Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: 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 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: Day 1: Day 1:
Low Incline Dumbbell Press 2 15 3/fail 17.15 Low Incline Dumbbell Press 2 15 3/fail 10.1 0 Low Incline Dumbbell Press 2 15 2/fail 12.12 Low Incline Dumbbell Press 2 15 2/fail Low Incline Dumbbell Press 2 15 2/fail Low Incline Dumbbell Press 2 15 1/fail Low Incline Dumbbell Press 2 15 1/2 reps of Week 1
Flat Dumbbell Flye 2 10 3/fail 14.14 Flat Dumbbell Flye 3 10 3/fail 10,9,9 0 Flat Dumbbell Flye 3 10 2/fail 14,10,8 Flat Dumbbell Flye 3 10 2/fail Flat Dumbbell Flye 3 10 2/fail Flat Dumbbell Flye 3 10 1/fail Flat Dumbbell Flye 2 10 1/2 reps of Week 1
Wide Grip Bench Press 2 15 3/fail 9.9 Wide Grip Bench Press 3 15 3/fail 10,10,10 0 Wide Grip Bench Press 3 15 2/fail 11,10,8 Wide Grip Bench Press 3 15 2/fail Wide Grip Bench Press 3 15 2/fail Wide Grip Bench Press 3 15 1/fail Wide Grip Bench Press 2 15 1/2 reps of Week 1
2-Arm Dumbbell Row 2 15 3/fail 16.15 2-Arm Dumbbell Row 2 15 3/fail 12.12 1 2-Arm Dumbbell Row 2 15 2/fail 11.12 2-Arm Dumbbell Row 2 15 2/fail 2-Arm Dumbbell Row 2 15 2/fail 2-Arm Dumbbell Row 2 15 1/fail 2-Arm Dumbbell Row 2 15 1/2 reps of Week 1
Underhand Pulldown 2 35 3/fail 9.8 Underhand Pulldown 3 35 3/fail 9,9,8 0 Underhand Pulldown 3 35 2/fail 9,8,7 Underhand Pulldown 3 35 2/fail Underhand Pulldown 3 35 2/fail Underhand Pulldown 3 40 1/fail Underhand Pulldown 2 35 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 5 3/fail 15,13,11 Dumbbell Side Lateral Raise 3 5 3/fail 12,10,9 0 Dumbbell Side Lateral Raise 2 5 2/fail 14.1 Dumbbell Side Lateral Raise 2 5 2/fail Dumbbell Side Lateral Raise 2 5 2/fail Dumbbell Side Lateral Raise 2 5 1/fail Dumbbell Side Lateral Raise 2 5 1/2 reps of Week 1
Reaching Sit-Up 2 20 3/fail 30.3 Reaching Sit-Up 2 20 3/fail 12.12 0 Reaching Sit-Up 2 20 2/fail 15.15 Reaching Sit-Up 2 20 2/fail Reaching Sit-Up 2 20 2/fail Reaching Sit-Up 2 20 1/fail Reaching Sit-Up 2 20 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: 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 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: Day 2: Day 2:
Leg Press 3 160 3/fail 13,13,13 Leg Press 4 165 3/fail 12,12,10 0 Leg Press 4 165 2/fail 11,9,7,7 Leg Press 4 170 2/fail Leg Press 4 170 2/fail Leg Press 4 175 1/fail Leg Press 2 160 1/2 reps of Week 1
Hack Squat 2 60 3/fail 9.9 Hack Squat 3 60 3/fail 9,9,10 0 Hack Squat 3 60 2/fail 9,9,9 Hack Squat 3 60 2/fail Hack Squat 3 60 2/fail Hack Squat 3 65 1/fail Hack Squat 2 60 1/2 reps of Week 1
Lying Leg Curl 3 35 3/fail 12,9,9 Lying Leg Curl 3 35 3/fail 14,11,9 0 Lying Leg Curl 3 35 2/fail 13,10,9 Lying Leg Curl 3 35 2/fail Lying Leg Curl 3 35 2/fail Lying Leg Curl 3 40 1/fail Lying Leg Curl 2 35 1/2 reps of Week 1
Stair Calves 4 20 3/fail 17,17,16,15 Stair Calves 4 20 3/fail 15,13,14,13 1 Stair Calves 4 20 2/fail 14,12,10 Stair Calves 4 20 2/fail Stair Calves 4 20 2/fail Stair Calves 4 20 1/fail Stair Calves 2 20 1/2 reps of Week 1
Cable Rope Pushdown 3 20 3/fail 14,8,8 Cable Rope Pushdown 3 20 3/fail 14,12,10 0 Cable Rope Pushdown 3 20 2/fail 12.12 Cable Rope Pushdown 3 20 2/fail Cable Rope Pushdown 3 20 2/fail Cable Rope Pushdown 3 20 1/fail Cable Rope Pushdown 2 20 1/2 reps of Week 1
Standing Dumbbell Shoulder Press 3 10 3/fail 12,9,9 Standing Dumbbell Shoulder Press 3 10 3/fail 11,9,9 0 Standing Dumbbell Shoulder Press 3 10 2/fail 10,9,7 Standing Dumbbell Shoulder Press 3 10 2/fail Standing Dumbbell Shoulder Press 3 10 2/fail Standing Dumbbell Shoulder Press 3 10 1/fail Standing Dumbbell Shoulder Press 2 10 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: 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 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: Day 3: Day 3:
Parallel Pulldown 2 35 3/fail 10.1 1 Parallel Pulldown 2 35 3/fail 8.8 0 Parallel Pulldown 2 35 2/fail 10.9 Parallel Pulldown 2 35 2/fail Parallel Pulldown 2 35 2/fail Parallel Pulldown 2 40 1/fail Parallel Pulldown 2 20 1/2 reps of Week 1
Normal Grip Pulldown 2 30 3/fail 9.9 1 Normal Grip Pulldown 2 30 3/fail 9.9 0 Normal Grip Pulldown 2 30 2/fail 10.1 Normal Grip Pulldown 2 30 2/fail Normal Grip Pulldown 2 30 2/fail Normal Grip Pulldown 2 35 1/fail Normal Grip Pulldown 2 15 1/2 reps of Week 1
Row to Chest 2 15 3/fail 11.11 0 Row to Chest 3 15 3/fail 11,10,9 0 Row to Chest 3 15 2/fail 9,9,8 Row to Chest 3 15 2/fail Row to Chest 3 15 2/fail Row to Chest 3 15 1/fail Row to Chest 2 10 1/2 reps of Week 1
Cable Facepull 3 10 3/fail 12,12,12 0 Cable Facepull 3 10 3/fail 10,10,10 -1 Cable Facepull 3 10 2/fail 11,10,10 Cable Facepull 3 10 2/fail Cable Facepull 3 10 2/fail Cable Facepull 3 10 1/fail Cable Facepull 2 5 1/2 reps of Week 1
Flat Machine Bench Press 2 35 3/fail 16.13 1 Flat Machine Bench Press 2 35 3/fail 11.14 0 Flat Machine Bench Press 2 35 2/fail 12.12 Flat Machine Bench Press 2 35 2/fail Flat Machine Bench Press 2 35 2/fail Flat Machine Bench Press 2 40 1/fail Flat Machine Bench Press 2 20 1/2 reps of Week 1
Incline Wide Grip Bench Press 2 10 3/fail 12.12 0 Incline Wide Grip Bench Press 2 10 3/fail 10.13 0 Incline Wide Grip Bench Press 2 10 2/fail 15.12 Incline Wide Grip Bench Press 2 10 2/fail Incline Wide Grip Bench Press 2 10 2/fail Incline Wide Grip Bench Press 2 10 1/fail Incline Wide Grip Bench Press 2 5 1/2 reps of Week 1
V-Up 2 0 3/fail 14.14 0 V-Up 2 0 3/fail 12.12 0 V-Up 2 0 2/fail 13.11 V-Up 2 0 2/fail V-Up 2 0 2/fail V-Up 2 0 1/fail V-Up 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: 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 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: Day 4: Day 4:
Dumbbell Walking Lunge 3 15 3/fail 14,14,14 -1 Dumbbell Walking Lunge 3 15 3/fail 16,14,14 0 Dumbbell Walking Lunge 3 15 2/fail 14,14,14 Dumbbell Walking Lunge 3 15 2/fail Dumbbell Walking Lunge 3 15 2/fail Dumbbell Walking Lunge 3 15 1/fail Dumbbell Walking Lunge 2 10 1/2 reps of Week 1
Stiff-Legged Deadlift 3 15 3/fail 11,10,10 0 Stiff-Legged Deadlift 3 15 3/fail 10,10,10 0 Stiff-Legged Deadlift 3 15 2/fail 11,11,10 Stiff-Legged Deadlift 3 15 2/fail Stiff-Legged Deadlift 3 15 2/fail Stiff-Legged Deadlift 3 15 1/fail Stiff-Legged Deadlift 2 10 1/2 reps of Week 1
Machine Feet Forward Squat 2 20 3/fail 12.12 1 Machine Feet Forward Squat 2 20 3/fail 8.9 0 Machine Feet Forward Squat 2 20 2/fail 9.9 Machine Feet Forward Squat 2 20 2/fail Machine Feet Forward Squat 2 20 2/fail Machine Feet Forward Squat 2 20 1/fail Machine Feet Forward Squat 2 10 1/2 reps of Week 1
Cable Rope Twist Curl 3 25 3/fail 18.18 2 Cable Rope Twist Curl 3 25 3/fail 28,23,23 2 Cable Rope Twist Curl 3 25 2/fail 14,14,15 2 Cable Rope Twist Curl 3 25 2/fail 2 Cable Rope Twist Curl 3 25 2/fail Cable Rope Twist Curl 3 30 1/fail Cable Rope Twist Curl 2 15 1/2 reps of Week 1
Dumbbell Bent Over Shrug 3 20 3/fail 17,17,20 0 Dumbbell Bent Over Shrug 3 20 3/fail 25,22,24 2 Dumbbell Bent Over Shrug 3 20 2/fail 13,13,13 Dumbbell Bent Over Shrug 3 20 2/fail Dumbbell Bent Over Shrug 3 20 2/fail Dumbbell Bent Over Shrug 3 20 1/fail Dumbbell Bent Over Shrug 2 10 1/2 reps of Week 1
Calves on Calf Machine 4 45 3/fail 13,13,12, 0 Calves on Calf Machine 5 45 3/fail 14,13,13,14 0 Calves on Calf Machine 5 45 2/fail 15,14,15,14,14 Calves on Calf Machine 5 45 2/fail Calves on Calf Machine 5 45 2/fail Calves on Calf Machine 5 50 1/fail Calves on Calf Machine 2 25 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: 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 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: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/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 2/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 2/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 2/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 2/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 2/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 2/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 Week 6 Week 7: 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 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: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/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 2/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 2/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 2/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 2/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 2/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 Week 6 Week 7: 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 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: Day 3: Day 3:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/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 2/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 2/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 2/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 2/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 2/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 2/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 Week 6 Week 7: 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 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: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/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 2/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 2/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 2/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 2/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 2/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 Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 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 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 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 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 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 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 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 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 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 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
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 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 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
 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
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 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
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 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 1 0 3/fail 0 1 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
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 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 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
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1