1.) Choose Your Exercises Below 2.) Watch Video 3.) Estimate 4.

3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide : (select this from the blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the Instructions For Lighter and Easier Training Below
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals ( 2 = I wasn't sore at all in the muscles I trained today, and I got almost no pump whatsoever.) So That You Can Recover For the Next Round of Great Training!
Exercise You Chose Below of Each Week ( 1 = I wasn't sore at all in the muscles I trained today, but I could definitely feel a pump.)
( 0 = I was either just barely healed or just a tiny bit sore in the muscles I trained today, got a good pump, and felt like this was plenty of work.)
( -1 = I was still notably sore from last time in the muscles I trained today, and it felt like A LOT of work to complete the sets.)
( -2 = I was still VERY SORE from the last time I trained these muscles and it felt like overkill to complete the sets today.)

(Type in the weight Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
(Select from drop-down menus) for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Front, Side Delts, Triceps Upper Day 1: Instructional Video 10RM Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Front Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Chest Day 2: Instructional Video 10RM Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Isolation #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Rear, Side Delts, Biceps Upper Day 3: Instructional Video 10RM Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Rear Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
One Rest day between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Back Day 4: Instructional Video 10RM Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Hip Hinge #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 4 and 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Chest/Back, Shoulders/Arms Day 5: Instructional Video 10RM Day 5: Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Traps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Vertical Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1

Rest one day between day 5 and the next week's day 1

Exercise Rating Menu:

2
1
0
-1
-2

Abs Exercise Link

Machine Crunch
Slant Board Sit-Up
Reaching Sit-Up
V-Up
Modified Candlestick
Hanging Knee Raise
Hanging Strait Leg Raise
https://youtu.be/GWeVF2aVk8g
https://youtu.be/JYiWXFIikW4
https://youtu.be/ENaZCLrz8_c
https://youtu.be/vz97voWk3jU
https://youtu.be/sPIBL43Ds48
https://youtu.be/dmwMfjPQIP8
https://youtu.be/5p-vP_XyNaA

Calves Exercise Link

Calves on Calf Machine https://youtu.be/wrPN51LyOUE
Stair Calves https://youtu.be/mucRuC4sEjQ
Calves on Leg Press https://youtu.be/oRRs1bGzimM
Smith Machine Calves https://youtu.be/IkrC1u5e-RQ

Biceps Exercise Link

Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dummbell Twist Curl
Hammer Curl
Dumbbell Spider Curl
Alternating Dumbbell Curl
Cable Rope Twist Curl
https://youtu.be/tYpquedo9e0
https://youtu.be/MCjBeB844rU
https://youtu.be/GztM7atVgd8
https://youtu.be/yYB76DOBPsM
https://youtu.be/nW7w5vG6IIc
https://youtu.be/2jsTYbOkx1U
https://youtu.be/DcRJ3bLJuVw
https://youtu.be/xsOm9xn83-8
https://youtu.be/y_GK6fn7raU
https://youtu.be/S97e09rLmEU
https://youtu.be/sR_EdrSruyQ

Rear Delts Exercise Link

Barbell Facepull https://youtu.be/BvX7g1yr1pY
Dumbbell Facepull https://youtu.be/d90AskSQcDc
Cable Facepull https://youtu.be/Ana4dJbCvxE
Dumbbell Rear Lateral Raise https://youtu.be/c32OxRaEhxM

Side Delts Exercise Link

Barbell Upright Row
Dumbbell Upright Row
Cable Upright Row
Dumbbell Side Lateral Raise
Thumbs Down Lateral Raise
https://youtu.be/fbFISuP7Ezk
https://youtu.be/KkpCTyjGlZo
https://youtu.be/FoZM6vuuKBc
https://youtu.be/pg3hz43P09w
https://youtu.be/7P2LTF73EOM

Traps Exercise Link

Barbell Shrug https://youtu.be/hR8aOS5LZjU
Barbell Bent Over Shrug https://youtu.be/6DiJh6_jeoo
Dumbbell Shrug https://youtu.be/z3yCDRGrQTM
Dumbbell Bent Over Shrug https://youtu.be/S3NIBLmlKaU

Horizontal Triceps Exercise Link

Skullcrusher https://youtu.be/hJLXuvZd05w
JM Press https://youtu.be/daSL236nYZs
Dips https://youtu.be/B48xWtzMHxk
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho

Vertical Triceps Exercise Link

EZ Bar Overhead Tricep Extension
Barbell Overhead Tricep Extension
Seated EZ Bar Overhead Tricep Extension
Seated Barbell Overhead Tricep Extension
Cable Overhead Tricep Extension
https://youtu.be/U3SkMY6jw5M
https://youtu.be/He-GN_4MAY4
https://youtu.be/pOX1m37rOWo
https://youtu.be/aNzU6AYZiEs
https://youtu.be/B21LHpkamJM

Horizonal Back Exercise Link

Barbell Bent Over Row
Underhand EZ Bar Row
Row to Chest
1-Arm Dumbbell Row
Chest Supported Row
Row Machine
2-Arm Dumbbell Row
Cable Row
https://youtu.be/o2qSVwxiFk4
https://youtu.be/ROIrNQJBKZ0
https://youtu.be/tRT-cLlXJZ0
https://youtu.be/Wdv_3ojsPhU
https://youtu.be/4Idz7uwm3OU
https://youtu.be/J44yAQ_LXXU
https://youtu.be/o1yPuXatVRs
https://youtu.be/y47HOtqxZkg

Vertical Back Exercise Link

Overhand Pullup
Parallel Pullup
Underhand Pullup
Wide Grip Pullup
Assisted Overhand Pullup
Assisted Parallel Pullup
Assisted Underhand Pullup
Normal Grip Pulldown
Parallel Pulldown
Underhand Pulldown
Wide-Grip Pulldown
Narrow Grip Pulldown
https://youtu.be/NF4nbNsqreQ
https://youtu.be/lFyDmuDjRts
https://youtu.be/SmRa30Jci54
https://youtu.be/HOWPPDueZY8
https://youtu.be/ghHW6sETs-I
https://youtu.be/UNo4yBbidG4
https://youtu.be/2PC8eYTte5w
https://youtu.be/gQ179IUjMsQ
https://youtu.be/uMjeHo2_EwM
https://youtu.be/bxfHw1LvH24
https://youtu.be/xyoFXl-k644
https://youtu.be/QzjjwxZOVdE

Quads Exercise Link

High Bar Squat https://youtu.be/2-o_-HTPhv8
Close Stance Feet Forward Squats https://youtu.be/ppluAD4MHK8
Machine Feet Forward Squat https://youtu.be/SYji94GabJg
Leg Press https://youtu.be/mJSsWpuyiCM
Hack Squat https://youtu.be/SOyO4LHjhX4
Front Squat https://youtu.be/lNYA35p8XJQ
Front Squat (Alernate Grip) https://youtu.be/uFEPuNtHoOU

Glutes Exercise Link

Barbell Walking Lunge https://youtu.be/vNgwqFsVstY
Dumbbell Walking Lunge https://youtu.be/LRgZFHceZGo
Sumo Squat https://youtu.be/wjw-4R5VR20
Deficit Deadlift https://youtu.be/WWS1rPFPyiQ
25's Deadlift https://youtu.be/7If7L0lAur8
Sumo Deadlift https://youtu.be/xp1IeyTOB4U
Deadlift https://youtu.be/euEPxA3gsDo
Hex Bar Deadlift https://youtu.be/f-_q_3tN6Yo

Hamstrings Hip Hinge Exercise Link

Stiff-Legged Deadlift https://youtu.be/zbYgjREbdb0
Low Bar Good Morning https://youtu.be/Z3AC4mmiKhw
High Bar Good Morning https://youtu.be/hzHJugCcT6g
45 Degree Back Raise https://youtu.be/OMUGU1Vh8Ao

Hamstrings Isolation Exercise Link

Lying Leg Curl https://youtu.be/m4KB9-Uo4Kc
Seated Leg Curl https://youtu.be/BHxrogNaKoo
Single-Leg Leg Curl https://youtu.be/SMln-yOUKSA

Chest Isolation Exercise Link

Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
High Cable Flye
Machine Chest Flye
Cable Incline Flye
Pec Dec Flye
https://youtu.be/t2Kk-TOhq14
https://youtu.be/_GBEHrc_V5U
https://youtu.be/60Ai9_c60xg
https://youtu.be/ipoTKasbDyQ
https://youtu.be/6L7xI3jO_GU
https://youtu.be/UPGRju60F60
https://youtu.be/ZYM1mNayaeI

Horizontal Push Exercise Link

Medium Grip Bench Press
Wide Grip Bench Press
Flat Dumbbell Bench Press
Close Grip Bench Press
Flat Machine Bench Press
Pushup
Close Grip Pushup
https://youtu.be/Dl-by6_vATQ
https://youtu.be/ILToidt_G0U
https://youtu.be/20_pP7oaH34
https://youtu.be/3s_QUA4HcxI
https://youtu.be/cg4tsxQ1BP4
https://youtu.be/TM_PeJIdQwE
https://youtu.be/PFtO-p5VLO0

Incline Push Exercise Link

Incline Medium Grip Bench Press
Incline Wide Grip Bench Press
Low Incline Dumbbell Press
Incline Dumbbell Press
Incline Close Grip Bench Press
Incline Machine Bench Press
https://youtu.be/zWRCV_td3I8
https://youtu.be/MDuOnEyof1w
https://youtu.be/efDlxayx234
https://youtu.be/LYZDsNv8kJ8
https://youtu.be/2JIPv1E5a0I
https://youtu.be/eaI0E6ZcwM4

Front Delts Exercise Link

Standing Barbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
High Incline Dumbbell Press
Shoulder Press Machine
Standing Dumbbell Shoulder Press
https://youtu.be/n9RZ6FEthGU
https://youtu.be/dF9Pm_-2zmg
https://youtu.be/RGFdTZznnRs
https://youtu.be/YIqmLutlM1g
https://youtu.be/W6kJbZeFssU
https://youtu.be/Ax_6UXGQo7o

Triceps Exercise Link

Skullcrusher
EZ Bar Overhead Tricep Extension
JM Press
Barbell Overhead Tricep Extension
Dips
Seated EZ Bar Overhead Tricep Extension
Assisted Dips
Seated Barbell Overhead Tricep Extension
Dumbbell Skullcrusher
Cable Overhead Tricep Extension
Cable Tricep Pushdown
Cable Rope Pushdown
Bar Skull
Exercise Link
Incline Push or Front Delts
Incline Medium Grip Bench Press
Standing Barbell Shoulder Press
Incline Wide Grip Bench Press
Seated Barbell Shoulder Press
Low Incline Dumbbell Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
High Incline Dumbbell Press
Incline Close Grip Bench Press
Shoulder Press Machine
Incline Machine Bench Press
Standing Dumbbell Shoulder Press
Exercise Link
Chest Isolation or Triceps Flat Dumbbell Flye
Skullcrusher
Incline Dumbbell Flye
EZ Bar Overhead Tricep Extension
Cable Flye
JM Press
High Cable Flye
Barbell Overhead Tricep Extension
Machine Chest Flye
Dips
Cable Incline Flye
Seated EZ Bar Overhead Tricep Extension
Pec Dec Flye
Assisted Dips
Seated Barbell Overhead Tricep Extension
Dumbbell Skullcrusher
Cable Overhead Tricep Extension
Cable Tricep Pushdown
Cable Rope Pushdown
Bar Skull
https://youtu.be/hJLXuvZd05w
https://youtu.be/U3SkMY6jw5M
https://youtu.be/daSL236nYZs
https://youtu.be/He-GN_4MAY4
https://youtu.be/B48xWtzMHxk
https://youtu.be/pOX1m37rOWo
https://youtu.be/a5_JKN7j7Ug
https://youtu.be/aNzU6AYZiEs
https://youtu.be/TtXlapucVxM
https://youtu.be/B21LHpkamJM
https://youtu.be/B33bKk_r5PU
https://youtu.be/tu2Q82-HMg0
https://youtu.be/gYbmiluG5Ho
https://youtu.be/zWRCV_td3I8
https://youtu.be/n9RZ6FEthGU
https://youtu.be/MDuOnEyof1w
https://youtu.be/dF9Pm_-2zmg
https://youtu.be/efDlxayx234
https://youtu.be/RGFdTZznnRs
https://youtu.be/LYZDsNv8kJ8
https://youtu.be/YIqmLutlM1g
https://youtu.be/2JIPv1E5a0I
https://youtu.be/W6kJbZeFssU
https://youtu.be/eaI0E6ZcwM4
https://youtu.be/Ax_6UXGQo7o
https://youtu.be/t2Kk-TOhq14
https://youtu.be/hJLXuvZd05w
https://youtu.be/_GBEHrc_V5U
https://youtu.be/U3SkMY6jw5M
https://youtu.be/60Ai9_c60xg
https://youtu.be/daSL236nYZs
https://youtu.be/ipoTKasbDyQ
https://youtu.be/He-GN_4MAY4
https://youtu.be/6L7xI3jO_GU
https://youtu.be/B48xWtzMHxk
https://youtu.be/UPGRju60F60
https://youtu.be/pOX1m37rOWo
https://youtu.be/ZYM1mNayaeI
https://youtu.be/a5_JKN7j7Ug
https://youtu.be/aNzU6AYZiEs
https://youtu.be/TtXlapucVxM
https://youtu.be/B21LHpkamJM
https://youtu.be/B33bKk_r5PU
https://youtu.be/tu2Q82-HMg0
https://youtu.be/gYbmiluG5Ho

Exercise
Rear Delts or Side Delts Barbell Facepull
Barbell Upright Row
Dumbbell Facepull
Dumbbell Upright Row
Cable Facepull
Cable Upright Row
Dumbbell Rear Lateral Raise
Dumbbell Side Lateral Raise
Thumbs Down Lateral Raise
Link
https://youtu.be/BvX7g1yr1pY
https://youtu.be/fbFISuP7Ezk
https://youtu.be/d90AskSQcDc
https://youtu.be/KkpCTyjGlZo
https://youtu.be/Ana4dJbCvxE
https://youtu.be/FoZM6vuuKBc
https://youtu.be/c32OxRaEhxM
https://youtu.be/pg3hz43P09w
https://youtu.be/7P2LTF73EOM

Category Table name

Abs Abs
Calves Calves
Biceps Biceps
Rear Delts Rear_Delts
Side Delts Side_Delts
Traps Traps
Horizontal Triceps Horizontal_Triceps
Vertical Triceps Vertical_Triceps
Horizontal Pull Horizonal_Back
Vertical Pull Vertical_Back
Quads Quads
Glutes Glutes
Hamstrings Hip Hinge Hamstrings_Hip_Hinge
Hamstrings Isolation Hamstrings_Isolation
Chest Isolation Chest_Isolation
Horizontal Chest Horizontal_Push
Incline Chest Incline_Push
Front Delts Front_Delts
Triceps Triceps
Incline Push or Front Delts Incline_Push_or_Front_Delts
Chest Isolation or Triceps Chest_Isolation_or_Triceps
Rear or Side Delts Rear_or_Side_Delts

Exercise Link
Machine Crunch https://youtu.be/GWeVF2aVk8g
Slant Board Sit-Up https://youtu.be/JYiWXFIikW4
Reaching Sit-Up https://youtu.be/ENaZCLrz8_c
V-Up https://youtu.be/vz97voWk3jU
Modified Candlestick https://youtu.be/sPIBL43Ds48
Hanging Knee Raise https://youtu.be/dmwMfjPQIP8
Hanging Strait Leg Raise https://youtu.be/5p-vP_XyNaA
Barbell Curl https://youtu.be/tYpquedo9e0
EZ Curl https://youtu.be/MCjBeB844rU
Close Grip Barbell Curl https://youtu.be/GztM7atVgd8
2-Arm Dumbbell Curl https://youtu.be/yYB76DOBPsM
Cable Curl https://youtu.be/nW7w5vG6IIc
Incline Dumbbell Curl https://youtu.be/2jsTYbOkx1U
Dummbell Twist Curl https://youtu.be/DcRJ3bLJuVw
Hammer Curl https://youtu.be/xsOm9xn83-8
Dumbbell Spider Curl https://youtu.be/y_GK6fn7raU
Alternating Dumbbell Curl https://youtu.be/S97e09rLmEU
Cable Rope Twist Curl https://youtu.be/sR_EdrSruyQ
Calves on Calf Machine https://youtu.be/wrPN51LyOUE
Stair Calves https://youtu.be/mucRuC4sEjQ
Calves on Leg Press https://youtu.be/oRRs1bGzimM
Smith Machine Calves https://youtu.be/IkrC1u5e-RQ
Flat Dumbbell Flye https://youtu.be/t2Kk-TOhq14
Incline Dumbbell Flye https://youtu.be/_GBEHrc_V5U
Cable Flye https://youtu.be/60Ai9_c60xg
High Cable Flye https://youtu.be/ipoTKasbDyQ
Machine Chest Flye https://youtu.be/6L7xI3jO_GU
Cable Incline Flye https://youtu.be/UPGRju60F60
Pec Dec Flye https://youtu.be/ZYM1mNayaeI
Flat Dumbbell Flye https://youtu.be/t2Kk-TOhq14
Skullcrusher https://youtu.be/hJLXuvZd05w
Incline Dumbbell Flye https://youtu.be/_GBEHrc_V5U
EZ Bar Overhead Tricep Extension https://youtu.be/U3SkMY6jw5M
Cable Flye https://youtu.be/60Ai9_c60xg
JM Press https://youtu.be/daSL236nYZs
High Cable Flye https://youtu.be/ipoTKasbDyQ
Barbell Overhead Tricep Extension https://youtu.be/He-GN_4MAY4
Machine Chest Flye https://youtu.be/6L7xI3jO_GU
Dips https://youtu.be/B48xWtzMHxk
Cable Incline Flye https://youtu.be/UPGRju60F60
Seated EZ Bar Overhead Tricep Extension https://youtu.be/pOX1m37rOWo
Pec Dec Flye https://youtu.be/ZYM1mNayaeI
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricep Extension https://youtu.be/aNzU6AYZiEs
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Overhead Tricep Extension https://youtu.be/B21LHpkamJM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Standing Barbell Shoulder Press https://youtu.be/n9RZ6FEthGU
Seated Barbell Shoulder Press https://youtu.be/dF9Pm_-2zmg
Seated Dumbbell Shoulder Press https://youtu.be/RGFdTZznnRs
High Incline Dumbbell Press https://youtu.be/YIqmLutlM1g
Shoulder Press Machine https://youtu.be/W6kJbZeFssU
Standing Dumbbell Shoulder Press https://youtu.be/Ax_6UXGQo7o
Barbell Walking Lunge https://youtu.be/vNgwqFsVstY
Dumbbell Walking Lunge https://youtu.be/LRgZFHceZGo
Sumo Squat https://youtu.be/wjw-4R5VR20
Deficit Deadlift https://youtu.be/WWS1rPFPyiQ
25's Deadlift https://youtu.be/7If7L0lAur8
Sumo Deadlift https://youtu.be/xp1IeyTOB4U
Deadlift https://youtu.be/euEPxA3gsDo
Hex Bar Deadlift https://youtu.be/f-_q_3tN6Yo
Stiff-Legged Deadlift https://youtu.be/zbYgjREbdb0
Low Bar Good Morning https://youtu.be/Z3AC4mmiKhw
High Bar Good Morning https://youtu.be/hzHJugCcT6g
45 Degree Back Raise https://youtu.be/OMUGU1Vh8Ao
Lying Leg Curl https://youtu.be/m4KB9-Uo4Kc
Seated Leg Curl https://youtu.be/BHxrogNaKoo
Single-Leg Leg Curl https://youtu.be/SMln-yOUKSA
Barbell Bent Over Row https://youtu.be/o2qSVwxiFk4
Underhand EZ Bar Row https://youtu.be/ROIrNQJBKZ0
Row to Chest https://youtu.be/tRT-cLlXJZ0
1-Arm Dumbbell Row https://youtu.be/Wdv_3ojsPhU
Chest Supported Row https://youtu.be/4Idz7uwm3OU
Row Machine https://youtu.be/J44yAQ_LXXU
2-Arm Dumbbell Row https://youtu.be/o1yPuXatVRs
Cable Row https://youtu.be/y47HOtqxZkg
Medium Grip Bench Press https://youtu.be/Dl-by6_vATQ
Wide Grip Bench Press https://youtu.be/ILToidt_G0U
Flat Dumbbell Bench Press https://youtu.be/20_pP7oaH34
Close Grip Bench Press https://youtu.be/3s_QUA4HcxI
Flat Machine Bench Press https://youtu.be/cg4tsxQ1BP4
Pushup https://youtu.be/TM_PeJIdQwE
Close Grip Pushup https://youtu.be/PFtO-p5VLO0
Skullcrusher https://youtu.be/hJLXuvZd05w
JM Press https://youtu.be/daSL236nYZs
Dips https://youtu.be/B48xWtzMHxk
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Incline Medium Grip Bench Press https://youtu.be/zWRCV_td3I8
Incline Wide Grip Bench Press https://youtu.be/MDuOnEyof1w
Low Incline Dumbbell Press https://youtu.be/efDlxayx234
Incline Dumbbell Press https://youtu.be/LYZDsNv8kJ8
Incline Close Grip Bench Press https://youtu.be/2JIPv1E5a0I
Incline Machine Bench Press https://youtu.be/eaI0E6ZcwM4
Incline Medium Grip Bench Press https://youtu.be/zWRCV_td3I8
Standing Barbell Shoulder Press https://youtu.be/n9RZ6FEthGU
Incline Wide Grip Bench Press https://youtu.be/MDuOnEyof1w
Seated Barbell Shoulder Press https://youtu.be/dF9Pm_-2zmg
Low Incline Dumbbell Press https://youtu.be/efDlxayx234
Seated Dumbbell Shoulder Press https://youtu.be/RGFdTZznnRs
Incline Dumbbell Press https://youtu.be/LYZDsNv8kJ8
High Incline Dumbbell Press https://youtu.be/YIqmLutlM1g
Incline Close Grip Bench Press https://youtu.be/2JIPv1E5a0I
Shoulder Press Machine https://youtu.be/W6kJbZeFssU
Incline Machine Bench Press https://youtu.be/eaI0E6ZcwM4
Standing Dumbbell Shoulder Press https://youtu.be/Ax_6UXGQo7o
High Bar Squat https://youtu.be/2-o_-HTPhv8
Close Stance Feet Forward Squats https://youtu.be/ppluAD4MHK8
Machine Feet Forward Squat https://youtu.be/SYji94GabJg
Leg Press https://youtu.be/mJSsWpuyiCM
Hack Squat https://youtu.be/SOyO4LHjhX4
Front Squat https://youtu.be/lNYA35p8XJQ
Front Squat (Alernate Grip) https://youtu.be/uFEPuNtHoOU
Barbell Facepull https://youtu.be/BvX7g1yr1pY
Dumbbell Facepull https://youtu.be/d90AskSQcDc
Cable Facepull https://youtu.be/Ana4dJbCvxE
Dumbbell Rear Lateral Raise https://youtu.be/c32OxRaEhxM
Barbell Facepull https://youtu.be/BvX7g1yr1pY
Barbell Upright Row https://youtu.be/fbFISuP7Ezk
Dumbbell Facepull https://youtu.be/d90AskSQcDc
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Facepull https://youtu.be/Ana4dJbCvxE
Cable Upright Row https://youtu.be/FoZM6vuuKBc
Dumbbell Rear Lateral Raise https://youtu.be/c32OxRaEhxM
Dumbbell Side Lateral Raise https://youtu.be/pg3hz43P09w
Thumbs Down Lateral Raise https://youtu.be/7P2LTF73EOM
Barbell Upright Row https://youtu.be/fbFISuP7Ezk
Dumbbell Upright Row https://youtu.be/KkpCTyjGlZo
Cable Upright Row https://youtu.be/FoZM6vuuKBc
Dumbbell Side Lateral Raise https://youtu.be/pg3hz43P09w
Thumbs Down Lateral Raise https://youtu.be/7P2LTF73EOM
Barbell Shrug https://youtu.be/hR8aOS5LZjU
Barbell Bent Over Shrug https://youtu.be/6DiJh6_jeoo
Dumbbell Shrug https://youtu.be/z3yCDRGrQTM
Dumbbell Bent Over Shrug https://youtu.be/S3NIBLmlKaU
Skullcrusher https://youtu.be/hJLXuvZd05w
EZ Bar Overhead Tricep Extension https://youtu.be/U3SkMY6jw5M
JM Press https://youtu.be/daSL236nYZs
Barbell Overhead Tricep Extension https://youtu.be/He-GN_4MAY4
Dips https://youtu.be/B48xWtzMHxk
Seated EZ Bar Overhead Tricep Extension https://youtu.be/pOX1m37rOWo
Assisted Dips https://youtu.be/a5_JKN7j7Ug
Seated Barbell Overhead Tricep Extension https://youtu.be/aNzU6AYZiEs
Dumbbell Skullcrusher https://youtu.be/TtXlapucVxM
Cable Overhead Tricep Extension https://youtu.be/B21LHpkamJM
Cable Tricep Pushdown https://youtu.be/B33bKk_r5PU
Cable Rope Pushdown https://youtu.be/tu2Q82-HMg0
Bar Skull https://youtu.be/gYbmiluG5Ho
Overhand Pullup https://youtu.be/NF4nbNsqreQ
Parallel Pullup https://youtu.be/lFyDmuDjRts
Underhand Pullup https://youtu.be/SmRa30Jci54
Wide Grip Pullup https://youtu.be/HOWPPDueZY8
Assisted Overhand Pullup https://youtu.be/ghHW6sETs-I
Assisted Parallel Pullup https://youtu.be/UNo4yBbidG4
Assisted Underhand Pullup https://youtu.be/2PC8eYTte5w
Normal Grip Pulldown https://youtu.be/gQ179IUjMsQ
Parallel Pulldown https://youtu.be/uMjeHo2_EwM
Underhand Pulldown https://youtu.be/bxfHw1LvH24
Wide-Grip Pulldown https://youtu.be/xyoFXl-k644
Narrow Grip Pulldown https://youtu.be/QzjjwxZOVdE
EZ Bar Overhead Tricep Extension https://youtu.be/U3SkMY6jw5M
Barbell Overhead Tricep Extension https://youtu.be/He-GN_4MAY4
Seated EZ Bar Overhead Tricep Extension https://youtu.be/pOX1m37rOWo
Seated Barbell Overhead Tricep Extension https://youtu.be/aNzU6AYZiEs
Cable Overhead Tricep Extension https://youtu.be/B21LHpkamJM
 1.) Choose Your Exercises Below
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the Instructions For Lighter and Easier Training Below
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals ( 2 = I wasn't sore at all in the muscles I trained today, and I got almost no pump whatsoever.) So That You Can Recover For the Next Round of Great Training!
Exercise You Chose Below of Each Week ( 1 = I wasn't sore at all in the muscles I trained today, but I could definitely feel a pump.)
( 0 = I was either just barely healed or just a tiny bit sore in the muscles I trained today, got a good pump, and felt like this was plenty of work.)
( -1 = I was still notably sore from last time in the muscles I trained today, and it felt like A LOT of work to complete the sets.)
( -2 = I was still VERY SORE from the last time I trained these muscles and it felt like overkill to complete the sets today.)

(Type in the weight Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
(Select from drop-down menus) for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Front, Side Delts, Triceps Upper Day 1: Instructional Video 10RM Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Front Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Chest Day 2: Instructional Video 10RM Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Isolation #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Rear, Side Delts, Biceps Upper Day 3: Instructional Video 10RM Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Rear Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
One Rest day between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Back Day 4: Instructional Video 10RM Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Hip Hinge #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 4 and 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Chest/Back, Shoulders/Arms Day 5: Instructional Video 10RM Day 5: Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Traps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Vertical Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1

Rest one day between day 5 and the next week's day 1
 1.) Choose Your Exercises Below 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the Instructions For Lighter and Easier Training Below
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major struggle to complete.) So That You Can Recover For the Next Round of Great Training!
Exercise You Chose Below of Each Week (0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)

(Type in the weight Week 1 Week 2 Week 3 Week 4 Week 5: Deload

(Select from drop-down menus) for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Front, Side Delts, Triceps Upper Day 1: Instructional Video 10RM Day 1: Day 1: Day 1: Day 1: Day 1:
Front Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Super set this exercise Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
with this one Front Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Chest Day 2: Instructional Video 10RM Day 2: Day 2: Day 2: Day 2: Day 2:
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Isolation #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 2 and 3 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Rear, Side Delts, Biceps Upper Day 3: Instructional Video 10RM Day 3: Day 3: Day 3: Day 3: Day 3:
Rear Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Super set this exercise Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
with this one Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
Biceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
One Rest day between days 3 and 4 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Back Day 4: Instructional Video 10RM Day 4: Day 4: Day 4: Day 4: Day 4:
Glutes #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Hamstrings Hip Hinge #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
No Rest between days 4 and 5 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Chest/Back, Shoulders/Arms Day 5: Instructional Video 10RM Day 5: Day 5: Day 5: Day 5: Day 5:
Biceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Super set this exercise Biceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
with this one Biceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
Triceps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Traps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Vertical Pull #N/A 0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1

Rest one day between day 5 and the next week's day 1
 1.) Choose Your Exercises Below 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the Instructions For Lighter and Easier Training Below
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major struggle to complete.) So That You Can Recover For the Next Round of Great Training!
Exercise You Chose Below of Each Week (0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)

(Type in the weight Week 1 Week 2 Week 3: Deload

(Select from drop-down menus) for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Front, Side Delts, Triceps Upper Day 1: Instructional Video 10RM Day 1: Day 1: Day 1:
Front Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
No Rest between days 1 and 2 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Chest Day 2: Instructional Video 10RM Day 2: Day 2: Day 2:
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Hamstrings Isolation #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
No Rest between days 2 and 3 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Rear, Side Delts, Biceps Upper Day 3: Instructional Video 10RM Day 3: Day 3: Day 3:
Rear Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Abs #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
One Rest day between days 3 and 4 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Legs, Back Day 4: Instructional Video 10RM Day 4: Day 4: Day 4:
Glutes #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Hamstrings Hip Hinge #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Quads #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Horizontal Pull #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Calves #N/A 0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
No Rest between days 4 and 5 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Chest/Back, Shoulders/Arms Day 5: Instructional Video 10RM Day 5: Day 5: Day 5:
Biceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Triceps #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Rear or Side Delts #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Traps #N/A 0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
Incline Chest #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Vertical Pull #N/A 0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1

Rest one day between day 5 and the next week's day 1