1.) Choose Your Exercises Below 2.

) Watch Video
Instructions For Each
Exercise You Chose

(Select from drop-down menus)

Day 1:
Horizontal Push Medium Grip Bench Press Video
Horizontal Pull Video
Rear/Medial Delts Video
Biceps Video
Quads Video
Quads Video
Hamstrings Video
Abs Video

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges Video
Hamstrings Video
Quads Video
Rear/Medial Delts Video
Triceps Video
Vertical Pull Video
Vertical Push Video
Abs Video

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
 Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
 Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
 Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate
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 th
Below of Each Week (0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I train
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained th

(Type in the weight Week 1

for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Medium Grip Bench Press 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
he blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the
s 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 Fo
uscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
s worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)

Week 2 Week 3
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 1: Day 1:
Medium Grip Bench Press 3 0 3/fail Medium Grip Bench Press 3 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 2: Day 2:
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
Deload by Following the Instructions For Lighter and Easier Training Below
That You Can Recover For the Next Round of Great Training!

ek 3 Week 4
Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
2/fail Medium Grip Bench Press 3 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail

Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating
Day 2:
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
2/fail 03 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
Medium Grip Bench Press 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
 1.) Choose Your Exercises Below 2.) Watch Video
Instructions For Each
Exercise You Chose

(Select from drop-down menus)

Day 1:
Horizontal Push Video
Horizontal Pull Video
Rear/Medial Delts Video
Biceps Video
Quads Video
Quads Video
Hamstrings Video
Abs Video

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges Video
Hamstrings Video
Quads Video
Rear/Medial Delts Video
Triceps Video
Vertical Pull Video
Vertical Push Video
Abs Video

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
 Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
 Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
 Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate
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 th
Below of Each Week (0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I train
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained th

(Type in the weight Week 1

for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
he blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the
s 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 Fo
uscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
s worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)

Week 2 Week 3
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 1: Day 1:
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 2: Day 2:
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
Deload by Following the Instructions For Lighter and Easier Training Below
That You Can Recover For the Next Round of Great Training!

ek 3 Week 4
Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail

Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating
Day 2:
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
 1.) Choose Your Exercises Below 2.) Watch Video
Instructions For Each
Exercise You Chose

(Select from drop-down menus)

Day 1: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREATH
Horizontal Push Video
Horizontal Pull Video
Rear/Medial Delts Video
Biceps Video
Quads Video
Quads Video
Hamstrings Video
Abs Video

Rest 2-3 days before doing Day 2

Day 2: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREATH

Deadlifts and Glute Bridges Video
Hamstrings Video
Quads Video
Rear/Medial Delts Video
Triceps Video
Vertical Pull Video
Vertical Push Video
Abs Video

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
 Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
 Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
 Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate
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 th
Below of Each Week (0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I train
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained th

(Type in the weight Week 1

for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
0 40 3/fail
he blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the
s 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 Fo
uscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
s worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)

Week 2 Week 3
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 1: Day 1:
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 2: Day 2:
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
04 0 3/fail 04 0
Deload by Following the Instructions For Lighter and Easier Training Below
That You Can Recover For the Next Round of Great Training!

ek 3 Week 4
Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail

Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating
Day 2:
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
2/fail 04 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
0 20 1/2 reps of Week 1
 1.) Choose Your Exercises Below 2.) Watch Video
Instructions For Each
Exercise You Chose

(Select from drop-down menus)

Day 1:
Horizontal Push Video
Horizontal Pull Video
Rear/Medial Delts Video
Biceps Video
Quads Video
Quads Video
Hamstrings Video
Abs Video

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges Video
Hamstrings Video
Quads Video
Rear/Medial Delts Video
Triceps Video
Vertical Pull Video
Vertical Push Video
Abs Video

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
 Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
 Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
 Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate
Your 10RMs Exercises, Sets, and Rep Goals (1 = The weight felt pretty light and the reps were no major struggle to complete.)
Below of Each Week (0 = The weight felt pretty heavy and the reps were tough but manageable to complete.)
(-1 = The weight felt super heavy and the reps were very tough to complete.)

(Type in the weight Week 1

for each exercise) Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
0 30 3/fail
 he blue drop down boxes below as you train and rate each exercise) 6.) Deload by Following the
s were no major struggle to complete.) So That You Can Recover Fo
ps were tough but manageable to complete.)
ps were very tough to complete.)

Week 2 Week 3
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 1: Day 1:
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight
Day 2: Day 2:
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
03 0 3/fail 03 0
Deload by Following the Instructions For Lighter and Easier Training Below
That You Can Recover For the Next Round of Great Training!

ek 3 Week 4: Deload
Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1

Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1
2/fail 0 20 1/2 reps of Week 1