Day 1

Squat

Weight / Week #
Reps #1 #2 #3 #4 #5 #6 #7 #8
5 37.5 37.5 37.5 40 40 42.5 42.5 42.5
5 45 47.5 47.5 47.5 50 52.5 52.5 52.5
5 55 57.5 57.5 57.5 60 62.5 65 65
5 62.5 65 65 67.5 70 72.5 75 75
5 72.5 75 75 77.5 80 82.5 85 85

Bench Press

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 47.5 47.5 50 50 52.5 52.5 55 55
5 57.5 60 60 62.5 65 65 67.5 70
5 70 72.5 75 75 77.5 80 80 82.5
5 80 82.5 85 87.5 90 92.5 95 97.5
5 92.5 95 100 100 102.5 105 107.5 110

Barbell Row

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 37.5 37.5 37.5 40 40 50 42.5 42.5
5 45 47.5 47.5 47.5 50 70 52.5 52.5
5 55 57.5 57.5 57.5 60 90 65 65
5 62.5 65 65 67.5 70 90 75 75
5 72.5 75 75 77.5 80 90 85 85

1 week 2 week 3 week 4 week 5 week

flor press jedn,ili dvor tegom 3x8 70,70,70 75,75,75 80,80,85 80,90,90
propadanje sa opterecenjem 3 x 8 - 12
close grip bench 3x8 70,75,75 75,75,75 80,80,80 80,80,80
scull crushers 3x8 32,32,32 32,32,32, 37,37,37 37,37,37
Day 2
Squat

Reps #1 #2 #3 #4 #5 #6 #7 #8
10 50 37.5 37.5 40 40 42.5 42.5 42.5
8 60 47.5 47.5 47.5 50 52.5 52.5 52.5
8 70 57.5 57.5 57.5 60 62.5 65 65
8 70 57.5 57.5 57.5 60 62.5 65 65

Overhead Press

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 35 37.5 37.5 40 40 40 42.5 42.5
5 42.5 45 45 47.5 47.5 50 50 50
5 50 52.5 52.5 55 55 57.5 60 60
5 60 65 60 62.5 62.5 65 67.5 67.5

Deadlift

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 70 72.5 72.5 75 77.5 80 82.5 82.5
5 85 87.5 87.5 90 95 95 97.5 100
5 97.5 100 102.5 105 110 112.5 115 115
5 112.5 115 117.5 120 125 127.5 130 132.5

1 week 2 week 3 week 4 week 5 week

hamer pregib 3 x 10 40,45,45
overhead dumbell press 3 x 8 22,27,27 27,27,27
shrugs 3 x 10-12 70,80,80
Day 3
Squat

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 37.5 37.5 37.5 40 40 42.5 42.5 42.5
5 45 47.5 47.5 47.5 50 52.5 52.5 52.5
5 55 57.5 57.5 57.5 60 62.5 65 65
5 62.5 65 65 67.5 70 72.5 75 75
3 75 75 77.5 80 82.5 85 85 87.5
8 55 57.5 57.5 57.5 60 62.5 65 65

Bench Press

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 50 50 50 60 52.5 52.5 55 55
5 60 60 65 75 65 65 67.5 70
5 70 70 75 85 77.5 80 80 82.5
5 80 85 88 95 90 92.5 95 97.5
3 95 100 102.5 105 105 107.5 110 112.5
8 70 75 72.5 80 77.5 80 80 82.5

Barbell Row

Reps #1 #2 #3 #4 #5 #6 #7 #8
5 37.5 37.5 37.5 40 40 42.5 42.5 42.5
5 45 47.5 47.5 47.5 50 52.5 52.5 52.5
5 55 57.5 57.5 57.5 60 62.5 65 65
5 62.5 65 65 67.5 70 72.5 75 75
 3 75 75 77.5 80 82.5 85 85 87.5
8 55 57.5 57.5 57.5 60 62.5 65 65

1 week 2 week 3 week 4 week 5 week 6 week

incline bench press 3 x 6 80.85.80 80,85,85 80,90,90
pull ups 3x8 20
t-bar rows 3 x 10 60,60,60
sedeci bench 3x 10-12 50,60,70 70 70,75,75
 #9 #10 #11 #12
45 45 47.5 47.5
55 57.5 57.5 60
65 67.5 70 72.5
77.5 77.5 80 82.5
87.5 90 92.5 95

#9 #10 #11 #12

57.5 57.5 60 62.5
70 72.5 72.5 77.5
85 87.5 87.5 92.5
97.5 100 102.5 107.5
112.5 115 117.5 122.5

#9 #10 #11 #12

45 45 47.5 47.5
55 57.5 57.5 60
65 67.5 70 72.5
77.5 77.5 80 82.5
87.5 90 92.5 95

6 week 7 week 8 week 9 week 10 week 11 week 12 week

 #9 #10 #11 #12
45 45 47.5 47.5
55 57.5 57.5 60
65 67.5 70 72.5
65 67.5 70 72.5

#9 #10 #11 #12

45 45 45 47.5
52.5 55 55 57.5
62.5 62.5 62.5 65
70 72.5 72.5 75

#9 #10 #11 #12

85 87.5 90 92.5
102.5 105 110 110
120 122.5 127.5 130
137.5 140 145 147.5

6 week 7 week 8 week 9 week 10 week 11 week 12 week

#9 #10 #11 #12
45 45 47.5 47.5
55 57.5 57.5 60
65 67.5 70 72.5
77.5 77.5 80 82.5
90 92.5 95 97.5
65 67.5 70 72.5

#9 #10 #11 #12

57.5 57.5 60 62.5
70 72.5 72.5 77.5
85 87.5 87.5 92.5
97.5 100 102.5 107.5
115 117.5 122.5 125
85 87.5 87.5 92.5

#9 #10 #11 #12

45 45 47.5 47.5
55 57.5 57.5 60
65 67.5 70 72.5
77.5 77.5 80 82.5
 90 92.5 95 97.5
65 67.5 70 72.5

7 week 8 week 9 week 10 week 11 week 12 week

--- Lower ---
Front Squat
GM (Standing)
GM (Dead)
GM (Seated)
Dbell Lunges
Barbell Lunges
Leg Curl
Leg Ext
Hip Thrusts
Farmer Walk
Back Extension
Romanian Deads
Stiff Leg Deads
Glute Ham Raise
Reverse Hyper
Hip Thrusts
Farmer Walk

--- Upper ---

Incline Bench
Dbell Inc Bench
Cable Flyes
Dbell Flyes
Wide Dips
Close Grip Bench
Wide Upright Row
Face Pulls
Shrugs
Overhand BB Curl
Hammer Curl
EZ Bar Curl
JM Press
French Press
Skull Crushers
Close Grip Dips
floor press