FINDING YOUR MAXIMUM

Select a weight that you think you can do for 4-8 repetitions before failure. Please note that all
lifts to find maximums must be done to complete failure in order to get a true maximum. Take
at least a 3-5 minute rest between lifts when you are trying to find your maximum.
In Example a 210 lbs lift x 5 repetitions will give you a maximum of 240 lbs.
You can find your max. by Googling Aone rep max@ and a chart will come up that you
can fill in.
Remember this program has been designed by one of the leading experts in the
world, don=t try to second guess him if you do you will fail.

ANATOMICAL ADAPTATION PHASE, 6 WEEKS

Remember the exercises are done in a circuit, one set of bench press then seated
pulley row then thigh ext. then back to the top, not 3 or 4 sets in a row that comes
later in the hypertrophy stage.
Note: If you find that you cannot finish the required number of reps for the exercise
lower the weight till you can do the correct number of reps, this is very important.
Take a 1-2 min. rest between exercises, less as you get in better shape.
Retest your maximum after 3 weeks.
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Bench Press 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Seated Pulley row 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Thigh ext. 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Hamstring curl 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Seated DB press 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Front pull-downs 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Arm curls 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4
Tricep Ext 40/15x3 50/12x3 60/8x3 50/15x4 60/12x4 70/10x4