4 WEEKS OF PO

ENTER YOUR 1RMS

SQUAT 220
BENCH PRESS 185
DEADLIFT 285
DAY WEEK 1

(HEAVY) SETS REPS WT

BENCH PRESS 2 12 120
INCLINE PRESS 2 12 95
CHEST/TRICEPS
DUMBBELL FLYE

DIP 3 MAX *
SUPINATED PUSHDOWN

(HEAVY) SETS REPS WT

HAMMER CURL
BARBELL CURL
BACK/BICEPS DEADLIFT 2 12 190
WIDE GRIP PULLDOWN
WIDE GRIP SEATED ROW

SEATED CALF RAISE

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 2 12 110
SEATED PRESS 2 12 @8
SHOULDERS/TRICEPS SKULLCRUSHER
ELBOWS-OUT EXTENSION
LATERAL RAISE
BAND PULL-APART

(HEAVY) SETS REPS WT

SQUAT 2 12 145
FRONT SQUAT 2 12 100
SINGLE-LEG PRESS
LEGS
GLUTE-HAM RAISE
HAMSTRING CURL

VACUUM HOLD 5 MAX

* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST
PERFORM AT LEAST 10 RE
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REP
STRETCHED POSITION). EACH FOLLOWING WEEK, USE
WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE CO
POUNDS 5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W

2 3 4

SETS REPS WT SETS REPS WT SETS

3 8 135 2 10 135 2
3 8 105 2 10 105 2
4-5 SETS X 12-15 REPS

3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS

2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

3 8 205 2 10 210 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

**

SETS REPS WT SETS REPS WT SETS

3 8 120 2 10 120 2
3 8 ADD WT 2 10 SAME WT 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS

2-3 SETS OF 20+ REPS

SETS REPS WT SETS REPS WT SETS

3 8 160 2 10 160 2
3 8 110 2 10 110 2
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
YOU PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNT
ERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
R ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN T
FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES

H THE INSTRUCTIONS IN THE COURSE.

IONS ON EXERCISES MARKED WITH *

REPS WT
8 140
8 115

MAX *

REPS WT

8 215

REPS WT
8 125
8 ADD WT

REPS WT
8 165
8 120

MAX
PEAT THE SAME WEIGHT UNTIL YOU
ATIVE, 10 SECOND HOLD IN THE
EEK.