ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

KILO VERSION (KG)

Also enter the amount of reps you got on your work sets
If it is your first workout, remember the work sets are always 3-6 reps

PTW Novice Program Phase One

Exercise

P
A
U
S
E
B
E
N
C
H

Last Workout Reps Next Workout Reps

S
Q
U
A
T

S
U
M
O

After each workout, repeat the above process to get your next workout weights

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Enter your last workout weights and reps in the white dotted boxes below. Enter your estimated starti
Use 75% of Monday's Weights for your first Wednesday Pause Squat/Pause Bench workout.

PTW No
Exercise Last Workset Weights Reps
S
Q
U
A
T
P
A
U
S
MON E

AND
FRI B

E
N
C
H
S
U
M
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After each workout, enter your results in the "last workout" section to get your weights for the next se

ONLY WRITE IN WHITE COLORED BOXES WITH DOTTED OUTLINES

KILO VERSION (KG)

boxes below. Enter your estimated starting weights if you're just starting the program.
Squat/Pause Bench workout.

PTW Novice Program Phase Two

Next Workout Weights

Reps

ction to get your weights for the next session.

Exercise

3 SECOND
PAUSE SQUAT
WED
3 SECOND
PAUSE BENCH

H DOTTED OUTLINES

ng the program.

Two
Last Workset Weights Reps Next Workout Weights

Reps