MONDAY

Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise

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

WEDNESDAY
Enter Exercise #1
Enter Exercise #2
Enter Exercise #3
Enter Exercise #4
Enter Exercise #5
Enter Exercise #6
Enter Exercise #7
Enter Exercise #8

FRIDAY
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise
Enter Exercise

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

Weight

Reps

1RM
0
0
0
0
0
0
0
0

Weight

Reps

1RM
0
0
0
0
0
0
0
0

Weight

Reps

1RM
0
0
0
0
0
0
0
0

Here
Here
Here
Here
Here
Here
Here
Here

Here
Here
Here
Here
Here
Here
Here
Here

Here
Here
Here
Here
Here
Here
Here
Here

Week:
Difficulty:
Rest Between Sets:

1
Easy - Get All Reps
45-90 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

Set #4
12
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

Set #4
12
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

Set #4
12
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

2
Hard - Get All Reps
90-120 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
12
0
0
0
0
0
0
0
0

Set #2
12
0
0
0
0
0
0
0
0

Set #3
12
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

3
Moderate - Get All Reps
45-90 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
10
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

Set #4
10
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
10
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
10
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

4
Hard - Get All Reps
90-120 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
11
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
11
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
11
0
0
0
0
0
0
0
0

Set #3
10
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

5
Very Hard - Get Within One Rep
120-180 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

6
Moderate - Get All Reps
45-90 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

7
Hard - Get All Reps
90-120 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
9
0
0
0
0
0
0
0
0

Set #2
9
0
0
0
0
0
0
0
0

Set #3
8
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

8
Very Hard - Get Within One
120-180 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
9
0
0
0
0
0
0
0
0

Set #2
8
0
0
0
0
0
0
0
0

Set #3
7
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

9
Easy - Get All Reps
45-90 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
6
0
0
0
0
0
0
0
0

Set #2
6
0
0
0
0
0
0
0
0

Set #3
6
0
0
0
0
0
0
0
0

Set #4
6
0
0
0
0
0
0
0
0

Set #5
6
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
6
0
0
0
0
0
0
0
0

Set #2
6
0
0
0
0
0
0
0
0

Set #3
6
0
0
0
0
0
0
0
0

Set #4
6
0
0
0
0
0
0
0
0

Set #5
6
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
6
0
0
0
0
0
0
0
0

Set #2
6
0
0
0
0
0
0
0
0

Set #3
6
0
0
0
0
0
0
0
0

Set #4
6
0
0
0
0
0
0
0
0

Set #5
6
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

10
Moderate - Get All Reps
60-120 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
7
0
0
0
0
0
0
0
0

Set #2
7
0
0
0
0
0
0
0
0

Set #3
7
0
0
0
0
0
0
0
0

Set #3
7
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

11
Hard - Get All Reps
120-180 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
7
0
0
0
0
0
0
0
0

Set #2
7
0
0
0
0
0
0
0
0

Set #3
6
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

Week:
Difficulty:
Rest Between Sets:

12
Very Hard - Get Within One Rep
120-180 Seconds

MONDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
7
0
0
0
0
0
0
0
0

Set #2
7
0
0
0
0
0
0
0
0

Set #3
6
0
0
0
0
0
0
0
0

WEDNESDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

FRIDAY
Reps
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

Set #1
11
0
0
0
0
0
0
0
0

Set #2
10
0
0
0
0
0
0
0
0

Set #3
9
0
0
0
0
0
0
0
0

YOUR NEW MAXES

for the next 12 Weeks

MONDAY
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

NEW 1RM
0
0
0
0
0
0
0
0

WEDNESDAY
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

NEW 1RM
0
0
0
0
0
0
0
0

FRIDAY
Enter Exercise #1 Here
Enter Exercise #2 Here
Enter Exercise #3 Here
Enter Exercise #4 Here
Enter Exercise #5 Here
Enter Exercise #6 Here
Enter Exercise #7 Here
Enter Exercise #8 Here

NEW 1RM
0
0
0
0
0
0
0
0