Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Dumbbell Press 2 37.5 3/fail Incline Dumbbell Press 2 37.5 3/fail 1 Incline Dumbbell Press 3 40 2/fail 1 Incline Dumbbell Press 4 40 2/fail 1 Incline Dumbbell Press 5 42.5 1/fail 1 Incline Dumbbell Press 2 37.5 1/2 reps of Week 1
High Cable Flye 2 65 3/fail High Cable Flye 2 67.5 3/fail 1 High Cable Flye 3 67.5 2/fail 1 High Cable Flye 4 70 2/fail 1 High Cable Flye 5 72.5 1/fail 1 High Cable Flye 2 65 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 42.5 3/fail Flat Dumbbell Bench Press 2 42.5 3/fail 0 Flat Dumbbell Bench Press 3 45 2/fail 0 Flat Dumbbell Bench Press 4 45 2/fail -1 Flat Dumbbell Bench Press 5 47.5 1/fail 0 Flat Dumbbell Bench Press 2 42.5 1/2 reps of Week 1
Cable Row 2 102.5 3/fail Cable Row 3 105 3/fail 1 Cable Row 4 107.5 2/fail 1 Cable Row 5 110 2/fail 1 Cable Row 6 112.5 1/fail 1 Cable Row 2 102.5 1/2 reps of Week 1
Cable Facepull 2 65 3/fail Cable Facepull 3 67.5 3/fail 0 Cable Facepull 4 67.5 2/fail 1 Cable Facepull 5 70 2/fail 1 Cable Facepull 6 72.5 1/fail 1 Cable Facepull 2 65 1/2 reps of Week 1
Machine Crunch 2 85 3/fail Machine Crunch 3 87.5 3/fail 1 Machine Crunch 4 90 2/fail 1 Machine Crunch 5 92.5 2/fail 1 Machine Crunch 6 92.5 1/fail 1 Machine Crunch 2 85 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 150 3/fail High Bar Squat 4 155 3/fail 1 High Bar Squat 5 157.5 2/fail 0 High Bar Squat 6 162.5 2/fail 1 High Bar Squat 7 165 1/fail 1 High Bar Squat 2 150 1/2 reps of Week 1
Close Stance Feet Forward Squats 2 110 3/fail Close Stance Feet Forward Squats 3 112.5 3/fail 0 Close Stance Feet Forward Squats 4 115 2/fail 0 Close Stance Feet Forward Squats 5 117.5 2/fail 1 Close Stance Feet Forward Squats 6 120 1/fail 0 Close Stance Feet Forward Squats 2 110 1/2 reps of Week 1
Seated Leg Curl 3 120 3/fail Seated Leg Curl 4 122.5 3/fail 1 Seated Leg Curl 5 125 2/fail 1 Seated Leg Curl 6 127.5 2/fail 1 Seated Leg Curl 7 132.5 1/fail 1 Seated Leg Curl 2 120 1/2 reps of Week 1
Calves on Leg Press 4 195 3/fail Calves on Leg Press 5 200 3/fail 1 Calves on Leg Press 6 205 2/fail 1 Calves on Leg Press 8 210 2/fail 1 Calves on Leg Press 9 215 1/fail 1 Calves on Leg Press 2 195 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Overhand Pullup 2 17.5 3/fail 0 Overhand Pullup 3 17.5 3/fail 1 Overhand Pullup 4 17.5 2/fail 1 Overhand Pullup 5 17.5 2/fail 1 Overhand Pullup 6 20 1/fail 1 Overhand Pullup 2 17.5 1/2 reps of Week 1
Normal Grip Pulldown 2 122.5 3/fail 1 Normal Grip Pulldown 3 125 3/fail 1 Normal Grip Pulldown 4 127.5 2/fail 1 Normal Grip Pulldown 5 132.5 2/fail 1 Normal Grip Pulldown 6 135 1/fail 1 Normal Grip Pulldown 2 122.5 1/2 reps of Week 1
1-Arm Dumbbell Row 2 30 3/fail 1 1-Arm Dumbbell Row 3 30 3/fail 1 1-Arm Dumbbell Row 4 32.5 2/fail 1 1-Arm Dumbbell Row 5 32.5 2/fail 1 1-Arm Dumbbell Row 6 32.5 1/fail 1 1-Arm Dumbbell Row 2 30 1/2 reps of Week 1
Medium Grip Bench Press 2 47.5 3/fail Medium Grip Bench Press 3 47.5 3/fail 1 Medium Grip Bench Press 4 50 2/fail 1 Medium Grip Bench Press 5 50 2/fail 1 Medium Grip Bench Press 5 52.5 1/fail 1 Medium Grip Bench Press 2 47.5 1/2 reps of Week 1
Dumbbell Rear Lateral Raise 2 15 3/fail 1 Dumbbell Rear Lateral Raise 2 15 3/fail 1 Dumbbell Rear Lateral Raise 3 15 2/fail 1 Dumbbell Rear Lateral Raise 4 15 2/fail 1 Dumbbell Rear Lateral Raise 5 17.5 1/fail 1 Dumbbell Rear Lateral Raise 2 15 1/2 reps of Week 1
Hanging Strait Leg Raise 2 7.5 3/fail 1 Hanging Strait Leg Raise 3 7.5 3/fail 1 Hanging Strait Leg Raise 4 7.5 2/fail 1 Hanging Strait Leg Raise 5 7.5 2/fail 1 Hanging Strait Leg Raise 6 7.5 1/fail 1 Hanging Strait Leg Raise 2 7.5 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlift 3 212.5 3/fail 1 Deadlift 4 217.5 3/fail 1 Deadlift 4 222.5 2/fail 1 Deadlift 5 227.5 2/fail 1 Deadlift 6 235 1/fail Deadlift 2 107.5 1/2 reps of Week 1
Deficit Deadlift 3 192.5 3/fail 0 Deficit Deadlift 4 197.5 3/fail 0 Deficit Deadlift 4 202.5 2/fail 0 Deficit Deadlift 5 207.5 2/fail 0 Deficit Deadlift 6 212.5 1/fail Deficit Deadlift 2 97.5 1/2 reps of Week 1
45 Degree Back Raise 3 42.5 3/fail 1 45 Degree Back Raise 4 42.5 3/fail 1 45 Degree Back Raise 5 45 2/fail 1 45 Degree Back Raise 6 45 2/fail 1 45 Degree Back Raise 7 47.5 1/fail 45 Degree Back Raise 2 22.5 1/2 reps of Week 1
Leg Press 3 187.5 3/fail 1 Leg Press 4 192.5 3/fail 1 Leg Press 4 197.5 2/fail 1 Leg Press 5 202.5 2/fail 1 Leg Press 6 207.5 1/fail Leg Press 2 95 1/2 reps of Week 1
Calves on Calf Machine 4 120 3/fail 1 Calves on Calf Machine 5 122.5 3/fail 1 Calves on Calf Machine 6 125 2/fail 2 Calves on Calf Machine 7 127.5 2/fail 1 Calves on Calf Machine 8 132.5 1/fail Calves on Calf Machine 2 60 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
Barbell Curl 2 55 3/fail 1 Barbell Curl 3 57.5 3/fail 1 Barbell Curl 4 57.5 2/fail 1 Barbell Curl 5 60 2/fail 0 Barbell Curl 6 60 1/fail Barbell Curl 2 27.5 1/2 reps of Week 1
Cable Tricep Pushdown 2 92.5 3/fail 1 Cable Tricep Pushdown 3 95 3/fail 2 Cable Tricep Pushdown 4 97.5 2/fail 1 Cable Tricep Pushdown 5 100 2/fail 0 Cable Tricep Pushdown 6 102.5 1/fail Cable Tricep Pushdown 2 47.5 1/2 reps of Week 1
Standing Barbell Shoulder Press 2 35 3/fail 1 Standing Barbell Shoulder Press 3 35 3/fail 1 Standing Barbell Shoulder Press 4 37.5 2/fail 1 Standing Barbell Shoulder Press 5 37.5 2/fail 0 Standing Barbell Shoulder Press 6 37.5 1/fail Standing Barbell Shoulder Press 2 17.5 1/2 reps of Week 1
Barbell Shrug 2 85 3/fail 1 Barbell Shrug 2 87.5 3/fail 2 Barbell Shrug 3 90 2/fail 1 Barbell Shrug 4 92.5 2/fail 1 Barbell Shrug 5 92.5 1/fail Barbell Shrug 2 42.5 1/2 reps of Week 1
Wide-Grip Pulldown 2 92.5 3/fail 1 Wide-Grip Pulldown 3 95 3/fail 1 Wide-Grip Pulldown 4 97.5 2/fail 1 Wide-Grip Pulldown 5 100 2/fail 1 Wide-Grip Pulldown 6 102.5 1/fail Wide-Grip Pulldown 2 47.5 1/2 reps of Week 1
Incline Dumbbell Press 2 37.5 3/fail 1 Incline Dumbbell Press 3 37.5 3/fail 1 Incline Dumbbell Press 4 40 2/fail 1 Incline Dumbbell Press 5 40 2/fail 0 Incline Dumbbell Press 6 42.5 1/fail Incline Dumbbell Press 2 20 1/2 reps of Week 1
Slant Board Sit-Up 2 7.5 3/fail 1 Slant Board Sit-Up 3 7.5 3/fail 1 Slant Board Sit-Up 4 7.5 2/fail 1 Slant Board Sit-Up 5 7.5 2/fail 1 Slant Board Sit-Up 6 7.5 1/fail Slant Board Sit-Up 2 5 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Medium Grip Bench Press 2 192.5 3/fail Incline Medium Grip Bench Press 3 197.5 3/fail 1 Incline Medium Grip Bench Press 4 202.5 2/fail 1 Incline Medium Grip Bench Press 5 207.5 2/fail 1 Incline Medium Grip Bench Press 6 212.5 1/fail 1 Incline Medium Grip Bench Press 2 192.5 1/2 reps of Week 1
Pec Dec Flye 2 85 3/fail Pec Dec Flye 3 87.5 3/fail 1 Pec Dec Flye 4 90 2/fail 1 Pec Dec Flye 5 92.5 2/fail 1 Pec Dec Flye 6 92.5 1/fail 1 Pec Dec Flye 2 85 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 135 3/fail Flat Dumbbell Bench Press 3 137.5 3/fail 1 Flat Dumbbell Bench Press 4 142.5 2/fail 1 Flat Dumbbell Bench Press 5 145 2/fail 1 Flat Dumbbell Bench Press 6 147.5 1/fail 1 Flat Dumbbell Bench Press 2 135 1/2 reps of Week 1
Cable Row 2 140 3/fail Cable Row 3 142.5 3/fail 1 Cable Row 4 147.5 2/fail 1 Cable Row 5 150 2/fail 1 Cable Row 6 155 1/fail 1 Cable Row 2 140 1/2 reps of Week 1
Dumbbell Rear Lateral Raise 2 47.5 3/fail Dumbbell Rear Lateral Raise 3 47.5 3/fail 1 Dumbbell Rear Lateral Raise 4 50 2/fail 1 Dumbbell Rear Lateral Raise 5 50 2/fail 1 Dumbbell Rear Lateral Raise 6 52.5 1/fail 1 Dumbbell Rear Lateral Raise 2 47.5 1/2 reps of Week 1
Hanging Strait Leg Raise 2 162.5 3/fail Hanging Strait Leg Raise 3 167.5 3/fail 1 Hanging Strait Leg Raise 4 170 2/fail 1 Hanging Strait Leg Raise 5 175 2/fail 1 Hanging Strait Leg Raise 6 180 1/fail 1 Hanging Strait Leg Raise 2 162.5 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 247.5 3/fail High Bar Squat 4 252.5 3/fail 1 High Bar Squat 5 260 2/fail 1 High Bar Squat 6 265 2/fail 0 High Bar Squat 7 272.5 1/fail 1 High Bar Squat 2 247.5 1/2 reps of Week 1
Leg Press 2 285 3/fail Leg Press 3 292.5 3/fail 1 Leg Press 4 300 2/fail 1 Leg Press 5 307.5 2/fail 0 Leg Press 6 312.5 1/fail 1 Leg Press 2 285 1/2 reps of Week 1
Seated Leg Curl 3 115 3/fail Seated Leg Curl 3 117.5 3/fail 1 Seated Leg Curl 4 120 2/fail 1 Seated Leg Curl 5 122.5 2/fail 1 Seated Leg Curl 6 127.5 1/fail 1 Seated Leg Curl 2 115 1/2 reps of Week 1
Calves on Calf Machine 4 162.5 3/fail Calves on Calf Machine 5 167.5 3/fail 1 Calves on Calf Machine 6 170 2/fail 1 Calves on Calf Machine 7 175 2/fail 1 Calves on Calf Machine 9 180 1/fail 2 Calves on Calf Machine 2 162.5 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Wide Grip Pullup 2 162.5 3/fail 1 Wide Grip Pullup 4 167.5 3/fail 1 Wide Grip Pullup 5 170 2/fail 1 Wide Grip Pullup 6 175 2/fail 1 Wide Grip Pullup 7 180 1/fail 2 Wide Grip Pullup 2 162.5 1/2 reps of Week 1
Normal Grip Pulldown 2 150 3/fail 1 Normal Grip Pulldown 4 155 3/fail 1 Normal Grip Pulldown 5 157.5 2/fail 1 Normal Grip Pulldown 6 162.5 2/fail 1 Normal Grip Pulldown 7 165 1/fail 2 Normal Grip Pulldown 2 150 1/2 reps of Week 1
Barbell Bent Over Row 2 150 3/fail 1 Barbell Bent Over Row 4 155 3/fail 1 Barbell Bent Over Row 5 157.5 2/fail 1 Barbell Bent Over Row 6 162.5 2/fail 1 Barbell Bent Over Row 7 165 1/fail 2 Barbell Bent Over Row 2 150 1/2 reps of Week 1
Medium Grip Bench Press 2 200 3/fail 1 Medium Grip Bench Press 3 205 3/fail 1 Medium Grip Bench Press 4 210 2/fail 1 Medium Grip Bench Press 5 215 2/fail 1 Medium Grip Bench Press 7 220 1/fail 2 Medium Grip Bench Press 2 200 1/2 reps of Week 1
Cable Facepull 2 42.5 3/fail 1 Cable Facepull 3 42.5 3/fail 1 Cable Facepull 4 45 2/fail 1 Cable Facepull 5 45 2/fail 1 Cable Facepull 6 47.5 1/fail 1 Cable Facepull 2 42.5 1/2 reps of Week 1
Modified Candlestick 2 157.5 3/fail 1 Modified Candlestick 3 162.5 3/fail 1 Modified Candlestick 4 165 2/fail 1 Modified Candlestick 5 170 2/fail 1 Modified Candlestick 6 172.5 1/fail 1 Modified Candlestick 2 157.5 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlift 3 315 3/fail 1 Deadlift 4 322.5 3/fail 0 Deadlift 5 330 2/fail 1 Deadlift 5 337.5 2/fail 1 Deadlift 6 347.5 1/fail 1 Deadlift 2 157.5 1/2 reps of Week 1
Deficit Deadlift 3 235 3/fail 1 Deficit Deadlift 4 240 3/fail 0 Deficit Deadlift 5 247.5 2/fail 1 Deficit Deadlift 5 252.5 2/fail 1 Deficit Deadlift 6 257.5 1/fail 1 Deficit Deadlift 2 117.5 1/2 reps of Week 1
Stiff-Legged Deadlift 3 122.5 3/fail 0 Stiff-Legged Deadlift 4 125 3/fail 1 Stiff-Legged Deadlift 5 127.5 2/fail 1 Stiff-Legged Deadlift 6 132.5 2/fail 1 Stiff-Legged Deadlift 7 135 1/fail 1 Stiff-Legged Deadlift 2 62.5 1/2 reps of Week 1
Front Squat 3 132.5 3/fail 1 Front Squat 4 135 3/fail 1 Front Squat 5 140 2/fail 1 Front Squat 5 142.5 2/fail 1 Front Squat 6 145 1/fail 1 Front Squat 2 67.5 1/2 reps of Week 1
Calves on Leg Press 4 230 3/fail 1 Calves on Leg Press 5 235 3/fail 1 Calves on Leg Press 6 242.5 2/fail 1 Calves on Leg Press 7 247.5 2/fail 2 Calves on Leg Press 9 252.5 1/fail 1 Calves on Leg Press 2 115 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: 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 Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
Dummbell Twist Curl 2 77.5 3/fail 2 Dummbell Twist Curl 3 80 3/fail 1 Dummbell Twist Curl 4 82.5 2/fail 1 Dummbell Twist Curl 5 85 2/fail 1 Dummbell Twist Curl 6 85 1/fail Dummbell Twist Curl 2 40 1/2 reps of Week 1
Dips 2 235 3/fail 1 Dips 3 240 3/fail 1 Dips 4 247.5 2/fail 1 Dips 5 252.5 2/fail 1 Dips 6 257.5 1/fail Dips 2 117.5 1/2 reps of Week 1
Standing Barbell Shoulder Press 2 110 3/fail 1 Standing Barbell Shoulder Press 3 112.5 3/fail 1 Standing Barbell Shoulder Press 4 115 2/fail 1 Standing Barbell Shoulder Press 5 117.5 2/fail 2 Standing Barbell Shoulder Press 6 120 1/fail Standing Barbell Shoulder Press 2 55 1/2 reps of Week 1
Barbell Shrug 2 242.5 3/fail 1 Barbell Shrug 3 247.5 3/fail 1 Barbell Shrug 4 255 2/fail 1 Barbell Shrug 5 260 2/fail 1 Barbell Shrug 6 267.5 1/fail Barbell Shrug 2 122.5 1/2 reps of Week 1
Narrow Grip Pulldown 2 122.5 3/fail 2 Narrow Grip Pulldown 3 125 3/fail 1 Narrow Grip Pulldown 4 127.5 2/fail 1 Narrow Grip Pulldown 5 132.5 2/fail 1 Narrow Grip Pulldown 6 135 1/fail Narrow Grip Pulldown 2 62.5 1/2 reps of Week 1
Low Incline Dumbbell Press 2 152.5 3/fail 1 Low Incline Dumbbell Press 3 157.5 3/fail 1 Low Incline Dumbbell Press 4 160 2/fail 1 Low Incline Dumbbell Press 5 165 2/fail 2 Low Incline Dumbbell Press 6 167.5 1/fail Low Incline Dumbbell Press 2 77.5 1/2 reps of Week 1
Machine Crunch 2 102.5 3/fail 1 Machine Crunch 3 105 3/fail 1 Machine Crunch 4 107.5 2/fail 1 Machine Crunch 5 110 2/fail 1 Machine Crunch 6 112.5 1/fail Machine Crunch 2 52.5 1/2 reps of Week 1
 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
Day 1: Day 1: Day 1: Day 1: Day 1:
Low Incline Dumbbell Press 2 142.5 3/fail Low Incline Dumbbell Press 2 150 3/fail Low Incline Dumbbell Press 2 152.5 2/fail Low Incline Dumbbell Press 2 157.5 1/fail Low Incline Dumbbell Press 2 142.5 1/2 reps of Week 1
Pec Dec Flye 2 95 3/fail Pec Dec Flye 2 100 3/fail Pec Dec Flye 2 102.5 2/fail Pec Dec Flye 2 105 1/fail Pec Dec Flye 2 95 1/2 reps of Week 1
Pushup 2 117.5 3/fail Pushup 2 122.5 3/fail Pushup 2 127.5 2/fail Pushup 2 130 1/fail
Wide Grip Bench Press 2 170 3/fail Wide Grip Bench Press 2 177.5 3/fail Wide Grip Bench Press 2 182.5 2/fail Wide Grip Bench Press 2 187.5 1/fail Wide Grip Bench Press 2 170 1/2 reps of Week 1
Cable Row 2 135 3/fail Cable Row 2 142.5 3/fail Cable Row 2 145 2/fail Cable Row 2 147.5 1/fail Cable Row 2 135 1/2 reps of Week 1
Cable Facepull 2 42.5 3/fail Cable Facepull 2 45 3/fail Cable Facepull 2 45 2/fail Cable Facepull 2 47.5 1/fail Cable Facepull 2 42.5 1/2 reps of Week 1
Machine Crunch 2 110 3/fail Machine Crunch 2 115 3/fail Machine Crunch 2 117.5 2/fail Machine Crunch 2 120 1/fail Machine Crunch 2 110 1/2 reps of Week 1
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
Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 240 3/fail High Bar Squat 3 252.5 3/fail High Bar Squat 3 257.5 2/fail High Bar Squat 3 265 1/fail High Bar Squat 2 240 1/2 reps of Week 1
Front Squat 2 117.5 3/fail Front Squat 2 122.5 3/fail Front Squat 2 127.5 2/fail Front Squat 2 130 1/fail Front Squat 2 117.5 1/2 reps of Week 1
Single-Leg Leg Curl 3 37.5 3/fail Single-Leg Leg Curl 3 40 3/fail Single-Leg Leg Curl 3 40 2/fail Single-Leg Leg Curl 3 42.5 1/fail Single-Leg Leg Curl 2 37.5 1/2 reps of Week 1
Calves on Leg Press 4 210 3/fail Calves on Leg Press 4 220 3/fail Calves on Leg Press 4 225 2/fail Calves on Leg Press 4 230 1/fail Calves on Leg Press 2 210 1/2 reps of Week 1
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
Day 3: Day 3: Day 3: Day 3: Day 3:
Wide-Grip Pulldown 2 117.5 3/fail Wide-Grip Pulldown 2 122.5 3/fail Wide-Grip Pulldown 2 127.5 2/fail Wide-Grip Pulldown 2 130 1/fail Wide-Grip Pulldown 2 117.5 1/2 reps of Week 1
Underhand Pulldown 2 110 3/fail Underhand Pulldown 2 115 3/fail Underhand Pulldown 2 117.5 2/fail Underhand Pulldown 2 120 1/fail Underhand Pulldown 2 110 1/2 reps of Week 1
Barbell Bent Over Row 2 140 3/fail Barbell Bent Over Row 2 147.5 3/fail Barbell Bent Over Row 2 150 2/fail Barbell Bent Over Row 2 155 1/fail Barbell Bent Over Row 2 140 1/2 reps of Week 1
Medium Grip Bench Press 2 185 3/fail Medium Grip Bench Press 2 195 3/fail Medium Grip Bench Press 2 200 2/fail Medium Grip Bench Press 2 202.5 1/fail Medium Grip Bench Press 2 185 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 37.5 3/fail Dumbbell Side Lateral Raise 2 40 3/fail Dumbbell Side Lateral Raise 2 40 2/fail Dumbbell Side Lateral Raise 2 42.5 1/fail Dumbbell Side Lateral Raise 2 37.5 1/2 reps of Week 1
Dumbbell Rear Lateral Raise 2 30 3/fail Dumbbell Rear Lateral Raise 2 32.5 3/fail Dumbbell Rear Lateral Raise 2 32.5 2/fail Dumbbell Rear Lateral Raise 2 32.5 1/fail
Slant Board Sit-Up 2 150 3/fail Slant Board Sit-Up 2 157.5 3/fail Slant Board Sit-Up 2 162.5 2/fail Slant Board Sit-Up 2 165 1/fail Slant Board Sit-Up 2 150 1/2 reps of Week 1
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
Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlift 3 277.5 3/fail Deadlift 3 292.5 3/fail Deadlift 3 297.5 2/fail Deadlift 3 305 1/fail Deadlift 2 140 1/2 reps of Week 1
Deficit Deadlift 3 215 3/fail Deficit Deadlift 3 225 3/fail Deficit Deadlift 3 230 2/fail Deficit Deadlift 3 237.5 1/fail Deficit Deadlift 2 107.5 1/2 reps of Week 1
45 Degree Back Raise 3 102.5 3/fail 45 Degree Back Raise 3 107.5 3/fail 45 Degree Back Raise 3 110 2/fail 45 Degree Back Raise 3 112.5 1/fail 45 Degree Back Raise 2 52.5 1/2 reps of Week 1
Leg Press 3 260 3/fail Leg Press 3 272.5 3/fail Leg Press 3 280 2/fail Leg Press 3 285 1/fail Leg Press 2 130 1/2 reps of Week 1
Calves on Calf Machine 4 150 3/fail Calves on Calf Machine 4 157.5 3/fail Calves on Calf Machine 4 162.5 2/fail Calves on Calf Machine 4 165 1/fail Calves on Calf Machine 2 75 1/2 reps of Week 1
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
Day 5: Day 5: Day 5: Day 5: Day 5:
Dummbell Twist Curl 2 72.5 3/fail Dummbell Twist Curl 2 75 3/fail Dummbell Twist Curl 2 77.5 2/fail Dummbell Twist Curl 2 80 1/fail Dummbell Twist Curl 2 37.5 1/2 reps of Week 1
Hammer Curl 2 55 3/fail Hammer Curl 2 57.5 3/fail Hammer Curl 2 60 2/fail Hammer Curl 2 60 1/fail
Cable Tricep Pushdown 2 75 3/fail Cable Tricep Pushdown 2 80 3/fail Cable Tricep Pushdown 2 80 2/fail Cable Tricep Pushdown 2 82.5 1/fail Cable Tricep Pushdown 2 37.5 1/2 reps of Week 1
Shoulder Press Machine 2 72.5 3/fail Shoulder Press Machine 2 75 3/fail Shoulder Press Machine 2 77.5 2/fail Shoulder Press Machine 2 80 1/fail
Seated Dumbbell Shoulder Press 2 105 3/fail Seated Dumbbell Shoulder Press 2 110 3/fail Seated Dumbbell Shoulder Press 2 112.5 2/fail Seated Dumbbell Shoulder Press 2 115 1/fail Seated Dumbbell Shoulder Press 2 52.5 1/2 reps of Week 1
Barbell Shrug 2 222.5 3/fail Barbell Shrug 2 232.5 3/fail Barbell Shrug 2 240 2/fail Barbell Shrug 2 245 1/fail Barbell Shrug 2 112.5 1/2 reps of Week 1
Parallel Pullup 2 147.5 3/fail Parallel Pullup 2 155 3/fail Parallel Pullup 2 157.5 2/fail Parallel Pullup 2 162.5 1/fail Parallel Pullup 2 75 1/2 reps of Week 1
Incline Medium Grip Bench Press 2 170 3/fail Incline Medium Grip Bench Press 2 177.5 3/fail Incline Medium Grip Bench Press 2 182.5 2/fail Incline Medium Grip Bench Press 2 187.5 1/fail Incline Medium Grip Bench Press 2 85 1/2 reps of Week 1
Modified Candlestick 2 147.5 3/fail Modified Candlestick 2 155 3/fail Modified Candlestick 2 157.5 2/fail Modified Candlestick 2 162.5 1/fail Modified Candlestick 2 75 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4: 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
Day 1: Day 1: Day 1: Day 1:
Incline Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 2/fail Incline Medium Grip Bench Press 2 0 1/2 reps of Week 1
Close Grip Bench Press 2 0 3/fail Close Grip Bench Press 2 0 3/fail Close Grip Bench Press 2 0 2/fail Close Grip Bench Press 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: 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
Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: 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
Day 3: Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
Medium Grip Bench Press 1 235 3/fail Medium Grip Bench Press 1 247.5 3/fail Medium Grip Bench Press 1 252.5 2/fail Medium Grip Bench Press 2 235 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: 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
Day 4: Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: 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
Day 5: Day 5: Day 5: Day 5:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1