1.

) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push Medium Grip Bench Press
Vertical Push Seated Dumbbell Shoulder Press
Triceps Skull Crusher
Horizontal Pull Chest-Supported Row
Quads High Bar Squat
Hamstrings Seated Leg Curl
Abs

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges Deadlift
Quads Front Squat
Quads Leg Press
Vertical Push Incline Dumbbell Press
Vertical Pull Narrow Grip Pulldown
Rear/Medial Delts Cable Face Pull
Calves Calves on Leg Press

One day rest between days 2 and 3

Day 3:
Vertical Pull Assisted Overhand Pullups
Horizontal Pull Row to Chest
Rear/Medial Delts Dumbbell Upright Row
Biceps 2-Arm Dumbbell Curl
Hamstrings Lying Leg Curl
Horizontal Push Close Grip Bench Press
Abs

One day rest between days 3 and 4

 Day 4:
Quads High Bar Squat
Deadlifts and Glute Bridges Chest Elevated Glute Bridge
Hamstrings Seated Leg Curl
Vertical Push Standing Barbell Shoulder Press
Chest Isolation Machine Chest Flye
Vertical Pull Assisted Underhand Pullups
Rear/Medial Delts Dumbbell Rear Lateral Raise
Calves Calves on Calf Machine

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
Video Medium Grip Bench Press 3
Video Seated Dumbbell Shoulder Press 3
Video Skull Crusher 4
Video Chest-Supported Row 3
Video High Bar Squat 2
Video Seated Leg Curl 2
#N/A 0 3

Exercise Sets
Day 2:
Video Deadlift 3
Video Front Squat 3
Video Leg Press 3
Video Incline Dumbbell Press 3
Video Narrow Grip Pulldown 2
Video Cable Face Pull 2
Video Calves on Leg Press 3

Exercise Sets
Day 3:
Video Assisted Overhand Pullups 3
Video Row to Chest 3
Video Dumbbell Upright Row 3
Video 2-Arm Dumbbell Curl 4
Video Lying Leg Curl 2
Video Close Grip Bench Press 2
#N/A 0 3

Exercise Sets
 Day 4:
Video High Bar Squat 2
Video Chest Elevated Glute Bridge 2
Video Seated Leg Curl 2
Video Standing Barbell Shoulder Press 2
Video Machine Chest Flye 2
Video Assisted Underhand Pullups 2
Video Dumbbell Rear Lateral Raise 2
Video Calves on Calf Machine 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail Medium Grip Bench Press 3 0 3/fail
0 3/fail Seated Dumbbell Shoulder Press 3 0 3/fail
0 3/fail Skull Crusher 4 0 3/fail
0 3/fail Chest-Supported Row 3 0 3/fail
0 3/fail High Bar Squat 2 0 3/fail
0 3/fail Seated Leg Curl 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail Deadlift 3 0 3/fail
0 3/fail Front Squat 3 0 3/fail
0 3/fail Leg Press 3 0 3/fail
0 3/fail Incline Dumbbell Press 3 0 3/fail
0 3/fail Narrow Grip Pulldown 2 0 3/fail
0 3/fail Cable Face Pull 2 0 3/fail
0 3/fail Calves on Leg Press 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail Assisted Overhand Pullups 3 0 3/fail
0 3/fail Row to Chest 3 0 3/fail
0 3/fail Dumbbell Upright Row 3 0 3/fail
0 3/fail 2-Arm Dumbbell Curl 4 0 3/fail
0 3/fail Lying Leg Curl 2 0 3/fail
0 3/fail Close Grip Bench Press 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail High Bar Squat 2 0 3/fail
0 3/fail Chest Elevated Glute Bridge 2 0 3/fail
0 3/fail Seated Leg Curl 2 0 3/fail
0 3/fail Standing Barbell Shoulder Press 2 0 3/fail
0 3/fail Machine Chest Flye 2 0 3/fail
0 3/fail Assisted Underhand Pullups 2 0 3/fail
0 3/fail Dumbbell Rear Lateral Raise 2 0 3/fail
0 3/fail Calves on Calf Machine 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Medium Grip Bench Press 3 0 2/fail
Seated Dumbbell Shoulder Press 3 0 2/fail
Skull Crusher 4 0 2/fail
Chest-Supported Row 3 0 2/fail
High Bar Squat 2 0 2/fail
Seated Leg Curl 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
Deadlift 3 0 2/fail
Front Squat 3 0 2/fail
Leg Press 3 0 2/fail
Incline Dumbbell Press 3 0 2/fail
Narrow Grip Pulldown 2 0 2/fail
Cable Face Pull 2 0 2/fail
Calves on Leg Press 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
Assisted Overhand Pullups 3 0 2/fail
Row to Chest 3 0 2/fail
Dumbbell Upright Row 3 0 2/fail
2-Arm Dumbbell Curl 4 0 2/fail
Lying Leg Curl 2 0 2/fail
Close Grip Bench Press 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
High Bar Squat 2 0 2/fail
Chest Elevated Glute Bridge 2 0 2/fail
Seated Leg Curl 2 0 2/fail
Standing Barbell Shoulder Press 2 0 2/fail
Machine Chest Flye 2 0 2/fail
Assisted Underhand Pullups 2 0 2/fail
Dumbbell Rear Lateral Raise 2 0 2/fail
Calves on Calf Machine 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Medium Grip Bench Press 3 0 1/fail
Seated Dumbbell Shoulder Press 3 0 1/fail
Skull Crusher 4 0 1/fail
Chest-Supported Row 3 0 1/fail
High Bar Squat 2 0 1/fail
Seated Leg Curl 2 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
Deadlift 3 0 1/fail
Front Squat 3 0 1/fail
Leg Press 3 0 1/fail
Incline Dumbbell Press 3 0 1/fail
Narrow Grip Pulldown 2 0 1/fail
Cable Face Pull 2 0 1/fail
Calves on Leg Press 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
Assisted Overhand Pullups 3 0 1/fail
Row to Chest 3 0 1/fail
Dumbbell Upright Row 3 0 1/fail
2-Arm Dumbbell Curl 4 0 1/fail
Lying Leg Curl 2 0 1/fail
Close Grip Bench Press 2 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
High Bar Squat 2 0 1/fail
Chest Elevated Glute Bridge 2 0 1/fail
Seated Leg Curl 2 0 1/fail
Standing Barbell Shoulder Press 2 0 1/fail
Machine Chest Flye 2 0 1/fail
Assisted Underhand Pullups 2 0 1/fail
Dumbbell Rear Lateral Raise 2 0 1/fail
Calves on Calf Machine 3 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
Medium Grip Bench Press 2 0 1/2 reps of Week 1
Seated Dumbbell Shoulder Press 2 0 1/2 reps of Week 1
Skull Crusher 2 0 1/2 reps of Week 1
Chest-Supported Row 2 0 1/2 reps of Week 1
High Bar Squat 2 0 1/2 reps of Week 1
Seated Leg Curl 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
Deadlift 2 0 1/2 reps of Week 1
Front Squat 2 0 1/2 reps of Week 1
Leg Press 2 0 1/2 reps of Week 1
Incline Dumbbell Press 2 0 1/2 reps of Week 1
Narrow Grip Pulldown 2 0 1/2 reps of Week 1
Cable Face Pull 2 0 1/2 reps of Week 1
Calves on Leg Press 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
Assisted Overhand Pullups 2 0 1/2 reps of Week 1
Row to Chest 2 0 1/2 reps of Week 1
Dumbbell Upright Row 2 0 1/2 reps of Week 1
2-Arm Dumbbell Curl 2 0 1/2 reps of Week 1
Lying Leg Curl 2 0 1/2 reps of Week 1
Close Grip Bench Press 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
High Bar Squat
Chest Elevated Glute Bridge
Seated Leg Curl
Standing Barbell Shoulder Press
Machine Chest Flye
Assisted Underhand Pullups
Dumbbell Rear Lateral Raise
Calves on Calf Machine
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push Wide Grip Bench Press
Vertical Push Standing Dumbbell Shoulder Press
Triceps Assisted Dips
Horizontal Pull Chest-Supported Row
Quads Leg Press
Hamstrings Seated Leg Curl
Abs

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4:
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
Video Wide Grip Bench Press 4
Video Standing Dumbbell Shoulder Press 3
Video Assisted Dips 4
Video Chest-Supported Row 3
Video Leg Press 3
Video Seated Leg Curl 3
#N/A 0 4

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
Day 3:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
 Day 4:
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail Wide Grip Bench Press 4 0 3/fail
0 3/fail Standing Dumbbell Shoulder Press 3 0 3/fail
0 3/fail Assisted Dips 4 0 3/fail
0 3/fail Chest-Supported Row 3 0 3/fail
0 3/fail Leg Press 3 0 3/fail
0 3/fail Seated Leg Curl 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Wide Grip Bench Press 4 0 2/fail
Standing Dumbbell Shoulder Press 3 0 2/fail
Assisted Dips 4 0 2/fail
Chest-Supported Row 3 0 2/fail
Leg Press 3 0 2/fail
Seated Leg Curl 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
Wide Grip Bench Press 4 0 1/fail
Standing Dumbbell Shoulder Press 3 0 1/fail
Assisted Dips 4 0 1/fail
Chest-Supported Row 3 0 1/fail
Leg Press 3 0 1/fail
Seated Leg Curl 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
Wide Grip Bench Press 2 0 1/2 reps of Week 1
Standing Dumbbell Shoulder Press 2 0 1/2 reps of Week 1
Assisted Dips 2 0 1/2 reps of Week 1
Chest-Supported Row 2 0 1/2 reps of Week 1
Leg Press 2 0 1/2 reps of Week 1
Seated Leg Curl 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT
Horizontal Push
Vertical Push
Triceps
Horizontal Pull
Quads
Hamstrings
Abs

No Rest between days 1 and 2

Day 2: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 1:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 2:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 3:
#N/A 0 4
#N/A 0 3
#N/A 0 4
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 4:
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 4 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 4 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Vertical Push
Triceps
Horizontal Pull
Quads
Hamstrings
Abs

No Rest between days 1 and 2

Day 2:
Deadlifts and Glute Bridges
Quads
Quads
Vertical Push
Vertical Pull
Rear/Medial Delts
Calves

One day rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Hamstrings
Horizontal Push
Abs

One day rest between days 3 and 4

 Day 4:
Quads
Deadlifts and Glute Bridges
Hamstrings
Vertical Push
Chest Isolation
Vertical Pull
Rear/Medial Delts
Calves

One day rest between day 4 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = The weight felt pretty
Exercise You Chose Below of Each Week (0 = The weight felt pretty
(-1 = The weight felt super

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
Day 3:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3

Exercise Sets
 Day 4:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = The weight felt pretty light and the reps were no major struggle to complete.)
(0 = The weight felt pretty heavy and the reps were tough but manageable to complete.)
(-1 = The weight felt super heavy and the reps were very tough to complete.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
 Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1