeling
t/WeightExercises/LatissimusDorsi/AsUnderhandChinup

x.net/WeightExercises/BackGeneral/BBBentOverRow
x.net/WeightExercises/BackGeneral/DBBentOverRow
rx.net/WeightExercises/BackGeneral/LVSeatedRow
rx.net/WeightExercises/BackGeneral/CBSeatedRow

rx.net/WeightExercises/PectoralSternal/CBChestDip
rx.net/WeightExercises/PectoralSternal/CBLyingFly
net/WeightExercises/Triceps/BBCloseGripBenchPress
ps://exrx.net/WeightExercises/Biceps/BBCurl
/exrx.net/WeightExercises/Triceps/CBPushdown
x.net/WeightExercises/DeltoidLateral/DBLateralRaise
WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
eightExercises/DeltoidPosterior/CBStandingRearDeltRowRope
xrx.net/WeightExercises/TrapeziusUpper/BBShrug
et/WeightExercises/RectusAbdominis/LVSeatedCrunch
x.net/WeightExercises/RectusAbdominis/WtCrunch
t/WeightExercises/Gastrocnemius/SMStandingCalfRaise
x.net/WeightExercises/Quadriceps/LVSeatedLegPress
w.bodybuilding.com/exercises/dumbbell-goblet-squat
/exrx.net/WeightExercises/Quadriceps/DBLunge
et/WeightExercises/Quadriceps/DBSingleLegSplitSquat
exrx.net/WeightExercises/Quadriceps/DBStepUp
x.net/WeightExercises/Quadriceps/LVLegExtensionH
x.net/WeightExercises/Hamstrings/BBGoodMorning
rx.net/WeightExercises/Hamstrings/LVLyingLegCurl
net/WeightExercises/Hamstrings/Wt45Hyperextension
x.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
x.net/WeightExercises/DeltoidAnterior/DBShoulderPress

x.net/WeightExercises/PectoralSternal/BBBenchPress
.net/WeightExercises/PectoralSternal/DBBenchPress

x.net/WeightExercises/GluteusMaximus/BBDeadlift
ww.bodybuilding.com/exercises/romanian-deadlift
CLICK HERE

program from Cody LeFever


Swole at Every Height
READ THIS FIRST

CLICK HERE

WEEK 1
WEEK 1 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 10


3 x 10 2 10
1.25 3 10
Chin Ups 1 10
3 x 10 2 10
2.5 3 10
Lateral Raises 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15
Bicep Curls 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Romanian Deadlift (Barbell) 1 10


3 x 10 2 10
2.5 3 10
Dumbbell Row 1 10
3 x 10 2 10
2.5 3 10
Tricep Extensions 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15
Chest Flyes 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Front Squat (Barbell) 1 10


3 x 10 2 10
2.5 3 10
Chin Ups 1 10
3 x 10 2 10
2.5 3 10
Lateral Raises 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Bicep Curls 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 5
3x5 2 5
5 3 5+

Bench Press (Dumbbell) 1 10


3 x 10 2 10
1.25 3 10
Cable Row 1 10
3 x 10 2 10
2.5 3 10
Rear Delt Flyes 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
Tricep Extensions 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions
Metric (kg)
Imperial (lbs)

3x5
4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)


Shoulder Press (Dumbbell)

Bench Press (Barbell)


Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
READ THIS FIRST

CLICK HERE

WEEK 2
WEEK 2 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 3
WEEK 3 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 4
WEEK 4 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 5
WEEK 5 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 6
WEEK 6 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 7
WEEK 7 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 8
WEEK 8 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 9
WEEK 9 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 10
WEEK 10 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 11
WEEK 11 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 12
WEEK 12 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 13
WEEK 13 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 14
WEEK 14 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 15
WEEK 15 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 16
WEEK 16 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 17
WEEK 17 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 18
WEEK 18 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 19
WEEK 19 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 20
WEEK 20 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 21
WEEK 21 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 22
WEEK 22 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 23
WEEK 23 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 24
WEEK 24 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 25
WEEK 25 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 26
WEEK 26 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 27
WEEK 27 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 28
WEEK 28 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 29
WEEK 29 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 30
WEEK 30 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 31
WEEK 31 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 32
WEEK 32 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 33
WEEK 33 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 34
WEEK 34 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 35
WEEK 35 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 36
WEEK 36 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 37
WEEK 37 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 38
WEEK 38 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 39
WEEK 39 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 40
WEEK 40 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 41
WEEK 41 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 42
WEEK 42 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 43
WEEK 43 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 44
WEEK 44 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 45
WEEK 45 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 46
WEEK 46 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 47
WEEK 47 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 48
WEEK 48 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 49
WEEK 49 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 50
WEEK 50 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 51
WEEK 51 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
WEEK 52
WEEK 52 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Shoulder Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Romanian Deadlift (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Chest Flyes 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Front Squat (Barbell) 1 0 10


3 x 10 2 0 10
2.5 3 0 10
Chin Ups 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lateral Raises 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Bicep Curls 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Dumbbell) 1 0 10


3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Rear Delt Flyes 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
Tricep Extensions 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Version Number Release Date
1.00 1/29/2018
1.10 to 1.14 ????
1.20 3/29/2018
1.21 4/11/2018
1.22 7/28/2018
Notes
Released first version of this spreadsheet.
Adjustments, fine-tuning, and added a whole bunch of other crap.
Added 4 x 4 rep scheme after 3 x 5 and before 5 x 3.
Fixed bug that changes the rep scheme to 5 x 3 even without failing the 4 x 4 workout.
Updated link to spreadsheet instructions.

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