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Workout 1 (MON)

HEAVY

ROUTINE SHEET
week

exercise
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0

warmup 2
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0

workset 1
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45

Workout 2 (WED)
MEDIUM
workset 2
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45
190
135
115
75
95
45
45

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0

warmup 2
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0

Workout 2 (WED)
MEDIUM
workset 1
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41

Workout 3 (FRI)
LIGHT
workset 2
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41
171
122
104
68
86
41
41

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0
48
45
45
0
0
0
0

warmup 2
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0
95
68
58
0
0
0
0

workset 1
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36

workset 2
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36
152
108
92
60
76
36
36

Instructions: Enter your starting weight


(10RM) into the cells below. All weights for
the rest of the week are automagically
calculated for you.

FILL IN YOUR 10RMs


Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

PASS =
Fail =

er your starting weight


ls below. All weights for
eek are automagically
ated for you.

YOUR 10RMs
uats
nch
ver rows
rbell Presses
d Deadlifts
l Curls
Raises

190
135
115
75
95
45
45

45
0.5

Workout 1 (MON)
HEAVY

ROUTINE SHEET
week

exercise
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0

warmup 2
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0

workset 1
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50

Workout 2 (WED)
MEDIUM
workset 2
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50
209
149
127
83
105
50
50

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0

warmup 2
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0

Workout 2 (WED)
MEDIUM
workset 1
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45

Workout 3 (FRI)
LIGHT
workset 2
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45
188
134
114
74
94
45
45

reps
8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

warmup 1
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0
52
37
32
0
0
0
0

warmup 2
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0
105
74
63
0
0
0
0

workset 1
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40

workset 2
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40
167
119
101
66
84
40
40

Instructions: Only enter the % increase per week


vs the previous cycle (standard = 10%).
All weights for the rest of the week should
automagically be calculated for you.

Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

PASS =
Fail =

nter the % increase per week


cycle (standard = 10%).
he rest of the week should
y be calculated for you.

quats
ench
over rows
Barbell Presses
ed Deadlifts
ell Curls
Raises

209
149
127
83
105
50
50

30
0.001

% increase
10%
10%
10%
10%
10%
10%
10%

Workout 1 (MON)
HEAVY

ROUTINE SHEET
week

Workout 2 (WED)
MEDIUM

exercise

reps

warmup 1

warmup 2

workset 1

workset 2

reps

warmup 1

warmup 2

workset 1

Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0

115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0

230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54

230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54
230
163
139
91
115
54
54

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0

115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0

207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49

(WED)
UM

Workout 3 (FRI)
LIGHT
workset 2

reps

warmup 1

warmup 2

workset 1

workset 2

207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49
207
147
125
81
103
49
49

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0
57
41
35
0
0
0
0

115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0
115
82
70
0
0
0
0

184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43

184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43
184
130
111
72
92
43
43

Instructions: Only enter the % increase per


week vs the previous cycle (standard = 10%).
All weights for the rest of the week should
automagically be calculated for you.

Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

PASS =
Fail =

230
163
139
91
115
54
54

30
0.5

% increase
10%
10%
10%
10%
10%
10%
10%

Workout 1 (MON)
HEAVY

ROUTINE SHEET
week

Workout 2 (WED)
MEDIUM

exercise

reps

warmup 1

warmup 2

workset 1

workset 2

reps

warmup 1

warmup 2

workset 1

Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0

126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0

252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59

252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59
252
179
153
100
126
59
59

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0

126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0

227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53

(WED)
UM

Workout 3 (FRI)
LIGHT
workset 2

reps

warmup 1

warmup 2

workset 1

workset 2

227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53
227
161
137
90
113
53
53

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0
63
45
38
0
0
0
0

126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0
126
90
76
0
0
0
0

202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47

202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47
202
143
122
80
100
47
47

Instructions: Only enter the % increase per


week vs the previous cycle (standard = 10%).
All weights for the rest of the week should
automagically be calculated for you.

Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

PASS =
Fail =

252
179
153
100
126
59
59

30
0.5

% increase
10%
10%
10%
10%
10%
10%
10%

Workout 1 (MON)
HEAVY

ROUTINE SHEET
week

Workout 2 (WED)
MEDIUM

exercise

reps

warmup 1

warmup 2

workset 1

workset 2

reps

warmup 1

warmup 2

workset 1

Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0

139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0

277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65

277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65
277
197
168
109
138
65
65

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0

139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0

249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58

(WED)
UM

Workout 3 (FRI)
LIGHT
workset 2

reps

warmup 1

warmup 2

workset 1

workset 2

249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58
249
177
151
98
124
58
58

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0
69
49
42
0
0
0
0

139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0
139
98
84
0
0
0
0

222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52

222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52
222
157
134
87
110
52
52

Instructions: Only enter the % increase per


week vs the previous cycle (standard = 10%).
All weights for the rest of the week should
automagically be calculated for you.

Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

PASS =
Fail =

277
197
168
109
138
65
65

30
0.5

% increase
10%
10%
10%
10%
10%
10%
10%

Workout 1 (MON)
HEAVY

ROUTINE SHEET
week

Workout 2 (WED)
MEDIUM

exercise

reps

warmup 1

warmup 2

workset 1

workset 2

reps

warmup 1

warmup 2

workset 1

Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises
Squats
Bench
Bent-over rows
Overhead Press
Stiff-leg Deadlifts
Barbell Curls
Calf Raises

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0

152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0

305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71

305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71
305
216
184
120
152
71
71

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0

152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0

274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63

(WED)
UM

Workout 3 (FRI)
LIGHT
workset 2

reps

warmup 1

warmup 2

workset 1

workset 2

274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63
274
194
166
108
136
63
63

8
8
8
8
8
8
12
9
9
9
9
9
9
13
10
10
10
10
10
10
14
11
11
11
11
11
11
15
12
12
12
12
12
12
16

76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0
76
54
46
0
0
0
0

152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0
152
108
92
0
0
0
0

244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56

244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56
244
173
147
96
121
56
56

Instructions: Only enter the % increase per


week vs the previous cycle (standard = 10%).
All weights for the rest of the week should
automagically be calculated for you.

Squats
Bench
Bent-over rows
Overhead Barbell Presses
Stiff-legged Deadlifts
Barbell Curls
Calf Raises

weight of the bar


round weights down by

305
216
184
120
152
71
71

30
0.5

% increase
10%
10%
10%
10%
10%
10%
10%