Workout 1

Exercise

reps

% 1RM

Week 1(35,40,45)

65,75,85

Week 2(40,45,50)

70,80,90

Week 3(40,45,50)

5/3/1

75,85,95

Week 4(25,30,35)

40,50,60

A Standing Shoulder Press

sets
3

B Dip

15

C Chin-Up

10

Sets

Reps

% 1RM

Week 1(95,110,125)

65,75,85

Week 2(100,115,130)

70,80,90

Week 3(110,125,140)

5/3/1

75,85,95

40,50,60

Workout 2
Exercise
A Deadlift

Week 4(65,75,85)
B Good Morning

12

C Hanging Leg Raise

15

Workout 3
Exercise

Sets

Reps

% 1RM

A Bench Press

Week 1(45,50,60)

65,75,85

Week 2(50,55,65)

70,80,90

Week 3(50,60,70)

5/3/1

75,85,95

Week 4(25,35,40)

40,50,60

B Dumbbell Chest Press

15

C Dumbbell Row

10

Sets

Reps

% 1RM

Week 1(45,50,60)

65,75,85

Week 2(50,55,65)

70,80,90

Week 3(50,60,70)

5/3/1

75,85,95

Week 4(25,35,40)

40,50,60

Workout 4
Exercise
A Squat

B Leg Press

15

C Leg Curl

10

When you start a new four-week cycle, add 5 pounds to your 1RMs for
bench and shoulder presses and 10 pounds for squats and deadlifts, and
recalculate training weights using the new numbers.