DAY ONE

COMPOUND LIFTS
Lift Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Back Squat 1 5
2 5
Rest: 1.5 - 3 mins 3 5
4 5
5 5

Bench Press Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
1 5
Rest: 1.5 - 3 mins 2 5
3 5
4 5
5 5

Bent Over Rows Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
1 5
Rest: 1.5 - 3 mins 2 5
3 5
4 5
5 5
ACCESSORY LIFTS
Alternating Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Dumbbell Curls 1 10
2 10
Rest: 45 - 90 sec 3 10

Alternating Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Hammer Curls 1 10
2 10
Rest: 45 - 90 sec 3 10
ABS
Weighted Decline Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Sit-Ups 1 25
2 15
Rest: 1 - 2 mins 3 15
DAY TWO
COMPOUND LIFTS
Lift Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Back Squat 1 5
2 5
Rest: 1.5 - 3 mins 3 5
4 5
5 5

Military Press Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
1 5
Rest: 1.5 - 3 mins 2 5
3 5
4 5
5 5

Deadlift Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
1 5
Rest: 2 - 3 mins 2 5
3 5
ACCESSORY LIFTS
Dumbbell Shrugs Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
1 10
Rest: 45 - 90 sec 2 10
3 10
ABS
Hanging Leg Raise Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
(Bodyweight) 1 10
2 10
Rest: 1 - 2 mins 3 10
DAY 3
DUMBBELLS
Lift Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Dumbbell Bench 1 10
Press 2 10
Rest: 1.5 - 3 min 3 10

Dumbbell Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
One-Armed 1 10
Rows 2 10
Rest: 1 - 2 min 3 10

Dumbbell Standing Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
French Press 1 5
2 5
Rest: 1 - 2 min 3 5

EZ Bar Wide-Grip Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Curls 1 10
2 10
Rest: 45 - 90 sec 3 10

EZ Bar Close-Grip Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Curls 1 10
2 10
Rest: 45 - 90 sec 3 10
ABS
Weighted Swiss Set # Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Ball Crunches 1 25
2 15
Rest: 45 - 90 sec 3 15
Progression on COMPOUND LIFTS (excluding deadlifts):
When performing a compound lift, i.e. 5 sets of 5 reps of back squats, I recommend using the same weight throughout the session. For example:

Lift Set # Reps Week 1

Back Squat 1 5 225 lb
2 5 225 lb
Rest: 1.5 - 3 mins 3 5 225 lb
4 5 225 lb
5 5 225 lb

If this session of 5 sets of 5 reps was difficult, and you feel as if you could not or could barely perform another rep with good form, use the same weight in the following session.

If this session was only somewhat or moderatley difficult, and you feel as if you could have performed another set without compromising your form, in the next session add 5 lb to the last 2 or 3 sets. For example:

Lift Set # Reps Week 1 Lift Set # Reps Week 1

Bench Press 1 5 225 lb Bench Press 1 5 225 lb
2 5 225 lb 2 5 225 lb
Rest: 1.5 - 3 mins 3 5 225 lb OR Rest: 1.5 - 3 mins 3 5 230 lb
4 5 230 lb 4 5 230 lb
5 5 230 lb 5 5 230 lb

If you were able to complete the session without too much difficulty and with good form, in the next session add 5 lb to Set # 1 of the previous session and perform at this weight straight across in your next session
(for the examples above, it would be 5 sets of 5 reps of 230 lb).

Progression on DEADLIFT:
Use the same weight for deadlift throughout the session. DO NOT increase the weight for the next session if you cannot perform all 3 sets of 5 reps with great form. If you fail a rep on deadlift, do not continue, but
try the same weight, or decrease the weight, for the next session. It is permissible to complete only 1 or 2 sets of deadlifts in a session if you feel another set will be too much.
Progression on ACCESSORY LIFTS:
As with compound lifts, I recommend using the same weight throughout the session. You may use your discretion here. Based on difficulty and form, you may perform either Set # 3 or Set # 2 and 3 at a higher weight
than on Set # 1. For example:

Alternating Set # Reps Week 1 Alternating Set # Reps Week 1

Dumbbell Curls 1 10 30 lb Dumbbell Curls 1 10 30 lb
2 10 30 lb 2 10 35 lb
Rest: 45 - 90 sec 3 10 35 lb Rest: 45 - 90 sec 3 10 35 lb

Once you are able to complete the session without too much difficulty and with good form, in the next session add 5 lb to Set # 1 of the previous session and perform at this weight straight across in your next session
(for the example above it would be 3 sets of 10 reps of 35 lb).

Progression on DUMBBELL LIFTS:

Same as ACCESSORY LIFTS.

Progression on ABS:
Weighted Decline Sit-Ups: Use the same weight throughout the session. Once the weight is no longer difficult, increase by 5 lb until you reach 35 lb. Once you reach 35 lb, focus on form and controlling the negative
(motion on the way down).

Hanging Leg Raise: This exercise is difficult for many. Do as many as you can until you can perform 3 sets of 10 reps. Once you can complete this, focus on keeping your legs straight, controlling the negative, and
getting your toes to the bar.

Weighted Swiss Ball Crunch: Use the same weight throughout the session. Once the weight is no longer difficult, increase by 5 lb until you reach 85 lb. Once you reach 85 lb, feel free to add more reps/sets.

Rest Between Sets: Rest times under each lift are the suggested amounts of rest time between sets of that lift.

Rest Between Sessions: Take 1 day of rest between each session. For example, lift on Monday/Wednesday/Friday, Tuesday/Thursday/Saturday, etc.