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 Medium Grip Bench Press 3 0 3/fail Incline Medium Grip Bench Press 3 0 3/fail Incline Medium Grip Bench Press 3 0 2/fail Incline Medium Grip Bench Press 3 0 1/fail Incline Medium Grip Bench Press 2 0 1/2 reps of Week 1
Incline Dumbbell Flye 3 22.5 3/fail Incline Dumbbell Flye 3 22.5 3/fail Incline Dumbbell Flye 3 25 2/fail Incline Dumbbell Flye 3 25 1/fail Incline Dumbbell Flye 2 22.5 1/2 reps of Week 1
Close Grip Bench Press 2 50 3/fail Close Grip Bench Press 2 52.5 3/fail Close Grip Bench Press 2 55 2/fail Close Grip Bench Press 2 55 1/fail Close Grip Bench Press 2 50 1/2 reps of Week 1
Assisted Dips 3 0 3/fail Assisted Dips 3 0 3/fail Assisted Dips 3 0 2/fail Assisted Dips 3 0 1/fail Assisted Dips 2 0 1/2 reps of Week 1
Barbell Bent Over Row 3 115 3/fail Barbell Bent Over Row 3 120 3/fail Barbell Bent Over Row 3 122.5 2/fail Barbell Bent Over Row 3 127.5 1/fail Barbell Bent Over Row 2 115 1/2 reps of Week 1
Machine Crunch 3 135 3/fail Machine Crunch 3 142.5 3/fail Machine Crunch 3 145 2/fail Machine Crunch 3 147.5 1/fail Machine Crunch 2 135 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
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
Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 1/fail Lying 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
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:
Assisted Overhand Pullup 3 0 3/fail Assisted Overhand Pullup 3 0 3/fail Assisted Overhand Pullup 3 0 2/fail Assisted Overhand Pullup 3 0 1/fail Assisted Overhand Pullup 2 0 1/2 reps of Week 1
Normal Grip Pulldown 3 0 3/fail Normal Grip Pulldown 3 0 3/fail Normal Grip Pulldown 3 0 2/fail Normal Grip Pulldown 3 0 1/fail Normal Grip Pulldown 2 0 1/2 reps of Week 1
Chest Supported Row 3 0 3/fail Chest Supported Row 3 0 3/fail Chest Supported Row 3 0 2/fail Chest Supported Row 3 0 1/fail Chest Supported Row 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
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
Hanging Knee Raise 3 0 3/fail Hanging Knee Raise 3 0 3/fail Hanging Knee Raise 3 0 2/fail Hanging Knee Raise 3 0 1/fail Hanging Knee 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 4: Day 4: Day 4: Day 4: Day 4:
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
Machine Chest Flye 2 0 3/fail Machine Chest Flye 2 0 3/fail Machine Chest Flye 2 0 2/fail Machine Chest Flye 2 0 1/fail Machine Chest Flye 2 0 1/2 reps of Week 1
Incline Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 2/fail Incline Medium Grip Bench Press 2 0 1/fail Incline Medium Grip Bench Press 2 0 1/2 reps of Week 1
Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 2/fail Close Stance Feet Forward Squats 3 0 1/fail Close Stance Feet Forward Squats 2 0 1/2 reps of Week 1
Smith Machine Calves 6 0 3/fail Smith Machine Calves 6 0 3/fail Smith Machine Calves 6 0 2/fail Smith Machine Calves 6 0 1/fail Smith Machine Calves 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:
Cable Row 3 82.5 3/fail Cable Row 3 87.5 3/fail Cable Row 3 87.5 2/fail Cable Row 3 90 1/fail Cable Row 2 42.5 1/2 reps of Week 1
1-Arm Dumbbell Row 3 55 3/fail 1-Arm Dumbbell Row 3 57.5 3/fail 1-Arm Dumbbell Row 3 60 2/fail 1-Arm Dumbbell Row 3 60 1/fail 1-Arm Dumbbell Row 2 27.5 1/2 reps of Week 1
Assisted Parallel Pullup 2 65 3/fail Assisted Parallel Pullup 2 67.5 3/fail Assisted Parallel Pullup 2 70 2/fail Assisted Parallel Pullup 2 72.5 1/fail Assisted Parallel Pullup 2 32.5 1/2 reps of Week 1
Cable Rope Twist Curl 3 50 3/fail Cable Rope Twist Curl 3 52.5 3/fail Cable Rope Twist Curl 3 55 2/fail Cable Rope Twist Curl 3 55 1/fail Cable Rope Twist Curl 2 25 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 12.5 3/fail Dumbbell Side Lateral Raise 3 12.5 3/fail Dumbbell Side Lateral Raise 3 12.5 2/fail Dumbbell Side Lateral Raise 3 15 1/fail Dumbbell Side Lateral Raise 2 7.5 1/2 reps of Week 1
Single-Leg Leg Curl 3 60 3/fail Single-Leg Leg Curl 3 62.5 3/fail Single-Leg Leg Curl 3 65 2/fail Single-Leg Leg Curl 3 65 1/fail Single-Leg Leg Curl 2 30 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:
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 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 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
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
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 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 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 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 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
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
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 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 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 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
 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 3 0 3/fail 0 3 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 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 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 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
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 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 1 0 3/fail 0 1 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 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 ### 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 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
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 3 0 3/fail 0 3 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 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 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1