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| strengthlevel.com |
| body weight 150 lbs/intermediate level |
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| Calesthenics |
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| Calf raise 100% 50 x 3 or 30 x 5 |
| Squat 100% 50 x 3 or 30 x 5 |
| Push up 50% 25 x 3 or 15 x 5 |
| Sit up 50%+ 25 x 3 or 15 x 5 |
| Burpee 45% 20 x 3 or 12 x 5 |
| Dip 25% 12 x 3 or 7 x 5 |
| Pull up 15% 7 x 3 or 4 x 5 |
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| Weights |
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| Deadlift ------------ 120% ------------------ |
| Romanian Deadlift --- 100% ------------------ 100 lbs barbell |
| Squat --------------- 100% ------------------ 100 lbs barbell |
| Shrug, barbell ------ 100% ------------------ 50/50 lbs dumbbells |
| Calf raise, barbell - 100% ------------------ 50/50 lbs dumbbells |
| Bench press --------- 75% ------------------ |
| Press/wrist curl ---- 50% ------------------ 50 lbs barbell |
| Barbell row --------- 66% 2/3 -------------- 65 lbs barbell |
| Barbell curl -------- 33% 1/3 -------------- 15/20 lbs dumbbells, alt. sides |
| Skull crusher ------- 33% 1/3 -------------- 15/20 lbs dumbbells, alt. sides |
| Lateral raise ------- 25% (12.5% each arm) - 10/10 lbs dumbbells |
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