Week 1

press deadlift
benchsquat
press
5 × 22 5 × 72 5 × 43.5
5 × 50.5
5 × 27 5 × 90 5 × 54 5 × 63
[2.5,0.25,0.25,0.25,0.25]
3 × 1083 × 65 3 × 76
3 × 32.5
5 × 1175 × 70.5 5 × 82
5 × 35.5 [25,20,2.5,0.25,0.25,0.25,0.25]
[25,5,0.25,0.25,0.25,0.25]
5 × 81
5 × 40.5 5 × 135 5 × 94.5
5 × 92
[25,10,1.25,0.25,0.25,0.25,0.25]
5 × 46 5 × 153[25,10,0.25,0.25,0.25,0.25]
5 × 107.5
benchsquatpresspress
deadlift
10 × 5410 × 6310 × 27
[15,1.25,0.25,0.25,0.25] 10 × 90
[2.5,0.25,0.25,0.25,0.25]
10 × 63
10 × 54 10 × 2710 × 90
10 × 63
[15,1.25,0.25,0.25,0.25]
[2.5,0.25,0.25,0.25,0.25]
10 × 90
10 × 63
10 × 54 10 × 27
10 × 90
10 × 63[2.5,0.25,0.25,0.25,0.25]
[15,1.25,0.25,0.25,0.25]
10 × 90
10 × 54ab wheel 10 × 27
[15,1.25,0.25,0.25,0.25] hanging leg raise
[2.5,0.25,0.25,0.25,0.25]
10-20 × 
10 × 54 10 × 2710 × 
10-20 × 
[15,1.25,0.25,0.25,0.25]
[2.5,0.25,0.25,0.25,0.25]
10 × 
chins 10-20 ×  dumbbell rows
10 × 
10 ×  10-20 ×  10 × 
10 × 
10 ×  10-20 ×  10 × 
10 × 
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
curls (optional)
curls (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
triceps pushdowns
triceps pushdowns
(optional) (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
face pulls (optional)
face pulls (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
Week 2

press deadlift
benchsquat
press
5 × 22 5 × 72 5 × 43.5
5 × 50.5
5 × 27 5 × 90 5 × 54 5 × 63
[2.5,0.25,0.25,0.25,0.25]
3 × 1083 × 65 3 × 76
3 × 32.5
3 × 1263 × 76 3 × 88.5
3 × 38 [25,5,2.5,1.25,0.25,0.25]
3 × 1443 × 86.5
3 × 43.5 3 × 101
[25,25,10,1.25,0.25,0.25,0.25]
[25,5,2.5,0.25,0.25,0.25]

3 × 49 3 × 1623 × 97.5
3 × 113.5
[10,2.5,1.25,0.25,0.25,0.25]
[25,25,20,0.25,0.25,0.25,0.25]
[25,20,1.25,0.25,0.25]
press
benchsquat
press deadlift
10 × 27
10 × 5410 × 63[2.5,0.25,0.25,0.25,0.25]
10 × 90
[15,1.25,0.25,0.25,0.25]
10 × 6310 × 2710 × 90
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10 × 63 10 × 90
[15,1.25,0.25,0.25,0.25]
10 × 27
10 × 63 10 × 90
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10 × 63
[15,1.25,0.25,0.25,0.25] 10 × 90
10 × 27
10 × 54ab wheel hanging leg raise
[2.5,0.25,0.25,0.25,0.25]
[15,1.25,0.25,0.25,0.25]
10-20 ×  10 × 2710 × 
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10-20 × 
[15,1.25,0.25,0.25,0.25]
10 × 
dumbbell rows
chins 10-20 ×  10 × 
10 × 
10 ×  10-20 ×  10 × 
10 × 
10 ×  10-20 ×  10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
curls (optional)
curls (optional)
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
triceps pushdowns
triceps pushdowns (optional)
(optional) 10 × 
10 ×  10 × 
10 ×  10 × 
10 ×  face pulls (optional)
face pulls (optional)
10 × 
10 ×  10 × 
10 ×  10 × 
10 × 
Week 3

press deadlift
benchsquat
press
5 × 22 5 × 72 5 × 43.5
5 × 50.5
5 × 27 5 × 90 5 × 54 5 × 63
[2.5,0.25,0.25,0.25,0.25]
3 × 1083 × 65 3 × 76
3 × 32.5
5 × 1355 × 81 5 × 94.5
5 × 40.5 [25,10,1.25,0.25,0.25,0.25,0.25]
3 × 1533 × 92
3 × 46 3 × 107.5
[25,10,0.25,0.25,0.25,0.25]
1 × 171
1 × 51.5 1 × 1031 × 120
squat
bench presspress deadlift
10 × 63
10 × 54 10 × 2710 × 90
10 × 63
[15,1.25,0.25,0.25,0.25]
[2.5,0.25,0.25,0.25,0.25]
10 × 90
10 × 63
10 × 54 10 × 27
10 × 90
10 × 63[2.5,0.25,0.25,0.25,0.25]
[15,1.25,0.25,0.25,0.25]
10 × 90
10 × 5410 × 6310 × 27
[15,1.25,0.25,0.25,0.25] 10 × 90
[2.5,0.25,0.25,0.25,0.25]
ab wheel
10 × 54 10 × 27hanging leg raise
10-20 × 
[15,1.25,0.25,0.25,0.25]
[2.5,0.25,0.25,0.25,0.25]
10 × 
10 × 5410-20 ×  10 × 27
10 × 
10-20 × 
[15,1.25,0.25,0.25,0.25]
[2.5,0.25,0.25,0.25,0.25]

chins 10-20 ×  dumbbell 10 × rows

10 ×  10-20 ×  10 ×  10 × 

10 ×  10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
curls (optional)
curls (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
triceps pushdowns
triceps pushdowns
(optional) (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
face pulls (optional)
face pulls (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 × 
Week 4

press deadlift
benchsquat
press
5 × 22 5 × 72 5 × 43.5
5 × 50.5
5 × 27 5 × 90 5 × 54 5 × 63
[2.5,0.25,0.25,0.25,0.25]
5 × 1085 × 65 5 × 76
5 × 32.5
squat press deadlift
bench press
10 × 6310 × 2710 × 90
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10 × 63 10 × 90
[15,1.25,0.25,0.25,0.25]
10 × 27
10 × 63 10 × 90
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10 × 63
[15,1.25,0.25,0.25,0.25] 10 × 90
10 × 27
10 × 5410 × 63[2.5,0.25,0.25,0.25,0.25]
10 × 90
[15,1.25,0.25,0.25,0.25]
ab wheel 10 × 27hanging leg raise
10 × 54 [2.5,0.25,0.25,0.25,0.25]
10-20 × 
[15,1.25,0.25,0.25,0.25]
10 × 
10 × 27
10 × 5410-20 ×  10 × 
[2.5,0.25,0.25,0.25,0.25]
10-20 × 
[15,1.25,0.25,0.25,0.25]
dumbbell 10 × rows
chins 10-20 × 
10 ×  10 × 
10 ×  10-20 × 
10 ×  10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
curls (optional)
curls (optional)
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
triceps pushdowns
triceps pushdowns
(optional)
(optional)
10 × 
10 × 
10 × 
10 × 
10 × 
10 × 
face pulls (optional)
face pulls (optional)
10 ×  10 × 
10 ×  10 × 
10 ×  10 ×