5.

) *評分指南：（從下方的藍色下拉框中選擇該項目，根據每個運動的訓練和評分進行選擇）
( 2 = 今天我訓練的肌肉完全沒有酸痛感，幾乎沒有任何泵感。）
(1 = 今天我訓練的肌肉完全沒有酸痛感，但我確實感受到了泵感。)
( 0 = 今天我訓練的肌肉可能只剛剛恢復或只有一點點酸痛感，得到了良好的泵感，感覺這已經足夠的工作量。）
(-1 = 今天我訓練的肌肉仍然有明顯的酸痛感，完成訓練組數需要付出很大的努力。）
(-2 = 我的肌肉仍然非常酸痛，我覺得完成今天的訓練組數已經過度了。）

6-20 6-20 6-20 6-20 6-20 6-20

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 1: 10RM Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Push 史密上斜臥推 50 史密上斜臥推 2 42.5 3/fail 10,9 2 史密上斜臥推 2 42.5 3/fail 9,9 1 史密上斜臥推 2 45 2/fail 史密上斜臥推 2 45 2/fail 史密上斜臥推 2 47.5 2/fail 史密上斜臥推 2 47.5 1/fail 史密上斜臥推 2 42.5 1/2 reps of Week 1
Chest Isolation or Triceps 雙槓撐體 72 雙槓撐體 2 60 3/fail 8,7 1 雙槓撐體 2 60 3/fail 8,7 1 雙槓撐體 3 62.5 2/fail 雙槓撐體 3 62.5 2/fail 雙槓撐體 3 65 2/fail 雙槓撐體 3 65 1/fail 雙槓撐體 2 60 1/2 reps of Week 1
Horizontal Push 機械臥推 60 機械臥推 2 50 3/fail 9,8 1 機械臥推 2 50 3/fail 8,6 0 機械臥推 3 52.5 2/fail 機械臥推 3 52.5 2/fail 機械臥推 3 55 2/fail 機械臥推 3 55 1/fail 機械臥推 2 50 1/2 reps of Week 1
Horizontal Pull 機械划船 80 機械划船 2 67.5 3/fail 10,9 1 機械划船 2 70 3/fail 8,7 1 機械划船 3 70 2/fail 機械划船 3 72.5 2/fail 機械划船 3 72.5 2/fail 機械划船 3 75 1/fail 機械划船 2 67.5 1/2 reps of Week 1
Vertical Pull 半程引體上升 62 半程引體上升 2 52.5 3/fail 9,8 1 半程引體上升 3 52.5 3/fail 9,8,6 0 半程引體上升 4 55 2/fail 半程引體上升 4 55 2/fail 半程引體上升 4 57.5 2/fail 半程引體上升 4 57.5 1/fail 半程引體上升 2 52.5 1/2 reps of Week 1
Side Delts 機械側平舉 25 機械側平舉 3 22.5 3/fail 8,7,6 1 機械側平舉 4 22.5 3/fail 8,7,6,5 0 機械側平舉 5 22.5 2/fail 機械側平舉 5 22.5 2/fail 機械側平舉 5 22.5 2/fail 機械側平舉 5 25 1/fail 機械側平舉 2 22.5 1/2 reps of Week 1
Abs 斜板卷腹 15 斜板卷腹 2 12 3/fail 10,8 1 斜板卷腹 3 12 3/fail 10,8,8 0 斜板卷腹 4 12 2/fail 斜板卷腹 4 12 2/fail 斜板卷腹 4 12 2/fail 斜板卷腹 4 14 1/fail 斜板卷腹 2 12 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 2: 10RM Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
Quads V-Squat 120 V-Squat 3 102.5 3/fail 10,9,9 1 V-Squat 3 105 3/fail 9,9,9 0 V-Squat 3 107.5 2/fail V-Squat 3 110 2/fail V-Squat 3 112.5 2/fail V-Squat 3 112.5 1/fail V-Squat 2 102.5 1/2 reps of Week 1
Quads Leg Press 140 Leg Press 2 120 3/fail 10,8 1 Leg Press 2 122.5 3/fail 9,9 0 Leg Press 2 125 2/fail Leg Press 2 127.5 2/fail Leg Press 2 130 2/fail Leg Press 2 132.5 1/fail Leg Press 2 120 1/2 reps of Week 1
Hamstring Isolation 俯臥Leg Curl 35 俯臥Leg Curl 3 30 3/fail 11,10,10 1 俯臥Leg Curl 3 30 3/fail 10,10 1 俯臥Leg Curl 3 30 2/fail 俯臥Leg Curl 3 30 2/fail 俯臥Leg Curl 3 30 2/fail 俯臥Leg Curl 3 32.5 1/fail 俯臥Leg Curl 2 30 1/2 reps of Week 1
Calves Leg Press提踵 65 Leg Press提踵 4 55 3/fail 12,12,11,11 1 Leg Press提踵 5 55 3/fail 11,11,11,11,11 0 Leg Press提踵 5 57.5 2/fail Leg Press提踵 5 57.5 2/fail Leg Press提踵 5 60 2/fail Leg Press提踵 5 60 1/fail Leg Press提踵 2 55 1/2 reps of Week 1
Triceps 頭顱粉碎者 20 頭顱粉碎者 3 17.5 3/fail 10,10,10 2 頭顱粉碎者 3 17.5 3/fail 11,10,9 0 頭顱粉碎者 3 17.5 2/fail 頭顱粉碎者 3 17.5 2/fail 頭顱粉碎者 3 17.5 2/fail 頭顱粉碎者 3 20 1/fail 頭顱粉碎者 2 17.5 1/2 reps of Week 1
Front Delts 機械肩推 60 機械肩推 3 50 3/fail 9,8,8 0 機械肩推 3 50 3/fail 8,8,7 0 機械肩推 3 52.5 2/fail 機械肩推 3 52.5 2/fail 機械肩推 3 55 2/fail 機械肩推 3 55 1/fail 機械肩推 2 50 1/2 reps of Week 1
One day rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 3: 10RM Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Vertical Pull 半程引體上升 62 半程引體上升 2 52.5 3/fail 9,8 1 半程引體上升 2 52.5 3/fail 8,7 1 半程引體上升 2 55 2/fail 半程引體上升 2 55 2/fail 半程引體上升 2 57.5 2/fail 半程引體上升 2 57.5 1/fail 半程引體上升 2 27.5 1/2 reps of Week 1
Vertical Pull 闊手高位下拉 55 闊手高位下拉 2 47.5 3/fail 8,7 0 闊手高位下拉 2 47.5 3/fail 8,7 1 闊手高位下拉 2 50 2/fail 闊手高位下拉 2 50 2/fail 闊手高位下拉 2 52.5 2/fail 闊手高位下拉 2 52.5 1/fail 闊手高位下拉 2 25 1/2 reps of Week 1
Horizontal Pull 機械划船 80 機械划船 2 67.5 3/fail 9,8 0 機械划船 3 70 3/fail 8,8,8 1 機械划船 3 70 2/fail 機械划船 3 72.5 2/fail 機械划船 3 72.5 2/fail 機械划船 3 75 1/fail 機械划船 2 35 1/2 reps of Week 1
Rear or Side Delts Cable面拉 20 Cable面拉 3 17.5 3/fail 14,13,13 1 Cable面拉 3 17.5 3/fail 10,10,9 1 Cable面拉 3 17.5 2/fail Cable面拉 3 17.5 2/fail Cable面拉 3 17.5 2/fail Cable面拉 3 20 1/fail Cable面拉 2 10 1/2 reps of Week 1
Horizontal Push 機械臥推 60 機械臥推 2 50 3/fail 8,8 0 機械臥推 2 50 3/fail 8,7 1 機械臥推 2 52.5 2/fail 機械臥推 2 52.5 2/fail 機械臥推 2 55 2/fail 機械臥推 2 55 1/fail 機械臥推 2 25 1/2 reps of Week 1
Incline Push 史密斯上斜臥推 50 史密斯上斜臥推 2 42.5 3/fail 8,7 0 史密斯上斜臥推 3 42.5 3/fail 8,7,6 0 史密斯上斜臥推 3 45 2/fail 史密斯上斜臥推 3 45 2/fail 史密斯上斜臥推 3 47.5 2/fail 史密斯上斜臥推 3 47.5 1/fail 史密斯上斜臥推 2 22.5 1/2 reps of Week 1
Abs 斜板卷腹 15 斜板卷腹 2 12.5 3/fail 10,6 1 斜板卷腹 2 12.5 3/fail 10,8 1 斜板卷腹 2 12.5 2/fail 斜板卷腹 2 12.5 2/fail 斜板卷腹 2 12.5 2/fail 斜板卷腹 2 15 1/fail 斜板卷腹 2 7.5 1/2 reps of Week 1
One day rest between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 4: 10RM Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes 啞鈴弓箭步 25 啞鈴弓箭步 3 22.5 3/fail 18,16,16 0 啞鈴弓箭步 3 22.5 3/fail 18,18,18 0 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 25 1/fail 啞鈴弓箭步 2 12.5 1/2 reps of Week 1
Hamstring Hip Hinge 山羊挺身 15 山羊挺身 3 12.5 3/fail 9,8,8 0 山羊挺身 4 12.5 3/fail 9,8,8,8 0 山羊挺身 4 12.5 2/fail 山羊挺身 4 12.5 2/fail 山羊挺身 4 12.5 2/fail 山羊挺身 4 15 1/fail 山羊挺身 2 7.5 1/2 reps of Week 1
Quads V-Squat 120 V-Squat 2 102.5 3/fail 8,8 0 V-Squat 2 105 3/fail 8,8 0 V-Squat 2 107.5 2/fail V-Squat 2 110 2/fail V-Squat 2 112.5 2/fail V-Squat 2 112.5 1/fail V-Squat 2 52.5 1/2 reps of Week 1
Biceps 啞鈴彎舉 25 啞鈴彎舉 3 22.5 3/fail 8,8,8 0 啞鈴彎舉 3 22.5 3/fail 8,7,7 0 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 25 1/fail 啞鈴彎舉 2 12.5 1/2 reps of Week 1
Traps 啞鈴聳肩 60 啞鈴聳肩 3 50 3/fail 9,9 1 啞鈴聳肩 3 50 3/fail 8,8,8 0 啞鈴聳肩 3 52.5 2/fail 啞鈴聳肩 3 52.5 2/fail 啞鈴聳肩 3 55 2/fail 啞鈴聳肩 3 55 1/fail 啞鈴聳肩 2 25 1/2 reps of Week 1
Calves Leg Press提踵 65 Leg Press提踵 4 55 3/fail 12,12,11,10 1 Leg Press提踵 4 55 3/fail 11,11,11, 0 Leg Press提踵 4 57.5 2/fail Leg Press提踵 4 57.5 2/fail Leg Press提踵 4 60 2/fail Leg Press提踵 4 60 1/fail Leg Press提踵 2 27.5 1/2 reps of Week 1

One day rest between day 4 and the next week's day 1

Exercise Rating Menu:

2
1
0
-1
-2

Abs Exercise Link

Machine Crunch https://youtu.be/GWeVF2aVk8g
Slant Board Sit-Up https://youtu.be/JYiWXFIikW4
Reaching Sit-Up https://youtu.be/ENaZCLrz8_c
V-Up https://youtu.be/vz97voWk3jU
Modified Candlestickhttps://youtu.be/sPIBL43Ds48
Hanging Knee Raise https://youtu.be/dmwMfjPQIP8
https://youtu.be/5p-vP_XyNaA
Hanging Strait Leg Raise

Calves Exercise Link

https://youtu.be/wrPN51LyOUE
Calves on Calf Machine
Stair Calves https://youtu.be/mucRuC4sEjQ
https://youtu.be/oRRs1bGzimM
Calves on Leg Press
Smith Machine Calveshttps://youtu.be/IkrC1u5e-RQ

Biceps Exercise Link

Barbell Curl https://youtu.be/tYpquedo9e0
EZ Curl https://youtu.be/MCjBeB844rU
https://youtu.be/GztM7atVgd8
Close Grip Barbell Curl
https://youtu.be/yYB76DOBPsM
2-Arm Dumbbell Curl
Cable Curl https://youtu.be/nW7w5vG6IIc
https://youtu.be/2jsTYbOkx1U
Incline Dumbbell Curl
Dummbell Twist Curlhttps://youtu.be/DcRJ3bLJuVw
Hammer Curl https://youtu.be/xsOm9xn83-8
Dumbbell Spider Curlh ttps://youtu.be/y_GK6fn7raU
Alternating Dumbbell https://youtu.be/S97e09rLmEU
Curl
https://youtu.be/sR_EdrSruyQ
Cable Rope Twist Curl

Rear Delts Exercise Link

Barbell Facepull https://youtu.be/BvX7g1yr1pY
Dumbbell Facepullhttps://youtu.be/d90AskSQcDc
Cable Facepull https://youtu.be/Ana4dJbCvxE
Dumbbell Rear Lateral https://youtu.be/c32OxRaEhxM
Raise

Side Delts Exercise Link

Barbell Upright Rowhttps://youtu.be/fbFISuP7Ezk
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Upright Rowhttps://youtu.be/FoZM6vuuKBc
Dumbbell Side Lateral https://youtu.be/pg3hz43P09w
Raise
Thumbs Down Lateral https://youtu.be/7P2LTF73EOM
Raise

Traps Exercise Link

Barbell Shrug https://youtu.be/hR8aOS5LZjU
https://youtu.be/6DiJh6_jeoo
Barbell Bent Over Shrug
Dumbbell Shrug https://youtu.be/z3yCDRGrQTM
https://youtu.be/S3NIBLmlKaU
Dumbbell Bent Over Shrug

Horizontal Triceps Exercise Link

Skullcrusher https://youtu.be/hJLXuvZd05w
JM Press https://youtu.be/daSL236nYZs
Dips https://youtu.be/B48xWtzMHxk
Assisted Dips https://youtu.be/a5_JKN7j7Ug
https://youtu.be/TtXlapucVxM
Dumbbell Skullcrusher
https://youtu.be/B33bKk_r5PU
Cable Tricep Pushdown
Cable Rope Pushdownhttps://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho

Vertical Triceps Exercise Link

https://youtu.be/U3SkMY6jw5M
EZ Bar Overhead Tricep Extension
https://youtu.be/He-GN_4MAY4
Barbell Overhead Tricep Extension
https://youtu.be/pOX1m37rOWo
Seated EZ Bar Overhead Tricep Extension
Seated Barbell Overhead Tricephttps://youtu.be/aNzU6AYZiEs
Extension
https://youtu.be/B21LHpkamJM
Cable Overhead Tricep Extension

Horizonal Back Exercise Link

https://youtu.be/o2qSVwxiFk4
Barbell Bent Over Row
Underhand EZ Bar Rowhttps://youtu.be/ROIrNQJBKZ0
Row to Chest https://youtu.be/tRT-cLlXJZ0
1-Arm Dumbbell Rowhttps://youtu.be/Wdv_3ojsPhU
Chest Supported Rowhttps://youtu.be/4Idz7uwm3OU
Row Machine https://youtu.be/J44yAQ_LXXU
2-Arm Dumbbell Row https://youtu.be/o1yPuXatVRs
Cable Row https://youtu.be/y47HOtqxZkg

Vertical Back Exercise Link

Overhand Pulluphttps://youtu.be/NF4nbNsqreQ
Parallel Pullup https://youtu.be/lFyDmuDjRts
Underhand Pulluphttps://youtu.be/SmRa30Jci54
Wide Grip Pulluphttps://youtu.be/HOWPPDueZY8
https://youtu.be/ghHW6sETs-I
Assisted Overhand Pullup
Assisted Parallel Pullup
https://youtu.be/UNo4yBbidG4
Assisted Underhand Pullup
https://youtu.be/2PC8eYTte5w
Normal Grip Pulldownhttps://youtu.be/gQ179IUjMsQ
Parallel Pulldown https://youtu.be/uMjeHo2_EwM
Underhand Pulldownhttps://youtu.be/bxfHw1LvH24
Wide-Grip Pulldownhttps://youtu.be/xyoFXl-k644
Narrow Grip Pulldownh ttps://youtu.be/QzjjwxZOVdE

Quads Exercise Link

High Bar Squat https://youtu.be/2-o_-HTPhv8
Close Stance Feet Forwardhttps://youtu.be/ppluAD4MHK8
Squats
https://youtu.be/SYji94GabJg
Machine Feet Forward Squat
Leg Press https://youtu.be/mJSsWpuyiCM
Hack Squat https://youtu.be/SOyO4LHjhX4
Front Squat https://youtu.be/lNYA35p8XJQ
https://youtu.be/uFEPuNtHoOU
Front Squat (Alernate Grip)

Glutes Exercise Link

https://youtu.be/vNgwqFsVstY
Barbell Walking Lunge
Dumbbell Walking Lungehttps://youtu.be/LRgZFHceZGo
Sumo Squat https://youtu.be/wjw-4R5VR20
Deficit Deadlift https://youtu.be/WWS1rPFPyiQ
25's Deadlift https://youtu.be/7If7L0lAur8
Sumo Deadlift https://youtu.be/xp1IeyTOB4U
Deadlift https://youtu.be/euEPxA3gsDo
Hex Bar Deadlift https://youtu.be/f-_q_3tN6Yo

Hamstrings Hip Hinge Exercise Link

Stiff-Legged Deadlifthttps://youtu.be/zbYgjREbdb0
Low Bar Good Morninghttps://youtu.be/Z3AC4mmiKhw
High Bar Good Morning https://youtu.be/hzHJugCcT6g
https://youtu.be/OMUGU1Vh8Ao
45 Degree Back Raise

Hamstrings Isolation Exercise Link

Lying Leg Curl https://youtu.be/m4KB9-Uo4Kc
Seated Leg Curl https://youtu.be/BHxrogNaKoo
Single-Leg Leg Curl https://youtu.be/SMln-yOUKSA

Chest Isolation Exercise Link

Flat Dumbbell Flyehttps://youtu.be/t2Kk-TOhq14
https://youtu.be/_GBEHrc_V5U
Incline Dumbbell Flye
Cable Flye https://youtu.be/60Ai9_c60xg
High Cable Flye https://youtu.be/ipoTKasbDyQ
Machine Chest Flyehttps://youtu.be/6L7xI3jO_GU
Cable Incline Flyehttps://youtu.be/UPGRju60F60
Pec Dec Flye https://youtu.be/ZYM1mNayaeI

Horizontal Push Exercise Link

Medium Grip Bench Presshttps://youtu.be/Dl-by6_vATQ
Wide Grip Bench Presshttps://youtu.be/ILToidt_G0U
Flat Dumbbell Bench https://youtu.be/20_pP7oaH34
Press
https://youtu.be/3s_QUA4HcxI
Close Grip Bench Press
https://youtu.be/cg4tsxQ1BP4
Flat Machine Bench Press
Pushup https://youtu.be/TM_PeJIdQwE
Close Grip Pushuphttps://youtu.be/PFtO-p5VLO0

Incline Push Exercise Link

Incline Medium Grip Bench https://youtu.be/zWRCV_td3I8
Press
https://youtu.be/MDuOnEyof1w
Incline Wide Grip Bench Press
https://youtu.be/efDlxayx234
Low Incline Dumbbell Press
https://youtu.be/LYZDsNv8kJ8
Incline Dumbbell Press
Incline Close Grip Benchhttps://youtu.be/2JIPv1E5a0I
Press
Incline Machine Benchhttps://youtu.be/eaI0E6ZcwM4
Press

Front Delts Exercise Link

https://youtu.be/n9RZ6FEthGU
Standing Barbell Shoulder Press
Seated Barbell Shoulderhttps://youtu.be/dF9Pm_-2zmg
Press
Seated Dumbbell Shoulderhttps://youtu.be/RGFdTZznnRs
Press
High Incline Dumbbell https://youtu.be/YIqmLutlM1g
Press
https://youtu.be/W6kJbZeFssU
Shoulder Press Machine
https://youtu.be/Ax_6UXGQo7o
Standing Dumbbell Shoulder Press

Triceps Exercise Link

Skullcrusher https://youtu.be/hJLXuvZd05w
https://youtu.be/U3SkMY6jw5M
EZ Bar Overhead Tricep Extension
JM Press https://youtu.be/daSL236nYZs
https://youtu.be/He-GN_4MAY4
Barbell Overhead Tricep Extension
Dips https://youtu.be/B48xWtzMHxk
Seated EZ Bar Overhead Tricep https://youtu.be/pOX1m37rOWo
Extension
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricephttps://youtu.be/aNzU6AYZiEs
Extension
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
https://youtu.be/B21LHpkamJM
Cable Overhead Tricep Extension
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Exercise Link
Incline Push or Front DeltsMedium Grip Bench
Incline https://youtu.be/zWRCV_td3I8
Press
Standing Barbell Shoulder https://youtu.be/n9RZ6FEthGU
Press
Incline Wide Grip Bench https://youtu.be/MDuOnEyof1w
Press
Seated Barbell Shoulderhttps://youtu.be/dF9Pm_-2zmg
Press
https://youtu.be/efDlxayx234
Low Incline Dumbbell Press
Seated Dumbbell Shoulder https://youtu.be/RGFdTZznnRs
Press
Incline Dumbbell Presshttps://youtu.be/LYZDsNv8kJ8
High Incline Dumbbell https://youtu.be/YIqmLutlM1g
Press
Incline Close Grip Benchhttps://youtu.be/2JIPv1E5a0I
Press
Shoulder Press Machine https://youtu.be/W6kJbZeFssU
Incline Machine Benchhttps://youtu.be/eaI0E6ZcwM4
Press
Standing Dumbbell Shoulder https://youtu.be/Ax_6UXGQo7o
Press
Exercise Link
Chest Isolation or Triceps Flat Dumbbell Flyehttps://youtu.be/t2Kk-TOhq14
Skullcrusher https://youtu.be/hJLXuvZd05w
Incline Dumbbell Flyehttps://youtu.be/_GBEHrc_V5U
https://youtu.be/U3SkMY6jw5M
EZ Bar Overhead Tricep Extension
Cable Flye https://youtu.be/60Ai9_c60xg
JM Press https://youtu.be/daSL236nYZs
High Cable Flye https://youtu.be/ipoTKasbDyQ
https://youtu.be/He-GN_4MAY4
Barbell Overhead Tricep Extension
Machine Chest Flyehttps://youtu.be/6L7xI3jO_GU
Dips https://youtu.be/B48xWtzMHxk
Cable Incline Flyehttps://youtu.be/UPGRju60F60
Seated EZ Bar Overhead Tricep https://youtu.be/pOX1m37rOWo
Extension
Pec Dec Flye https://youtu.be/ZYM1mNayaeI
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricephttps://youtu.be/aNzU6AYZiEs
Extension
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
https://youtu.be/B21LHpkamJM
Cable Overhead Tricep Extension
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho

Exercise Link
Rear Delts or Side Delts Barbell Facepull https://youtu.be/BvX7g1yr1pY
Barbell Upright Rowhttps://youtu.be/fbFISuP7Ezk
Dumbbell Facepullhttps://youtu.be/d90AskSQcDc
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Facepull https://youtu.be/Ana4dJbCvxE
Cable Upright Rowhttps://youtu.be/FoZM6vuuKBc
Dumbbell Rear Lateral https://youtu.be/c32OxRaEhxM
Raise
Dumbbell Side Lateral https://youtu.be/pg3hz43P09w
Raise
Thumbs Down Lateral https://youtu.be/7P2LTF73EOM
Raise

Category Table name

Abs Abs
Calves Calves
Biceps Biceps
Rear Delts Rear_Delts
Side Delts Side_Delts
Traps Traps
Horizontal Triceps Horizontal_Triceps
Vertical Triceps Vertical_Triceps
Horizontal Pull Horizonal_Back
Vertical Pull Vertical_Back
Quads Quads
Glutes Glutes
Hamstring Hip Hinge Hamstrings_Hip_Hinge
Hamstring Isolation Hamstrings_Isolation
Chest Isolation Chest_Isolation
Horizontal Push Horizontal_Push
Incline Push Incline_Push
Front Delts Front_Delts
Triceps Triceps
Incline Push or Front Delts
Incline_Push_or_Front_Delts
Chest Isolation or TricepsChest_Isolation_or_Triceps
Rear or Side Delts Rear_or_Side_Delts

Exercise Link
Machine Crunch https://youtu.be/GWeVF2aVk8g
Slant Board Sit-Up https://youtu.be/JYiWXFIikW4
Reaching Sit-Up https://youtu.be/ENaZCLrz8_c
V-Up https://youtu.be/vz97voWk3jU
Modified Candlestickh ttps://youtu.be/sPIBL43Ds48
Hanging Knee Raisehttps://youtu.be/dmwMfjPQIP8
Hanging Strait Leg Raise
https://youtu.be/5p-vP_XyNaA
Barbell Curl https://youtu.be/tYpquedo9e0
EZ Curl https://youtu.be/MCjBeB844rU
Close Grip Barbell Curlhttps://youtu.be/GztM7atVgd8
2-Arm Dumbbell Curl https://youtu.be/yYB76DOBPsM
Cable Curl https://youtu.be/nW7w5vG6IIc
Incline Dumbbell Curlhttps://youtu.be/2jsTYbOkx1U
Dummbell Twist Curlh ttps://youtu.be/DcRJ3bLJuVw
Hammer Curl https://youtu.be/xsOm9xn83-8
Dumbbell Spider Curlh ttps://youtu.be/y_GK6fn7raU
Alternating Dumbbell Curl https://youtu.be/S97e09rLmEU
Cable Rope Twist Curlh ttps://youtu.be/sR_EdrSruyQ
Calves on Calf Machine https://youtu.be/wrPN51LyOUE
Stair Calves https://youtu.be/mucRuC4sEjQ
Calves on Leg Presshttps://youtu.be/oRRs1bGzimM
Smith Machine Calvesh ttps://youtu.be/IkrC1u5e-RQ
Flat Dumbbell Flye https://youtu.be/t2Kk-TOhq14
Incline Dumbbell Flye h ttps://youtu.be/_GBEHrc_V5U
Cable Flye https://youtu.be/60Ai9_c60xg
High Cable Flye https://youtu.be/ipoTKasbDyQ
Machine Chest Flyehttps://youtu.be/6L7xI3jO_GU
Cable Incline Flye https://youtu.be/UPGRju60F60
Pec Dec Flye https://youtu.be/ZYM1mNayaeI
Flat Dumbbell Flye https://youtu.be/t2Kk-TOhq14
Skullcrusher https://youtu.be/hJLXuvZd05w
Incline Dumbbell Flye h ttps://youtu.be/_GBEHrc_V5U
EZ Bar Overhead Tricep Extension
https://youtu.be/U3SkMY6jw5M
Cable Flye https://youtu.be/60Ai9_c60xg
JM Press https://youtu.be/daSL236nYZs
High Cable Flye https://youtu.be/ipoTKasbDyQ
Barbell Overhead Tricep Extension
https://youtu.be/He-GN_4MAY4
Machine Chest Flyehttps://youtu.be/6L7xI3jO_GU
Dips https://youtu.be/B48xWtzMHxk
Cable Incline Flye https://youtu.be/UPGRju60F60
Seated EZ Bar Overhead Tricephttps://youtu.be/pOX1m37rOWo
Extension
Pec Dec Flye https://youtu.be/ZYM1mNayaeI
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricep https://youtu.be/aNzU6AYZiEs
Extension
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Overhead Tricep Extension
https://youtu.be/B21LHpkamJM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Standing Barbell Shoulderhttps://youtu.be/n9RZ6FEthGU
Press
Seated Barbell Shoulder https://youtu.be/dF9Pm_-2zmg
Press
Seated Dumbbell Shoulderhttps://youtu.be/RGFdTZznnRs
Press
High Incline Dumbbell Press https://youtu.be/YIqmLutlM1g
Shoulder Press Machine https://youtu.be/W6kJbZeFssU
Standing Dumbbell Shoulder https://youtu.be/Ax_6UXGQo7o
Press
Barbell Walking Lunge h ttps://youtu.be/vNgwqFsVstY
Dumbbell Walking Lunge https://youtu.be/LRgZFHceZGo
Sumo Squat https://youtu.be/wjw-4R5VR20
Deficit Deadlift https://youtu.be/WWS1rPFPyiQ
25's Deadlift https://youtu.be/7If7L0lAur8
Sumo Deadlift https://youtu.be/xp1IeyTOB4U
Deadlift https://youtu.be/euEPxA3gsDo
Hex Bar Deadlift https://youtu.be/f-_q_3tN6Yo
Stiff-Legged Deadlifthttps://youtu.be/zbYgjREbdb0
Low Bar Good Morning https://youtu.be/Z3AC4mmiKhw
High Bar Good Morning https://youtu.be/hzHJugCcT6g
45 Degree Back Raise https://youtu.be/OMUGU1Vh8Ao
Lying Leg Curl https://youtu.be/m4KB9-Uo4Kc
Seated Leg Curl https://youtu.be/BHxrogNaKoo
Single-Leg Leg Curl https://youtu.be/SMln-yOUKSA
Barbell Bent Over Row https://youtu.be/o2qSVwxiFk4
Underhand EZ Bar Row h ttps://youtu.be/ROIrNQJBKZ0
Row to Chest https://youtu.be/tRT-cLlXJZ0
1-Arm Dumbbell Row h ttps://youtu.be/Wdv_3ojsPhU
Chest Supported Row https://youtu.be/4Idz7uwm3OU
Row Machine https://youtu.be/J44yAQ_LXXU
2-Arm Dumbbell Row https://youtu.be/o1yPuXatVRs
Cable Row https://youtu.be/y47HOtqxZkg
Medium Grip Bench Press https://youtu.be/Dl-by6_vATQ
Wide Grip Bench Pressh ttps://youtu.be/ILToidt_G0U
Flat Dumbbell Bench Press https://youtu.be/20_pP7oaH34
Close Grip Bench Press https://youtu.be/3s_QUA4HcxI
Flat Machine Bench Press https://youtu.be/cg4tsxQ1BP4
Pushup https://youtu.be/TM_PeJIdQwE
Close Grip Pushup https://youtu.be/PFtO-p5VLO0
Skullcrusher https://youtu.be/hJLXuvZd05w
JM Press https://youtu.be/daSL236nYZs
Dips https://youtu.be/B48xWtzMHxk
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Incline Medium Grip Bench https://youtu.be/zWRCV_td3I8
Press
Incline Wide Grip Benchhttps://youtu.be/MDuOnEyof1w
Press
Low Incline Dumbbell Press https://youtu.be/efDlxayx234
Incline Dumbbell Press https://youtu.be/LYZDsNv8kJ8
Incline Close Grip Bench Press https://youtu.be/2JIPv1E5a0I
Incline Machine Bench Press https://youtu.be/eaI0E6ZcwM4
Incline Medium Grip Bench https://youtu.be/zWRCV_td3I8
Press
Standing Barbell Shoulderhttps://youtu.be/n9RZ6FEthGU
Press
Incline Wide Grip Benchhttps://youtu.be/MDuOnEyof1w
Press
Seated Barbell Shoulder https://youtu.be/dF9Pm_-2zmg
Press
Low Incline Dumbbell Press https://youtu.be/efDlxayx234
Seated Dumbbell Shoulderhttps://youtu.be/RGFdTZznnRs
Press
Incline Dumbbell Press https://youtu.be/LYZDsNv8kJ8
High Incline Dumbbell Press https://youtu.be/YIqmLutlM1g
Incline Close Grip Bench Press https://youtu.be/2JIPv1E5a0I
Shoulder Press Machine https://youtu.be/W6kJbZeFssU
Incline Machine Bench Press https://youtu.be/eaI0E6ZcwM4
Standing Dumbbell Shoulder https://youtu.be/Ax_6UXGQo7o
Press
High Bar Squat https://youtu.be/2-o_-HTPhv8
Close Stance Feet Forwardhttps://youtu.be/ppluAD4MHK8
Squats
Machine Feet Forward Squat https://youtu.be/SYji94GabJg
Leg Press https://youtu.be/mJSsWpuyiCM
Hack Squat https://youtu.be/SOyO4LHjhX4
Front Squat https://youtu.be/lNYA35p8XJQ
Front Squat (Alernate Grip)
https://youtu.be/uFEPuNtHoOU
Barbell Facepull https://youtu.be/BvX7g1yr1pY
Dumbbell Facepull https://youtu.be/d90AskSQcDc
Cable Facepull https://youtu.be/Ana4dJbCvxE
Dumbbell Rear Lateral Raisehttps://youtu.be/c32OxRaEhxM
Barbell Facepull https://youtu.be/BvX7g1yr1pY
Barbell Upright Row https://youtu.be/fbFISuP7Ezk
Dumbbell Facepull https://youtu.be/d90AskSQcDc
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Facepull https://youtu.be/Ana4dJbCvxE
Cable Upright Rowhttps://youtu.be/FoZM6vuuKBc
Dumbbell Rear Lateral Raisehttps://youtu.be/c32OxRaEhxM
Dumbbell Side Lateral Raise
https://youtu.be/pg3hz43P09w
Thumbs Down Lateral Raise https://youtu.be/7P2LTF73EOM
Barbell Upright Row https://youtu.be/fbFISuP7Ezk
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Upright Rowhttps://youtu.be/FoZM6vuuKBc
Dumbbell Side Lateral Raise
https://youtu.be/pg3hz43P09w
Thumbs Down Lateral Raise https://youtu.be/7P2LTF73EOM
Barbell Shrug https://youtu.be/hR8aOS5LZjU
Barbell Bent Over Shrug https://youtu.be/6DiJh6_jeoo
Dumbbell Shrug https://youtu.be/z3yCDRGrQTM
Dumbbell Bent Over Shrug https://youtu.be/S3NIBLmlKaU
Skullcrusher https://youtu.be/hJLXuvZd05w
EZ Bar Overhead Tricep Extension
https://youtu.be/U3SkMY6jw5M
JM Press https://youtu.be/daSL236nYZs
Barbell Overhead Tricep Extension
https://youtu.be/He-GN_4MAY4
Dips https://youtu.be/B48xWtzMHxk
Seated EZ Bar Overhead Tricephttps://youtu.be/pOX1m37rOWo
Extension
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricep https://youtu.be/aNzU6AYZiEs
Extension
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Overhead Tricep Extension
https://youtu.be/B21LHpkamJM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Overhand Pullup https://youtu.be/NF4nbNsqreQ
Parallel Pullup https://youtu.be/lFyDmuDjRts
Underhand Pullup https://youtu.be/SmRa30Jci54
Wide Grip Pullup https://youtu.be/HOWPPDueZY8
Assisted Overhand Pullup https://youtu.be/ghHW6sETs-I
Assisted Parallel Pulluphttps://youtu.be/UNo4yBbidG4
Assisted Underhand Pullup https://youtu.be/2PC8eYTte5w
Normal Grip Pulldown https://youtu.be/gQ179IUjMsQ
Parallel Pulldownhttps://youtu.be/uMjeHo2_EwM
Underhand Pulldownh ttps://youtu.be/bxfHw1LvH24
Wide-Grip Pulldownhttps://youtu.be/xyoFXl-k644
Narrow Grip Pulldown h ttps://youtu.be/QzjjwxZOVdE
EZ Bar Overhead Tricep Extension
https://youtu.be/U3SkMY6jw5M
Barbell Overhead Tricep Extension
https://youtu.be/He-GN_4MAY4
Seated EZ Bar Overhead Tricephttps://youtu.be/pOX1m37rOWo
Extension
Seated Barbell Overhead Tricep https://youtu.be/aNzU6AYZiEs
Extension
Cable Overhead Tricep Extension
https://youtu.be/B21LHpkamJM
 5.) *評分指南：（從下方的藍色下拉框中選擇該項目，根據每個運動的訓練和評分進行選擇）
( 2 = 今天我訓練的肌肉完全沒有酸痛感，幾乎沒有任何泵感。）
(1 = 今天我訓練的肌肉完全沒有酸痛感，但我確實感受到了泵感。)
( 0 = 今天我訓練的肌肉可能只剛剛恢復或只有一點點酸痛感，得到了良好的泵感，感覺這已經足夠的工作量。）
(-1 = 今天我訓練的肌肉仍然有明顯的酸痛感，完成訓練組數需要付出很大的努力。）
(-2 = 我的肌肉仍然非常酸痛，我覺得完成今天的訓練組數已經過度了。）

6-20 6-20 6-20 6-20 6-20 6-20

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 1: 10RM Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Push 史密上斜臥推 52.5 史密上斜臥推 2 45 3/fail 史密上斜臥推 2 45 3/fail 史密上斜臥推 2 47.5 2/fail 史密上斜臥推 2 47.5 2/fail 史密上斜臥推 2 50 2/fail 史密上斜臥推 2 50 1/fail 史密上斜臥推 2 45 1/2 reps of Week 1
Chest Isolation or Triceps 雙槓撐體 75 雙槓撐體 2 65 3/fail 雙槓撐體 2 67.5 3/fail 雙槓撐體 2 67.5 2/fail 雙槓撐體 2 70 2/fail 雙槓撐體 2 70 2/fail 雙槓撐體 2 72.5 1/fail 雙槓撐體 2 65 1/2 reps of Week 1
Horizontal Push 機械臥推 62.5 機械臥推 2 52.5 3/fail 機械臥推 2 52.5 3/fail 機械臥推 2 55 2/fail 機械臥推 2 55 2/fail 機械臥推 2 57.5 2/fail 機械臥推 2 57.5 1/fail 機械臥推 2 52.5 1/2 reps of Week 1
Horizontal Pull 機械划船 82.5 機械划船 2 70 3/fail 機械划船 2 72.5 3/fail 機械划船 2 72.5 2/fail 機械划船 2 75 2/fail 機械划船 2 75 2/fail 機械划船 2 77.5 1/fail 機械划船 2 70 1/2 reps of Week 1
Vertical Pull 半程引體上升 65 半程引體上升 2 55 3/fail 半程引體上升 2 55 3/fail 半程引體上升 2 57.5 2/fail 半程引體上升 2 57.5 2/fail 半程引體上升 2 60 2/fail 半程引體上升 2 60 1/fail 半程引體上升 2 55 1/2 reps of Week 1
Side Delts 機械側平舉 27.5 機械側平舉 3 22.5 3/fail 機械側平舉 3 22.5 3/fail 機械側平舉 3 22.5 2/fail 機械側平舉 3 22.5 2/fail 機械側平舉 3 22.5 2/fail 機械側平舉 3 25 1/fail 機械側平舉 2 22.5 1/2 reps of Week 1
Abs 斜板卷腹 17.5 斜板卷腹 2 15 3/fail 斜板卷腹 2 15 3/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 17.5 1/fail 斜板卷腹 2 15 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 2: 10RM Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
Quads V-Squat 122.5 V-Squat 3 105 3/fail V-Squat 3 107.5 3/fail V-Squat 3 110 2/fail V-Squat 3 112.5 2/fail V-Squat 3 115 2/fail V-Squat 3 115 1/fail V-Squat 2 105 1/2 reps of Week 1
Quads Leg Press 142.5 Leg Press 2 120 3/fail Leg Press 2 122.5 3/fail Leg Press 2 125 2/fail Leg Press 2 127.5 2/fail Leg Press 2 130 2/fail Leg Press 2 132.5 1/fail Leg Press 2 120 1/2 reps of Week 1
Hamstring Isolation 俯臥Leg Curl 37.5 俯臥Leg Curl 3 32.5 3/fail 俯臥Leg Curl 3 32.5 3/fail 俯臥Leg Curl 3 35 2/fail 俯臥Leg Curl 3 35 2/fail 俯臥Leg Curl 3 37.5 2/fail 俯臥Leg Curl 3 35 1/fail 俯臥Leg Curl 2 32.5 1/2 reps of Week 1
Calves Leg Press提踵 67.5 Leg Press提踵 4 57.5 3/fail Leg Press提踵 4 57.5 3/fail Leg Press提踵 4 60 2/fail Leg Press提踵 4 60 2/fail Leg Press提踵 4 62.5 2/fail Leg Press提踵 4 62.5 1/fail Leg Press提踵 2 57.5 1/2 reps of Week 1
Triceps 頭顱粉碎者 22.5 頭顱粉碎者 3 20 3/fail 頭顱粉碎者 3 20 3/fail 頭顱粉碎者 3 20 2/fail 頭顱粉碎者 3 20 2/fail 頭顱粉碎者 3 20 2/fail 頭顱粉碎者 3 22.5 1/fail 頭顱粉碎者 2 20 1/2 reps of Week 1
Front Delts 機械肩推 62.5 機械肩推 3 52.5 3/fail 機械肩推 3 52.5 3/fail 機械肩推 3 55 2/fail 機械肩推 3 55 2/fail 機械肩推 3 57.5 2/fail 機械肩推 3 57.5 1/fail 機械肩推 2 52.5 1/2 reps of Week 1
One day rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 3: 10RM Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Vertical Pull 半程引體上升 65 半程引體上升 2 55 3/fail 半程引體上升 2 55 3/fail 半程引體上升 2 57.5 2/fail 半程引體上升 2 57.5 2/fail 半程引體上升 2 60 2/fail 半程引體上升 2 60 1/fail 半程引體上升 2 27.5 1/2 reps of Week 1
Vertical Pull 闊手高位下拉 57.5 闊手高位下拉 2 50 3/fail 闊手高位下拉 2 50 3/fail 闊手高位下拉 2 52.5 2/fail 闊手高位下拉 2 52.5 2/fail 闊手高位下拉 2 55 2/fail 闊手高位下拉 2 55 1/fail 闊手高位下拉 2 25 1/2 reps of Week 1
Horizontal Pull 機械划船 82.5 機械划船 2 70 3/fail 機械划船 2 72.5 3/fail 機械划船 2 72.5 2/fail 機械划船 2 75 2/fail 機械划船 2 75 2/fail 機械划船 2 77.5 1/fail 機械划船 2 35 1/2 reps of Week 1
Rear or Side Delts Cable面拉 22.5 Cable面拉 3 20 3/fail Cable面拉 3 20 3/fail Cable面拉 3 20 2/fail Cable面拉 3 20 2/fail Cable面拉 3 20 2/fail Cable面拉 3 22.5 1/fail Cable面拉 2 10 1/2 reps of Week 1
Horizontal Push 機械臥推 62.5 機械臥推 2 52.5 3/fail 機械臥推 2 52.5 3/fail 機械臥推 2 55 2/fail 機械臥推 2 55 2/fail 機械臥推 2 57.5 2/fail 機械臥推 2 57.5 1/fail 機械臥推 2 27.5 1/2 reps of Week 1
Incline Push 史密斯上斜臥推 52.5 史密斯上斜臥推 2 45 3/fail 史密斯上斜臥推 2 45 3/fail 史密斯上斜臥推 2 47.5 2/fail 史密斯上斜臥推 2 47.5 2/fail 史密斯上斜臥推 2 50 2/fail 史密斯上斜臥推 2 50 1/fail 史密斯上斜臥推 2 22.5 1/2 reps of Week 1
Abs 斜板卷腹 17.5 斜板卷腹 2 15 3/fail 斜板卷腹 2 15 3/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 15 2/fail 斜板卷腹 2 17.5 1/fail 斜板卷腹 2 7.5 1/2 reps of Week 1
One day rest between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 4: 10RM Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes 啞鈴弓箭步 27.5 啞鈴弓箭步 3 22.5 3/fail 啞鈴弓箭步 3 22.5 3/fail 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 22.5 2/fail 啞鈴弓箭步 3 25 1/fail 啞鈴弓箭步 2 12.5 1/2 reps of Week 1
Hamstring Hip Hinge 山羊挺身 17.5 山羊挺身 3 15 3/fail 山羊挺身 3 15 3/fail 山羊挺身 3 15 2/fail 山羊挺身 3 15 2/fail 山羊挺身 3 15 2/fail 山羊挺身 3 17.5 1/fail 山羊挺身 2 7.5 1/2 reps of Week 1
Quads V-Squat 122.5 V-Squat 2 105 3/fail V-Squat 2 107.5 3/fail V-Squat 2 110 2/fail V-Squat 2 112.5 2/fail V-Squat 2 115 2/fail V-Squat 2 115 1/fail V-Squat 2 52.5 1/2 reps of Week 1
Biceps 啞鈴彎舉 27.5 啞鈴彎舉 3 22.5 3/fail 啞鈴彎舉 3 22.5 3/fail 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 22.5 2/fail 啞鈴彎舉 3 25 1/fail 啞鈴彎舉 2 12.5 1/2 reps of Week 1
Traps 啞鈴聳肩 62.5 啞鈴聳肩 3 52.5 3/fail 啞鈴聳肩 3 52.5 3/fail 啞鈴聳肩 3 55 2/fail 啞鈴聳肩 3 55 2/fail 啞鈴聳肩 3 57.5 2/fail 啞鈴聳肩 3 57.5 1/fail 啞鈴聳肩 2 27.5 1/2 reps of Week 1
Calves Leg Press提踵 67.5 Leg Press提踵 4 57.5 3/fail Leg Press提踵 4 57.5 3/fail Leg Press提踵 4 60 2/fail Leg Press提踵 4 60 2/fail Leg Press提踵 4 62.5 2/fail Leg Press提踵 4 62.5 1/fail Leg Press提踵 2 30 1/2 reps of Week 1

One day rest between day 4 and the next week's day 1
 5.) *評分指南：（從下方的藍色下拉框中選擇該項目，根據每個運動的訓練和評分進行選擇）
( 2 = 今天我訓練的肌肉完全沒有酸痛感，幾乎沒有任何泵感。）
(1 = 今天我訓練的肌肉完全沒有酸痛感，但我確實感受到了泵感。)
( 0 = 今天我訓練的肌肉可能只剛剛恢復或只有一點點酸痛感，得到了良好的泵感，感覺這已經足夠的工作量。）
(-1 = 今天我訓練的肌肉仍然有明顯的酸痛感，完成訓練組數需要付出很大的努力。）
(-2 = 我的肌肉仍然非常酸痛，我覺得完成今天的訓練組數已經過度了。）

10-30 10-30 10-30 10-30

Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 1: 10RM Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Push 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Chest Isolation or Triceps 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Push 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
Horizontal Push 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Vertical Pull 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Abs 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 2: Day 2: Day 2: Day 2: Day 2:
Quads 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Quads 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstring Isolation 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Calves 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Front Delts 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
Front Delts 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
One day rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 3: Day 3: Day 3: Day 3: Day 3:
Vertical Pull 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Vertical Pull 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
Horizontal Push 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Push 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Abs 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
One day rest between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstring Hip Hinge 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Quads 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
Traps 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
 5.) *評分指南：（從下方的藍色下拉框中選擇該項目，根據每個運動的訓練和評分進行選擇）
( 2 = 今天我訓練的肌肉完全沒有酸痛感，幾乎沒有任何泵感。）
(1 = 今天我訓練的肌肉完全沒有酸痛感，但我確實感受到了泵感。)
( 0 = 今天我訓練的肌肉可能只剛剛恢復或只有一點點酸痛感，得到了良好的泵感，感覺這已經足夠的工作量。）
(-1 = 今天我訓練的肌肉仍然有明顯的酸痛感，完成訓練組數需要付出很大的努力。）
(-2 = 我的肌肉仍然非常酸痛，我覺得完成今天的訓練組數已經過度了。）

3-12 3-12
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 1: 10RM Day 1: Day 1: Day 1:
Incline Push 史密上斜臥推 史密上斜臥推 3 0 3/fail 史密上斜臥推 3 0 3/fail 史密上斜臥推 2 0 1/2 reps of Week 1
Horizontal Push 機械臥推 機械臥推 1 0 3/fail 機械臥推 1 0 3/fail 機械臥推 2 0 1/2 reps of Week 1
Horizontal Pull 機械划船 機械划船 2 0 3/fail 機械划船 2 0 3/fail 機械划船 2 0 1/2 reps of Week 1
Vertical Pull 半程引體上升 半程引體上升 2 0 3/fail 半程引體上升 2 0 3/fail 半程引體上升 2 0 1/2 reps of Week 1
Side Delts 機械側平舉 機械側平舉 2 0 3/fail 機械側平舉 2 0 3/fail 機械側平舉 2 0 1/2 reps of Week 1
Abs 斜板卷腹 斜板卷腹 1 0 3/fail 斜板卷腹 1 0 3/fail 斜板卷腹 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 2: 10RM Day 2: Day 2: Day 2:
Quads V-Squat V-Squat 3 0 3/fail V-Squat 3 0 3/fail V-Squat 2 0 1/2 reps of Week 1
Hamstring Isolation 俯臥Leg Curl 俯臥Leg Curl 3 0 3/fail 俯臥Leg Curl 3 0 3/fail 俯臥Leg Curl 2 0 1/2 reps of Week 1
Calves Leg Press提踵 Leg Press提踵 3 0 3/fail Leg Press提踵 3 0 3/fail Leg Press提踵 2 0 1/2 reps of Week 1
Triceps 頭顱粉碎者 頭顱粉碎者 2 0 3/fail 頭顱粉碎者 2 0 3/fail 頭顱粉碎者 2 0 1/2 reps of Week 1
Front Delts 機械肩推 機械肩推 2 0 3/fail 機械肩推 2 0 3/fail 機械肩推 2 0 1/2 reps of Week 1
One day rest between days 2 and 3 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Upper Body Day 3: 10RM Day 3: Day 3: Day 3:
Vertical Pull 半程引體上升 半程引體上升 3 0 3/fail 半程引體上升 3 0 3/fail 半程引體上升 2 0 1/2 reps of Week 1
Horizontal Pull 機械划船 機械划船 1 0 3/fail 機械划船 1 0 3/fail 機械划船 2 0 1/2 reps of Week 1
Rear or Side Delts Cable面拉 Cable面拉 3 0 3/fail Cable面拉 3 0 3/fail Cable面拉 2 0 1/2 reps of Week 1
Horizontal Push 機械臥推 機械臥推 2 0 3/fail 機械臥推 2 0 3/fail 機械臥推 2 0 1/2 reps of Week 1
Incline Push 史密斯上斜臥推 史密斯上斜臥推 2 0 3/fail 史密斯上斜臥推 2 0 3/fail 史密斯上斜臥推 2 0 1/2 reps of Week 1
Abs 斜板卷腹 斜板卷腹 1 0 3/fail 斜板卷腹 1 0 3/fail 斜板卷腹 2 0 1/2 reps of Week 1
One day rest between days 3 and 4 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Lower Body Day 4: 10RM Day 4: Day 4: Day 4:
Glutes 啞鈴弓箭步 啞鈴弓箭步 3 0 3/fail 啞鈴弓箭步 3 0 3/fail 啞鈴弓箭步 2 0 1/2 reps of Week 1
Hamstring Hip Hinge 山羊挺身 山羊挺身 3 0 3/fail 山羊挺身 3 0 3/fail 山羊挺身 2 0 1/2 reps of Week 1
Quads V-Squat V-Squat 3 0 3/fail V-Squat 3 0 3/fail V-Squat 2 0 1/2 reps of Week 1
Biceps 啞鈴彎舉 啞鈴彎舉 2 0 3/fail 啞鈴彎舉 2 0 3/fail 啞鈴彎舉 2 0 1/2 reps of Week 1
Traps 啞鈴聳肩 啞鈴聳肩 2 0 3/fail 啞鈴聳肩 2 0 3/fail 啞鈴聳肩 2 0 1/2 reps of Week 1
Calves Leg Press提踵 Leg Press提踵 3 0 3/fail Leg Press提踵 3 0 3/fail Leg Press提踵 2 0 1/2 reps of Week 1

One day rest between day 4 and the next week's day 1