Exercise Squat

Monday Weight Sets Reps 45 2 5 40 1 5 60 1 3 80 1 2 100 3 5 Squat

Wednesday Weight Sets Reps 45 2 5 40 1 5 60 1 3 80 1 2 100 3 5 Squat

Work Sets

Work Sets

Work Sets

Bench

Work Sets

Weight Sets Reps 45 2 5 50 1 5 70 1 3 90 1 2 100 3 5

Bench

Work Sets

Weight Sets Reps 45 2 5 50 1 5 70 1 3 90 1 2 100 3 5

Bench

Work Sets

Chin Ups

Work Sets

Reps * * * *

Deadlift

Work Sets

Weight Sets Reps 40 2 5 60 1 3 85 1 2 100 1 5

Deadlift

Work Sets

Press

Work Sets

Weight Sets Reps 45 2 5 55 1 5 70 1 3 85 1 2 100 3 5

Press

Work Sets

Weight Sets Reps 45 2 5 55 1 5 70 1 3 85 1 2 100 3 5

Press

Work Sets

*Warm-up for Bench = Row Warm-up **3-5 warmup sets, then 3 worksets of 5 for the Squat, Bench, and Miltary Press. 5 worksets of 3 for the Power Clean. 1 Works squat squat Squat Squat squat Squat

Friday Weight Sets Reps 45 2 5 40 1 5 60 1 3 80 1 2 100 3 5

Weight Sets Reps 45 2 5 50 1 5 70 1 3 90 1 2 100 3 5

Weight Sets Reps 40 2 5 60 1 3 85 1 2 100 1 5

Weight Sets Reps 45 2 5 55 1 5 70 1 3 85 1 2 100 3 5

worksets of 3 for the Power Clean. 1 Workset of 5 for the Deadlift.