Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-
 Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-
 Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-
 Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-
 Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-
 Ketogains Novice Program (Based on ICF 5x5)

Week One Week Two

Day 1 - Strength: Workout A
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout B
Day 4 - Fat Burn: HIIT
Day 5 - Strength: Workout A
Days 6 & 7 - Rest
Day 1 - Strength: Workout B
Day 2 - Fat Burn: HIIT
Day 3 - Strength: Workout A
Day 4 - Fat Burn: HIIT Made by darthluiggi
Day 5 - Strength: Workout B
Days 6 & 7 - Rest KETOGAINS.com

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strenght: Workout A
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Bench Press Barbell Chest 5
3 Bent Over Row Barbell Back 5
4 Barbell Shrugs Barbell Traps 3
5 Standing Overhead Tricep Extension Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3

Fat Burn: HIIT

Exercise Equipment Muscle Sets
Kettlebell Swings Kettlebell Core / Body 5
Cardio (Elliptical, Stairs) Machine Heart 1

Strength: Workout B
Exercise Equipment Muscle Sets
1 Barbell Squats Barbell Legs 5
2 Barbell Deadlift Barbell Back 1
3 Standing Overhead Shoulder Press Barbell Shoulders 5
4 Bent Over Row Barbell Back 5
5 Close Grip Bench Press Barbell Triceps 3
6 Standing Barbell Bicep Curls Barbell Biceps 3
by darthluiggi

OGAINS.com

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
20 5 - 5 - 5
20 min - -

Set 1 Set 2
Reps Reps Weight Volume Reps Weight Volume Reps
5 5 - 5 - 5
5 5 - -
5 5 - 5 - 5
5 5 - 5 - 5
8 8 - 8 - 8
8 8 - 8 - 8
 Set 3 Set 4 Set 5
Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- 5 - 5 -
- - -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -

Set 3 Set 4 Set 5

Weight Volume Reps Weight Volume Reps Weight Volume
- 5 - 5 -
- - -
- 5 - 5 -
- 5 - 5 -
- - -
- - -
TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-

TOTAL
Volume
-
-

TOTAL
Volume
-
-
-
-
-
-