EXERCISE ID

A.1

A.2

B.1

B.2

C.1

C.2

C.3

EXERCISE
LUNGE

WEEK # WORKOUT# SETS REPS REST NL

1
1
4
15
60 60
2
4
15
60 60
2
3
4
12
60 48
4
4
12
60 48
3
5
4
10
60 40
6
4
10
60 40
4
7
3
8
60 24
8
3
8
60 24
INCLINE DUMBELL BENCH PRESS
1
1
4
15
60 60
2
4
15
60 60
2
3
4
12
60 48
4
4
12
60 48
3
5
4
10
60 40
6
4
10
60 40
4
7
3
8
60 24
8
3
8
60 24
HIGH STEP UP
1
1
3
15
60 45
2
3
15
60 45
2
3
3
12
60 36
4
3
12
60 36
3
5
3
10
60 30
6
3
10
60 30
4
7
2
8
60 16
8
2
8
60 16
LAT PULLDOWNS
1
1
3
15
60 45
2
3
15
60 45
2
3
3
12
60 36
4
3
12
60 36
3
5
3
10
60 30
6
3
10
60 30
4
7
2
8
60 16
8
2
8
60 16
BACK EXTENSION
1
1
2
15
45 30
2
2
15
45 30
2
3
2
12
45 24
4
2
12
45 24
3
5
2
10
45 20
6
2
10
45 20
4
7
2
8
45 16
8
2
8
45 16
DUMBELL MILITARY
1
1
2
15
45 30
2
2
15
45 30
2
3
2
12
45 24
4
2
12
45 24
3
5
2
10
45 20
6
2
10
45 20
4
7
2
8
45 16
8
2
8
45 16
SWISS BALL CRUNCH
1
1
2
15
45 30
2
2
15
45 30
2
3
2
12
45 24

3
4
C.2

DUMBELL BENT ROW (BENCH)

1
2
3
4

4
5
6
7
8
1
2
3
4
5
6
7
8

2
2
2
2
2
2
2
2
2
2
2
2
2

12
10
10
8
8
15
15
12
12
10
10
8
8

45
45
45
45
45
45
45
45
45
45
45
45
45

24
20
20
16
16
30
30
24
24
20
20
16
16

WEEK NL NL WK % NL TOTAL
120

0.35

96

0.28

80

0.23

48

0.14

120

0.35

96

0.28

80

0.23

48

0.14

90

0.35

72

0.28

60

0.24

32

0.13

90

0.35

72

0.28

60

0.24

32

0.13

60

0.33

48

0.27

40

0.22

32

0.18

60

0.33

48

0.27

40

0.22

32

0.18

60

0.33

344

344

254

254

180

180

NOTES

48

0.27

40

0.22

32

0.18

60

0.33

48

0.27

40

0.22

32

0.18

180

180

EXERCISE ID
A.1

A.2

B.1

B.2

C.1

C.2

D.1

EXERCISE
BULGARIAN SPLIT SQUAT

WEEK # WORKOUT# SETS

1
1
4
2
4
2
3
4
4
4
3
5
4
6
4
4
7
3
8
3
FLAT DUMBELL BENCH PRESS
1
1
4
2
4
2
3
4
4
4
3
5
4
6
4
4
7
3
8
3
ROMANIAN DEADLIFT
1
1
3
2
3
2
3
3
4
3
3
5
3
6
3
4
7
2
8
2
SEMI-SUPINATED CHINUPS
1
1
3
2
3
2
3
3
4
3
3
5
3
6
3
4
7
2
8
2
SEATED GOOD MORNINGS
1
1
3
2
3
2
3
3
4
3
3
5
3
6
3
4
7
2
8
2
1 ARM MILITARY PRESS
1
1
3
2
3
2
3
3
4
3
3
5
3
6
3
4
7
2
8
2
DECLINE SITUP
1
1
3
2
3
2
3
3

REPS
15
15
12
12
10
10
8
8
15
15
12
12
10
10
8
8
15
15
12
12
10
10
8
8
15
15
12
12
10
10
8
8
15
15
12
12
10
10
8
8
15
15
12
12
10
10
8
8
15
15
12

REST
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45

3
4
D.2

DUMBBELL BENT ROW

1
2
3
4

4
5
6
7
8
1
2
3
4
5
6
7
8

3
3
3
2
2
3
3
3
3
3
3
2
2

12
10
10
8
8
15
15
12
12
10
10
8
8

45
45
45
45
45
45
45
45
45
45
45
45
45

NL
60
60
48
48
40
40
24
24
60
60
48
48
40
40
24
24
45
45
36
36
30
30
16
16
45
45
36
36
30
30
16
16
45
45
36
36
30
30
16
16
45
45
36
36
30
30
16
16
45
45
36

WEEK NL NL WK % NL TOTAL
120

0.35

96

0.28

80

0.23

48

0.14

120

0.35

96

0.28

80

0.23

48

0.14

90

0.35

72

0.28

60

0.24

32

0.13

90

0.35

72

0.28

60

0.24

32

0.13

90

0.35

72

0.28

60

0.24

32

0.13

90

0.35

72

0.28

60

0.24

32

0.13

90

0.35

344

344

254

254

254

254

NOTES

36
30
30
16
16
45
45
36
36
30
30
16
16

72

0.28

60

0.24

32

0.13

90

0.35

72

0.28

60

0.24

32

0.13

254

254

EXERCISE ID
EXERCISE
WEEK # WORKOUT# SETS REPS REST NL
A.1
POWERLIFTING BACK SQUAT
1
1
5
12
60 60
2
5
12
60 60
2
3
5
11
60 55
4
5
11
60 55
3
5
5
10
60 50
6
5
10
60 50
4
7
4
8
60 32
8
4
8
60 32
A.2
INCLINE BENCH PRESS
1
1
5
12
60 60
2
5
12
60 60
2
3
5
11
60 55
4
5
11
60 55
3
5
5
10
60 50
6
5
10
60 50
4
7
4
8
60 32
8
4
8
60 32
B.1
SNATCH DEADLIFT
1
1
4
12
60 48
2
4
12
60 48
2
3
4
11
60 44
4
4
11
60 44
3
5
4
10
60 40
6
4
10
60 40
4
7
3
8
60 24
8
3
8
60 24
B.2
PULLUPS
1
1
4
12
60 48
2
4
12
60 48
2
3
4
11
60 44
4
4
11
60 44
3
5
4
10
60 40
6
4
10
60 40
4
7
3
8
60 24
8
3
8
60 24
C.1
PULL THROUGHS
1
1
3
12
45 36
2
3
12
45 36
2
3
3
11
45 33
4
3
11
45 33
3
5
3
10
45 30
6
3
10
45 30
4
7
2
8
45 16
8
2
8
45 16
C.2
BEHIND THE NECK PRESS
1
1
3
12
45 36
2
3
12
45 36
2
3
3
11
45 33
4
3
11
45 33
3
5
3
10
45 30
6
3
10
45 30
4
7
2
8
45 16
8
2
8
45 16
D.1
SERRATUS CRUNCH
1
1
3
12
45 36
2
3
12
45 36
2
3
3
11
45 33

3
4
D.2

SUPINATED BENT ROW

1
2
3
4

4
5
6
7
8
1
2
3
4
5
6
7
8

3
3
3
2
2
3
3
3
3
3
3
2
2

11
10
10
8
8
12
12
11
11
10
10
8
8

45
45
45
45
45
45
45
45
45
45
45
45
45

33
30
30
16
16
36
36
33
33
30
30
16
16

WEEK NL NL WK % NL TOTAL NOTES

120

0.30

110

0.28

100

0.25

64

0.16

120

0.30

110

0.28

100

0.25

64

0.16

96

0.31

88

0.28

80

0.26

48

0.15

96

0.31

88

0.28

80

0.26

48

0.15

72

0.31

66

0.29

60

0.26

32

0.14

72

0.31

66

0.29

60

0.26

32

0.14

72

0.31

394

394

312

312

230

230

66

0.29

60

0.26

32

0.14

72

0.31

66

0.29

60

0.26

32

0.14

230

230

EXERCISE ID
A.1

EXERCISE
OLYMPIC BACK SQUAT

A.2

BENCH PRESS

B.1

DEADLIFT

B.2

CHINUPS

C.1

GLUTE HAM GASTROC

C.2

BARBELL MILITARY

D.1

WEIGHTED SITUP

WEEK # WORKOUT#
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3
4
3
5
6
4
7
8
1
1
2
2
3

SETS
5
5
5
5
5
5
4
4
5
5
5
5
5
5
4
4
4
4
4
4
4
4
3
3
4
4
4
4
4
4
3
3
3
3
3
3
3
3
2
2
3
3
3
3
3
3
2
2
3
3
3

REPS
12
12
11
11
10
10
8
8
12
12
11
11
10
10
8
8
12
12
11
11
10
10
8
8
12
12
11
11
10
10
8
8
12
12
11
11
10
10
8
8
12
12
11
11
10
10
8
8
12
12
11

REST
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45

3
4
D.1

BENT ROW

1
2
3
4

4
5
6
7
8
1
2
3
4
5
6
7
8

3
3
3
2
2
3
3
3
3
3
3
2
2

11
10
10
8
8
12
12
11
11
10
10
8
8

45
45
45
45
45
45
45
45
45
45
45
45
45

NL
60
60
55
55
50
50
32
32
60
60
55
55
50
50
32
32
48
48
44
44
40
40
24
24
48
48
44
44
40
40
24
24
36
36
33
33
30
30
16
16
36
36
33
33
30
30
16
16
36
36
33

WEEK NL NL WK % NL TOTAL NOTES

120

0.30

110

0.28

100

0.25

64

0.16

120

0.30

110

0.28

100

0.25

64

0.16

96

0.31

88

0.28

80

0.26

48

0.15

96

0.31

88

0.28

80

0.26

48

0.15

72

0.31

66

0.29

60

0.26

32

0.14

72

0.31

66

0.29

60

0.26

32

0.14

72

0.31

394

394

312

312

230

230

33
30
30
16
16
36
36
33
33
30
30
16
16

66

0.29

60

0.26

32

0.14

72

0.31

66

0.29

60

0.26

32

0.14

230

230