Sheet1

Phase 1 Week #1 Week #2 Week #3 Week #4

Day 1 SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1. Squat 3 10 90 sec 4 8 90 sec 4 6 2 min (heavier) 5 5 2 min (heavier)
2. Bench Press 3 10 90 sec 4 8 90 sec 4 6 90 sec (heavier) 5 5 2 min (heavier)
3. Bent Over Row 3 10 90 sec 3 10 90 sec 4 8 90 sec 3 8 90 sec
4. Dips/Close Grip Push Ups 3 10 με 20 90 sec 3 10 με 20 90 sec 3 10 με 20 90 sec 3 10 με 20 90 sec
5. Pull Ups 3 10 με 20 90 sec 3 10 με 20 90 sec 3 10 με 20 90 sec - - -
6. Barbell Bicep Curls 3 10 90 sec 3 10 90 sec 4 12-10-8-8 90 sec 3 8 90 sec

Day 2 SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1. Deadlift 2 8 90-120 sec 2 6 90-120 sec (heavier) 2 5 2 min (heavier) 2 5 2 min (heavier)
2. Overhead Press 3 10 90 sec 3 8 90 sec (heavier) 3 8 90 sec 4 8 90 sec
3. Bent Over Row 3 10 90 sec 4 8 90 sec 4 8 90 sec 4 8 90 sec
4. Lunges 3 20 90 sec (10 each leg) 3 20 90 sec (10 each leg) 3 20 90 sec (10 each leg) 3 20 90 sec (10 each leg)
5. Dips/Close Grip Push Ups 3 10 με 20 90 sec 3 10 με 20 90 sec 3 10 με 20 90 sec 3 10 με 20 90 sec
6. Spider Curls/Incline Curls 3 15 60 sec 3 15 60 sec 3 15 60 sec 3 15 60 sec

Day 3 SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1. Pull Ups 3 10 με 20 90 sec 3 10 με 20 90 sec 4 10 με 20 90 sec 4 10 με 20 90 sec
2. Dips/Close Grip Push Ups 3 10 με 20 90 sec 3 10 με 20 90 sec 4 10 με 20 90 sec 4 10 με 20 90 sec
3. Squats 3 10 90 sec 3 10 90 sec 3 15 60 sec 3 20 60 sec
4. Bench Press (dumbbells) 3 10 90 sec 4 12-10-8-8 90 sec 4 12-10-8-8 90 sec 4 12-10-8-8 90 sec
5a. Lateral Raises 3 15 0 (superset) 3 15 0 (superset) 4 15 0 (superset) 4 15 0 (superset)
5b. Tricep Push Down 3 12 0 3 12 0 4 12 0 4 12 0
5c. Cable Curls 3 15 90 sec 3 15 90 sec 4 15 90 sec 4 15 90 sec

Phase 2 Week #1 Week #2 Week #3 Week #4

Day 1 SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1. Bench Press 5 5 2 min 3 3 2 min (heavier) 5 5 2 min 3 3 2 min
2. Deadlift 2 5 2 min 2 5 2 min 2 5 2 min 2 5 2 min
3. Pull ups 3 8 με 10 90 sec add weight 3 8 με 10 90 sec add weight 3 8 με 10 90 sec add weight 3 8 με 10 90 sec add weight
4. Overhead Press 3 12 60 sec 3 12 60 sec 3 12 60 sec 3 12 60 sec
5a. Bench Dips 3 8 με 10 90 sec add weight 3 8 με 10 90 sec add weight 4 8 με 10 90 sec add weight 3 8 με 10 90 sec add weight
5b. Incline Curls 3 15 60 sec 3 15 60 sec 4 15 60 sec 3 15 60 sec

Day 2 SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1. Squat 5 5 2 min 3 4 2 min (heavier) 5 5 2 min 3 4 2 min
2. Close Grip Bench Press 4 5 2 min 4 5 2 min 4 5 2 min 4 5 2 min
3. Bent Over Row 4 5 με 6 90-120 sec 4 5 με 6 90-120 sec 4 5 με 6 90-120 sec 4 5 με 6 90-120 sec
4. Tricep Push Down 4 15-12-10-10 60 sec 4 15-12-10-10 60 sec 4 15-12-10-10 60 sec 4 15-12-10-10 60 sec
5. Barbell Curls 4 6 με 8 90 sec 4 6 με 8 90 sec 4 6 με 8 90 sec 4 6 με 8 90 sec

Day 3 (Supersets) SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT SET REPS REST COMMENT
1a. Push Ups 3 max 0 όσες μπορείς 3 max 0 όσες μπορείς 3 max 0 όσες μπορείς 3 max 0 όσες μπορείς
1b. Pull ups 3 max 60 sec no weight 3 max 60 sec no weight 3 max 60 sec no weight 3 max 60 sec no weight
2a. Straight Leg Deadlift 3 12 0 3 12 0 3 12 0 3 12 0
2b. Walking Lunges 3 20 90 sec 10 each leg 3 20 90 sec 10 each leg 3 20 90 sec 10 each leg 3 20 90 sec 10 each leg
3a. Dumbbell Incline Press 3 10 με 12 0 3 10 με 12 0 3 10 με 12 0 3 10 με 12 0
3b. Rope Pull Over 3 12 με 15 60 sec 3 12 με 15 60 sec 3 12 με 15 60 sec 3 12 με 15 60 sec
4a. Lateral Raises 3 15 0 3 15 0 3 15 0 3 15 0
4b. Facepulls 3 15 60 sec 3 15 60 sec 3 15 60 sec 3 15 60 sec
5a. Tricep Overhead Extension 3 16 0 3 16 0 4 16 0 3 16 0
5b. Spider Curls 3 16 60 sec 3 16 60 sec 4 16 60 sec 3 16 60 sec

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