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Monday - OHP Strength Sets Rep Range Example Report

Standing OHP 4 4-6 155 x 5, 5, 5, 5


Face pulls or rear delt flyes 4 8 to 10 15 x 10, 10, 10, 10
Lateral raises (chest supported or standing) 4 8 to 10 15x 10, 10, 10, 10
Close Grip Benchpress 4 8 to 12 185 x 8, 8, 8, 8
Pull-ups - one max set to failure 1 20
chin-ups - one max set to failure 1 15
Curls and triceps press downs superset 4 sets 10 to 15
Tuesday -Squat Strength Sets Rep Range
Squats 5 4-6 295 x 4, 4,4, 4
Romanian Deadlifts with Dumbbells 4 10 80 x 10, 10, 10, 10
Leg Extensions 4 10-12 145 x 12, 12, 12, 12
Leg Curls 4 10-12 130 x 12, 12, 12, 12
Standing Calf Raises 4 15 4 pps x 15, 15, 15, 15
Abs 4 20+ decline sit-ups 3 sets of 30+
Thursday - Bench Strength Sets Rep Range
Flat Barbell Bench Press 4 4 to 6 185 x 6, 6, 6, 6
Incline Dumbbell Press 4 4 to 6 70 x 6, 6, 6, 6
seated arnold press 4 6 to 8 40 x 8, 8, 8, 8
Cable fly's or pec deck 4 10 to 12 15 x 12, 12, 12, 12
triceps pressdowns 3 10 to 15 85 x 15, 15, 15
Friday - Deadlifts Strength Sets Rep Range
Deadlifts 4 4-6 315 x 6, 6, 6, 6
one arm db rows 4 6-8 100 x 8, 8, 8, 8
seated cable rows or chest supported rows 4 6-8 140 x 8, 8, 8
Lat pull downs - neutral grip 4 6-8 140 x 8, 8, 8, 8
curls 3 6-8 37.5x 8, 8, 8
hammer curls 2 6-8 35 x 8, 8
Monday - OHP hyper Sets Rep Range
OHP 4 10 to 12 95 x 11, 10, 10, 10
Rear delt flyes or facepulls 4 10- 12 55x 12, 12, 12, 12
Lateral raises (chest supported or standing) 4 10 to 12 15 x 12, 12, 12, 12
Close Grip Benchpress 4 6 to 8 185x 8, 8, 8, 8
Pull-ups - one max set to failure 1 21
chin-ups - one max set to failure 1 14
Curls and triceps press downs superset 4 sets 10 to 15
Tuesday- Squat Hyper Sets Rep Range
Squats 4 or 5 8 to 10 235 x 10, 10, 10, 10
Romaniand DL with Dumbbells 4 sets 10 to 12 85 x 10, 10, 10, 10
Leg extensions 4 10 to 12 115 x 12, 12, 12, 12
Leg Curls 4 10 to 12 125 x 12, 12, 12, 12
Standing Calf Raises 4 15 4 pps x 12, 12, 12, 12
Abs 3 20 to 30 reps declince crunches w/ 50 lbs
Thursday - Bench Hyper Sets Rep Range
incline dumbbell press 4 10 to 12 70 x 10, 10, 10 ,10
decline barbell (flat if decline unavailable) 4 10 to 12 185 x 12, 12, 12, 12
arnold press 3 10 to 12 37.5 x 12, 12, 12
cable flies 4 10 to 15 15 x 12, 12, 12, 12
Triceps press downs 3 10 to 15 30 x 15, 15, 15
Friday - Deadlifts Hyper Sets Rep Range
Deadlifts 3 6 to 10 365 x 6, 6, 6, 6
one arm db rows 4 10 to 15 100 x 12, 12, 12, 12
seated cable rows or chest supported rows 4 10 to 12 140 x 12, 12, 145 x 12
Lat pull downs - neutral grip 4 10 to 12 57.5 x 12, 13, 13 65 x 12
curls 4 8 to 12 35 x 10, 10
hammer curls 3 8 to 12 30 x 12, 12

Strength Workouts - each cycle, try to progressively add weight


to lifts (1-3%) & avoid failure (follow example progression scheme below)

Hypertrophy Workouts - every cycle, try to progressively add weight


to lifts (1-3%) and avoid failure by 1-2 reps (follow example progression scheme below)

Example Strength Workout Progression Scheme (use this example for most exercises):
Week 1 Bench Press - 100lbs x 6, 6, 6
Week 2 Bench Press - 105lbs x 5, 5, 5
Week 3 Bench Press - 110lbs x 4, 4, 4

Week 4 Bench Press - 105lbs x 6, 6, 6


Week 5 Bench Press - 110lbs x 5, 5, 5
Week 6 Bench Press - 115lbs x 4, 4, 4

Week 7 Bench Press - 110lbs x 6, 6, 6


Week 8 Bench Press - 115lbs x 5, 5, 5
Week 9 Bench Press - 120lbs x 4, 4, 4

Example for Hypertrophy Workout Progression Scheme (use this example for most exercises):
Week 1 One Arm Rows 50lbs x 12, 12, 12
Week 2 One Arm Rows 55lbs x 11, 11, 11
Week 3 One Arm Rows 60lbs x 10, 10, 10

Week 4 One Arm Rows 55lbs x 12, 12, 12


Week 5 One Arm Rows 60lbs x 11, 11, 11
Week 6 One Arm Rows 65lbs x 10, 10, 10

Week 7 One Arm Rows 60lbs x 12, 12, 12


Week 8 One Arm Rows 65lbs x 11, 11, 11
Week 9 One Arm Rows 70lbs x 10, 10, 10
Deload by reducing weight by 30% and performing one less set

* Adjust workout days to fit your schedule but a 4 day per week schedule is recommended
*Write in your weights, sets and reps for each week in the space provided above
*Exercises may be switched out if desired as long as they target the same bodypart
*Every 9th cycle do a deload by reducing volume by one set for each exercise and reducing weight by 30% - use the same re
Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Week 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5


Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5
eight by 30% - use the same rep range - deload for one week only
Cycle 6 Cycle 7 Cycle 8 Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13

Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13


Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13
Cycle 14 Cycle 15 Cycle 16 Cycle 17 Del Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Del Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Del Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Del Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Cycle 18

Cycle 14 Cycle 15 Cycle 16 Cycle 17 Cycle 18


Cycle 14 Cycle 15 Cycle 16 Cycle 17 Cycle 18