12 WEEKS OF P

ENTER YOUR 1RMS

SQUAT 222.5
BENCH PRESS 155
DEADLIFT 240
DAY WEEK 1

(HEAVY) SETS REPS WT

BENCH PRESS 2 12 102.5
INCLINE PRESS 2 12 82.5
CHEST/TRICEPS DUMBBELL FLYE
DIP 3 MAX *
SUPINATED PUSHDOWN

(HEAVY) SETS REPS WT

HAMMER CURL
BARBELL CURL
BACK/BICEPS DEADLIFT 2 12 157.5
WIDE GRIP PULLDOWN
WIDE GRIP SEATED ROW

SEATED CALF RAISE

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 2 12 92.5
SEATED PRESS 2 12 @8
SHOULDERS/TRICEPS SKULLCRUSHER
ELBOWS-OUT EXTENSION
LATERAL RAISE
BAND PULL-APART

(HEAVY) SETS REPS WT

SQUAT 2 12 147.5
FRONT SQUAT 2 12 102.5
SINGLE-LEG PRESS
LEGS
GLUTE-HAM RAISE
HAMSTRING CURL

VACUUM HOLD 5 MAX

* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST
PERFORM AT LEAST 10 RE
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REP
STRETCHED POSITION). EACH FOLLOWING WEEK, USE
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REP
STRETCHED POSITION). EACH FOLLOWING WEEK, USE
 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE CO
POUNDS 2.5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W

2 3 4

SETS REPS WT SETS REPS WT SETS

3 8 112.5 2 10 112.5 2
3 8 87.5 2 10 87.5 2
4-5 SETS X 12-15 REPS
3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS

2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

3 8 172.5 2 10 175 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

**

SETS REPS WT SETS REPS WT SETS

3 8 102.5 2 10 102.5 2
3 8 ADD WT 2 10 SAME WT 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS

2-3 SETS OF 20+ REPS

SETS REPS WT SETS REPS WT SETS

3 8 160 2 10 162.5 2
3 8 107.5 2 10 107.5 2
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
YOU PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNT
ERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
R ONE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN T
FOLLOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES

H THE INSTRUCTIONS IN THE COURSE.

IONS ON EXERCISES MARKED WITH *

REPS WT
8 117.5
8 92.5

MAX *

REPS WT

8 182.5

REPS WT
8 105
8 ADD WT

REPS WT
8 170
8 112.5

MAX
EAT THE SAME WEIGHT UNTIL YOU

ATIVE, 10 SECOND HOLD IN THE

EEK.
 12 WEEKS OF P
ENTER YOUR 1RMS
SQUAT 222.5
BENCH PRESS 155
DEADLIFT 240
DAY WEEK 5

(HEAVY) SETS REPS WT

BENCH PRESS 1 1 140
3 5 125
CHEST/SHOULDERS SEATED PRESS 3 6 @8

DB UPRIGHT ROW S/S BAND

PULL APART
DB FLYE

(LIGHT) SETS REPS WT

BARBELL ROW 3 6 @8
WIDE GRIP CHIN 3 6 @8
CLOSE GRIP SEATED ROW
BACK/BICEPS INCLINE SHRUG
CONCENTRATION CURL
THICK BAR CURL

SEATED CALF RAISE

(HEAVY) SETS REPS WT

SQUAT 3 5 180
BELT SQUAT 3 6 @8
LEGS GLUTE-HAM RAISE
SEATED HAMSTRING CURL
S/S STIFF LEG DB DL

VACUUM HOLD 5 MAX

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 5 5 125
INCLINE SMITH EXTENSION
SHOULDERS/TRICEPS
BW TRICEPS EXTENSION 3 MAX **

LATERAL RAISE S/S REVERSE

PEC DECK

(HEAVY) SETS REPS WT

BACK/BICEPS
 DEADLIFT 3 5 195
REVERSE HYPEREXTENSION
BACK/BICEPS CHEAT DB ROW
INCLINE DB CURL

PLANK 5 MAX
* YES, YOU ARE STILL STUCK WITH T

** YOU MUST PERFORM AT LEAST 10 REPS PER SET ON BW EXTENSIONS. IF YOU PERFO
UNTIL YOU PERFORM AT LEAS
*** IN WEEK 5, CHOOSE A WEIGHT THAT YOU CAN DO FOR ABOUT 15-20 REPS. THEN DO
SET TO FAILURE. IF, AT THE END OF 10 MINUTES, YOU PERFORMED AT LEAST
2 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
POUNDS 2.5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED

6 7 8

SETS REPS WT SETS REPS WT SETS

3 1 142.5 1 1 145 1
5 3 130 3 3 132.5
3 4 ADD WT 2 6 SAME WT 2

3 SETS X 12 REPS

2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS

3 4 ADD WT 2 6 SAME WT 2
3 4 ADD WT 2 6 SAME WT 2
2-3 SETS OF 12-15 REPS
2-3 SETS X 20+ REPS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

SETS REPS WT SETS REPS WT SETS

5 3 185 3 3 190 1
3 4 ADD WT 2 6 SAME WT 2
2-3 SETS OF 8-12 REPS
3 SETS X 12 REPS

5 MAX 5 MAX 5

SETS REPS WT SETS REPS WT SETS

5 5 127.5 5 5 130 5
4-5 SETS OF 5-8 REPS
3 MAX ** 3 MAX ** 3

3 SETS X 15 REPS

SETS REPS WT SETS REPS WT SETS

 5 3 200 3 3 205 1
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
***

5 MAX 5 MAX 5
ARE STILL STUCK WITH THESE. PERFORM THEM EXACTLY AS YOU DID IN WEEKS 1-4.

ENSIONS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 5, ADD WEIGHT IN WEEK 6 (AND SO ON). OTHERWISE, REPEAT THE SAME W
YOU PERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
T 15-20 REPS. THEN DO AS MANY REPS AS POSSIBLE IN 10 MINUTES, RESTING AS LITTLE AS POSSIBLE BETWEEN SETS AND TAKIN
PERFORMED AT LEAST 50 REPS, THEN ADD WEIGHT THE NEXT WEEK. OTHERWISE, REPEAT THE SAME WEIGHT AND TRY FOR 5
NOTES

H THE INSTRUCTIONS IN THE COURSE.

ONS ON EXERCISES MARKED WITH *

REPS WT
AMRAP 135

4 ADD WT

REPS WT
4 ADD WT
4 ADD WT

REPS WT
AMRAP 195
4 ADD WT

MAX

REPS WT
5 122.5

MAX **

REPS WT
 AMRAP 210

MAX

RWISE, REPEAT THE SAME WEIGHT

E BETWEEN SETS AND TAKING EACH

ME WEIGHT AND TRY FOR 50.
 12 WEEKS OF P
ENTER YOUR 1RMS
SQUAT 222.5
BENCH PRESS 155
DEADLIFT 240
DAY WEEK 9

(HEAVY) SETS REPS WT

BENCH PRESS 4 2 142.5
BENCH/SHOULDERS/TR
ICEPS DIP 3 MAX *
STANDING PRESS
FREE TIME 20 MIN

(HEAVY) SETS REPS WT

DEADLIFT 4 2 222.5
GLUTE-HAM RAISE 5 MAX *
DEADLIFT/ABS
FREE TIME 20 MIN

PLANK 5 MAX

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 4 3 120
BENCH/BACK/BICEPS CHIN 3 MAX *
CHEAT DB ROW

BARBELL CURL

(HEAVY) SETS REPS WT

SQUAT 4 2 205
SQUAT/LEGS FRONT SQUAT 2 3 122.5
LEG PRESS

VACUUM HOLD 5 MAX

* YOU MUST PERFORM AT LEAST 10 REPS PER SET. IF YOU PERFORM AT LEAST 10 IN EV
PERFORM AT LEAST 10 R
2 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
POUNDS 2.5 CHECK BELOW FOR INSTRUCTIONS ON EXERCISES MARKED

10 11 12

SETS REPS WT SETS REPS WT SETS

5 1 147.5 * 2 2RM 1
3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS (LIGHT)
15 MIN 10 MIN N/A

SETS REPS WT SETS REPS WT SETS

5 1 227.5 * 2 2RM 1
5 MAX * 5 MAX * 5
15 MIN 10 MIN N/A

5 MAX 5 MAX 5

SETS REPS WT SETS REPS WT SETS

4 3 125 2 3 125
3 MAX * 3 MAX * 3
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS

SETS REPS WT SETS REPS WT SETS

5 1 212.5 * 2 2RM 1
2 3 127.5 2 3 127.5
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
FORM AT LEAST 10 IN EVERY SET WEEK 9, ADD WEIGHT IN WEEK 10 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UN
ERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NOTES

H THE INSTRUCTIONS IN THE COURSE.

ONS ON EXERCISES MARKED WITH *

12

REPS WT
3 140
MAX *

N/A

REPS WT
3 215
MAX *
N/A

MAX

REPS WT

MAX *

REPS WT
3 200

MAX
EAT THE SAME WEIGHT UNTIL YOU