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 Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Wide Grip Bench Press 3 0 3/fail Incline Wide Grip Bench Press 3 0 3/fail Incline Wide Grip Bench Press 3 0 2/fail Incline Wide Grip Bench Press 3 0 1/fail Incline Wide Grip Bench Press 2 0 1/2 reps of Week 1
Incline Dumbbell Flye 3 0 3/fail Incline Dumbbell Flye 3 0 3/fail Incline Dumbbell Flye 3 0 2/fail Incline Dumbbell Flye 3 0 1/fail Incline Dumbbell Flye 2 0 1/2 reps of Week 1
Close Grip Bench Press 3 0 3/fail Close Grip Bench Press 3 0 3/fail Close Grip Bench Press 3 0 2/fail Close Grip Bench Press 3 0 1/fail Close Grip Bench Press 2 0 1/2 reps of Week 1
Dumbbell Rear Lateral Raise 2 0 3/fail Dumbbell Rear Lateral Raise 2 0 3/fail Dumbbell Rear Lateral Raise 2 0 2/fail Dumbbell Rear Lateral Raise 2 0 1/fail Dumbbell Rear Lateral Raise 2 0 1/2 reps of Week 1
Underhand EZ Bar Row 2 0 3/fail Underhand EZ Bar Row 2 0 3/fail Underhand EZ Bar Row 2 0 2/fail Underhand EZ Bar Row 2 0 1/fail Underhand EZ Bar Row 2 0 1/2 reps of Week 1
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
Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 0 3/fail High Bar Squat 3 0 3/fail High Bar Squat 3 0 2/fail High Bar Squat 3 0 1/fail High Bar Squat 2 0 1/2 reps of Week 1
Leg Press 3 0 3/fail Leg Press 3 0 3/fail Leg Press 3 0 2/fail Leg Press 3 0 1/fail Leg Press 2 0 1/2 reps of Week 1
Seated Leg Curl 3 0 3/fail Seated Leg Curl 3 0 3/fail Seated Leg Curl 3 0 2/fail Seated Leg Curl 3 0 1/fail Seated Leg Curl 2 0 1/2 reps of Week 1
Calves on Leg Press 6 0 3/fail Calves on Leg Press 6 0 3/fail Calves on Leg Press 6 0 2/fail Calves on Leg Press 6 0 1/fail Calves on Leg Press 2 0 1/2 reps of Week 1
Hanging Strait Leg Raise 3 0 3/fail Hanging Strait Leg Raise 3 0 3/fail Hanging Strait Leg Raise 3 0 2/fail Hanging Strait Leg Raise 3 0 1/fail Hanging Strait Leg Raise 2 0 1/2 reps of Week 1
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
Day 3: Day 3: Day 3: Day 3: Day 3:
EZ Bar Overhead Tricep Extension 3 0 3/fail EZ Bar Overhead Tricep Extension 3 0 3/fail EZ Bar Overhead Tricep Extension 3 0 2/fail EZ Bar Overhead Tricep Extension 3 0 1/fail EZ Bar Overhead Tricep Extension 2 0 1/2 reps of Week 1
Cable Tricep Pushdown 3 0 3/fail Cable Tricep Pushdown 3 0 3/fail Cable Tricep Pushdown 3 0 2/fail Cable Tricep Pushdown 3 0 1/fail Cable Tricep Pushdown 2 0 1/2 reps of Week 1
Flat Dumbbell Bench Press 3 0 3/fail Flat Dumbbell Bench Press 3 0 3/fail Flat Dumbbell Bench Press 3 0 2/fail Flat Dumbbell Bench Press 3 0 1/fail Flat Dumbbell Bench Press 2 0 1/2 reps of Week 1
Barbell Curl 3 0 3/fail Barbell Curl 3 0 3/fail Barbell Curl 3 0 2/fail Barbell Curl 3 0 1/fail Barbell Curl 2 0 1/2 reps of Week 1
Underhand Pullup 3 0 3/fail Underhand Pullup 3 0 3/fail Underhand Pullup 3 0 2/fail Underhand Pullup 3 0 1/fail Underhand Pullup 2 0 1/2 reps of Week 1
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
Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlift 3 0 3/fail Deadlift 3 0 3/fail Deadlift 3 0 2/fail Deadlift 3 0 1/fail Deadlift 2 0 1/2 reps of Week 1
Dumbbell Walking Lunge 3 0 3/fail Dumbbell Walking Lunge 3 0 3/fail Dumbbell Walking Lunge 3 0 2/fail Dumbbell Walking Lunge 3 0 1/fail Dumbbell Walking Lunge 2 0 1/2 reps of Week 1
Front Squat 3 0 3/fail Front Squat 3 0 3/fail Front Squat 3 0 2/fail Front Squat 3 0 1/fail Front Squat 2 0 1/2 reps of Week 1
Stair Calves 6 0 3/fail Stair Calves 6 0 3/fail Stair Calves 6 0 2/fail Stair Calves 6 0 1/fail Stair Calves 2 0 1/2 reps of Week 1
Hanging Strait Leg Raise 3 0 3/fail Hanging Strait Leg Raise 3 0 3/fail Hanging Strait Leg Raise 3 0 2/fail Hanging Strait Leg Raise 3 0 1/fail Hanging Strait Leg Raise 2 0 1/2 reps of Week 1
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
Day 5: Day 5: Day 5: Day 5: Day 5:
Parallel Pullup 3 0 3/fail Parallel Pullup 3 0 3/fail Parallel Pullup 3 0 2/fail Parallel Pullup 3 0 1/fail Parallel Pullup 2 0 1/2 reps of Week 1
Wide-Grip Pulldown 3 0 3/fail Wide-Grip Pulldown 3 0 3/fail Wide-Grip Pulldown 3 0 2/fail Wide-Grip Pulldown 3 0 1/fail Wide-Grip Pulldown 2 0 1/2 reps of Week 1
2-Arm Dumbbell Row 3 0 3/fail 2-Arm Dumbbell Row 3 0 3/fail 2-Arm Dumbbell Row 3 0 2/fail 2-Arm Dumbbell Row 3 0 1/fail 2-Arm Dumbbell Row 2 0 1/2 reps of Week 1
Hammer Curl 3 0 3/fail Hammer Curl 3 0 3/fail Hammer Curl 3 0 2/fail Hammer Curl 3 0 1/fail Hammer Curl 2 0 1/2 reps of Week 1
Dummbell Twist Curl 3 0 3/fail Dummbell Twist Curl 3 0 3/fail Dummbell Twist Curl 3 0 2/fail Dummbell Twist Curl 3 0 1/fail Dummbell Twist Curl 2 0 1/2 reps of Week 1
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
Day 6: Day 6: Day 6: Day 6: Day 6:
Stiff-Legged Deadlift 3 0 3/fail Stiff-Legged Deadlift 3 0 3/fail Stiff-Legged Deadlift 3 0 2/fail Stiff-Legged Deadlift 3 0 1/fail Stiff-Legged Deadlift 2 0 1/2 reps of Week 1
Stair Calves 6 0 3/fail Stair Calves 6 0 3/fail Stair Calves 6 0 2/fail Stair Calves 6 0 1/fail Stair Calves 2 0 1/2 reps of Week 1
High Incline Dumbbell Press 3 0 3/fail High Incline Dumbbell Press 3 0 3/fail High Incline Dumbbell Press 3 0 2/fail High Incline Dumbbell Press 3 0 1/fail High Incline Dumbbell Press 2 0 1/2 reps of Week 1
Thumbs Down Lateral Raise 3 0 3/fail Thumbs Down Lateral Raise 3 0 3/fail Thumbs Down Lateral Raise 3 0 2/fail Thumbs Down Lateral Raise 3 0 1/fail Thumbs Down Lateral Raise 2 0 1/2 reps of Week 1
Dumbbell Shrug 3 0 3/fail Dumbbell Shrug 3 0 3/fail Dumbbell Shrug 3 0 2/fail Dumbbell Shrug 3 0 1/fail Dumbbell Shrug 2 0 1/2 reps of Week 1
 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 Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Low Incline Dumbbell Press 3 0 3/fail Low Incline Dumbbell Press 3 0 3/fail Low Incline Dumbbell Press 3 0 2/fail Low Incline Dumbbell Press 3 0 1/fail Low Incline Dumbbell Press 2 0 1/2 reps of Week 1
Incline Dumbbell Flye 3 0 3/fail Incline Dumbbell Flye 3 0 3/fail Incline Dumbbell Flye 3 0 2/fail Incline Dumbbell Flye 3 0 1/fail Incline Dumbbell Flye 2 0 1/2 reps of Week 1
Flat Dumbbell Bench Press 3 0 3/fail Flat Dumbbell Bench Press 3 0 3/fail Flat Dumbbell Bench Press 3 0 2/fail Flat Dumbbell Bench Press 3 0 1/fail
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
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
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
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
Day 2: Day 2: Day 2: Day 2: Day 2:
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
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
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
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
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
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
Day 3: Day 3: Day 3: Day 3: Day 3:
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
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
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
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
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
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
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
Day 4: Day 4: Day 4: Day 4: Day 4:
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
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
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
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
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
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
Day 5: Day 5: Day 5: Day 5: Day 5:
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
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
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
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
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
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
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
Day 6: Day 6: Day 6: Day 6: Day 6:
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
0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
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
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
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
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
 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
Day 1: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
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
Day 2: Day 2: Day 2:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
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
Day 3: Day 3: Day 3:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
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
Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
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
Day 5: Day 5: Day 5:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
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
Day 6: Day 6: Day 6:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 5 0 3/fail 0 5 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1