Week 1 = 4x Week 2 = 3x

Full body 1 S. Reps T.R. Weig. Full body 1 S.

1. A Dips 4 5,5,5,5 20 1. A Dips 4
2. B Neutral grip pullups 4 5,5,5,5 20 2. B Neutral grip pullups 4
3. A Incline dumb. bench 3 8,8,8 24 14kg 3. A Incline dumb. bench 3
4. B Australian rows 3 12,10,10 32 4. B Australian rows 3
5. Barbell Squat 3 8,8,7 23 20kg 5. Barbell Squat 3
6. Romanian deadlift 3 12,12,12 32 30kg 6. Romanian deadlift 3
7. A Skullcrushers 3 12,12,12 32 8kg 7. Glute raises 3
8. B Incline curls 3 10,10,8 28 8kg 8. A Skullcrushers 3
9. 9. B Incline curls 3
10. 10.

Full body 2 S. Reps T.R. Weig. Full body 2 S.

[Threaded comment
1. Pike pushups 1. Pike pushups 3
Your version of Excel
2. Deadlift 3 6,6,6 70kg 2. Deadlift 3 allows you to read th
3. Squat 3 10,10,10 20kg 3. Lunges 3 threaded comment;
4. A Bench press 3 10,9,9 50kg 4. A Incline bench press 3 however, any edits to
it will get removed if
5. B Pullups 4 4,4,4,4 5. B Pullups 4
the file is opened in
6. Hip thrusters 4 8,8,8, 60kg 6. Hip thrusters 3 newer version of
7. Calf raises 3 10,10,9 60kg 7. Calf raises 3 Excel. Learn more:
8. A Leg raises 3 12,10,12 8. A Leg raises 3 https://go.microsoft
om/fwlink/?
9. B Crunches 2 10,10 9. B Crunches 3
linkid=870924
10. 10.
Comment:
Overhead press:
30kg = 7,7,6

Full body 3 S. Reps T.R. Weig. Full body 3 S.

1. A Dips 1. A Dips 3
2. B Neutral grip pullups 4 6,6,6,5,5 2. B Neutral grip pullups 4
3. A Dumbell bench 3 12,10,10 16kg 3. A Dumbell bench 3
4. B Pendlay row 3 12,12,11 40kg 4. B Pendlay row 3
5. Front squat 5. Squat 3
6. Romanian deadlift 6. Romanian dum. deadlift 3
7. A Overhead extension 2 12,12, 7. A Overhead extension 2
8. B Rope curls 2 12,12, 8. B Rope curls 2
9. 9. Calf raises 3
10. 10.

Full body 4 S. Reps T.R. Weig. Week 2

1. Overhead press 3 6,5,5 30kg Muscle part S.
2. Deadlift Chest 16
3. Walking lunges 2 10,10 4kg Back 18
4. A Incline bench 3 7,10 40kg Shoulders 3
 5. B Pullups Quads 9
6. Glute raises Hamstrings 9
7. Calf raises 3 12, 50kg Glutes 6
8. A Leg raises Calves 6
9. B Side raises Triceps 5
10. Biceps 5
Abs 6

Week 1
Muscle part S. Reps
Chest 16
Back 18
Shoulders 3
Quads 8
Hamstrings 6
Glutes 4
Calves 6
Triceps 5
Biceps 5
Abs 5
 Week 2 = 3x Week 3 = 3x
Reps T.R. Weig. Full body 1 S. Reps T.R. Weig.
6,6,6,5 23 1. A Weighted pushups
6,6,6,5 23 2. B Neutral grip pullups
10,10,9 24 14kg 3. A Incline dumb. bench 3 9,9,8(F) 16kg
12,10,10 32 4. B Knee lever hold 4 6,6,6,6 sekundi
10-8-5-8 20-40 5. Barbell Squat 3 6,6,5,4 45kg
32 30kg 6. Bodyweight ham. curls 3 6,6,6
10,10,10,10 60kg 7. Glute raises 3 10,12,12 70kg
10,8,8 32 10kg 8. A Skullcrushers 10kg
10,10,8 28 10kg 9. B Incline curls 10kg
10.

29

[ThreadedReps
comment] T.R. Weig. Full body 2 S. Reps T.R. Weig.
Your version of Excel 1. Pike pushups
allows you8,8,7
to read this 70kg 2. Deadlift 4 6,6,6,6 75kg
threaded10,10,10
comment; 7kg 3. Lunges 3 10,9,9 10kg
however, any9,8, edits to 40kg 4. A Incline bench press 42.5kg
it will get removed if
5. B Pullups 4
the file is 8,7,8
opened in a 8,5,5,8(F)
newer version of 60kg 6. Hip thrusters 3 8,8,8 60kg
Excel. Learn more:
10,10,10 60kg 7. Calf raises 65kg
https://go.microsoft.c
8,8,8 8. A Leg raises 3 10,10,10
om/fwlink/?
linkid=870924 9. B Crunches 3 10,6,8,10
10.
Comment:
Overhead press:
30kg = 7,7,6 29

Reps T.R. Weig. Full body 3 S. Reps T.R. Weig.

8,8,5 1. A Dips 4 8,8,7,7
6,6,5 2. B Neutral grip pullups 4 6,6,6,6
9,9,9, 16kg 3. A Dumbell bench 16kg
4. B Knee lever hold
6,7,7,6 40kg 5. Squat 40kg
10,10,10 12kg 6. Romanian dum. deadlift 12kg
7. A Cable extension 3 15,13,12 12.5kg
8. B One arm cable curls 3 15,15,15 12.5kg
10,9,8 60kg 9. Calf raises 4 60kg
10.

31

Week 2 Week 3
Reps Muscle part S. Reps
Chest 7
Back 12
Shoulders 0
Quads 6
Hamstrings 7
Glutes 6
Calves 4
Triceps 3
Biceps 3
Abs 6

Ukupno: 54
 Week 1 (4)
Upper body 1 S. Reps T.R. Weig.
1. A Dips 3 7,8,8 23 1.
2. B Neutral pullups 3 7,7,7 21 2.
3. A Incline dumbell press 3 8,8,8 24 16kg 3.
4. B Knee lever hold + Rows 3 5,5,5 + 8 4.
5. Pike pushups 3 10,8,7 5.
6. A Skullcrushers 3 10,8,8 10kg 6.
7. B Dumbell curls 3 12,8,8+4 10kg 7.
8. Dumbell shrugs 3 11,11,9 20kg 8.

24

Upper body 2 S. Reps T.R. Weig.

1. A Incline Bench press
2. B Pullups
3. A Weighted pushups
4. B T-bar row (Australian row)
5. Overhead press (dumbell)
6. A Rope triceps extensions
7. B Rope curls
8. Dumbell shrugs
3 8,8, 47,5kg
3 8,8,6,3
3 6,5,13(0kg) 10kg
3 (10,8,8)
3 (10,12kg = 7,8) 30kg
3 (7.5kg = 10,9,[8+3(F)]) 12,5kg
3 12,12 15kg
3 12,11,11 22kg

24

Lower body 1 S. Reps T.R. Weig.

1. Deadlift 3 6,6,6 80kg
2. Goblet squat 3 10,10,12 16kg
3. Glute raises 3 8,8,10 80kg
4. A Step ups 3 10,10,10 4kg
5. B Leg bodyweight curls 3 7,7,8
6. Calf raises 3 10,10,11 70kg
7. A Leg raises 3 12,10,10
8. B Crunches 2 12,10

(Pull ups) 2
(Pushups)
25
 Lower body 2 S. Reps T.R. Weig.
1. Squat 3 8,8,5 40kg
2. Romanian dumb. deadlift 3 10,10,10 14kg
3. Hip thrusters (One leg) 3 (10,8,8+3) 60kg
4. A Lunges 3 10,9,10 10kg
5. B Ball curls 3
6. Calf raises (One leg) 3 (10,10,8) 5kg
7. A Leg raises 2 12,13
8. B Russian twists 3 10,10,10+6(0kg) 5kg

(Pike pushups)
(Chin ups)
23

Week 1 (4)
Muscle part S. Reps
Chest 12
Back 12
Shoulders 6
Quads 12
Hamstrings 12
Glutes 6
Calves 6
Triceps 6
Biceps 6
Abs 10
Traps 6
 Week 2 (5)
Upper body 1 S. Reps T.R. Weig.
A Dips 3 8,8,9 chinups: 8
B Neutral pullups 4 8,6,7,7,6 expl. pullups 3,3 3
A Incline dumbell press 4 9,9,9,10 16kg
B Knee lever hold + Rows 3
Pike pushups 3 10,8,7
A Skullcrushers 3 11,9,9 10kg
B Dumbell curls 3 10,10,10 10kg
Dumbell shrugs 3 10,10,9+9 22kg

26
 Week 1
Upper body 1 S. Reps T.R. Weig.
1. Deadlift
2. A Dips
3. B Neutral grip pullups
4. Pike pushups
5. A Incline dumbell bench
6. A Ring rows
7. A Skullcrushers
8. B Concentration curls
9. Calf raises
10.

Lower body 2 S. Reps T.R. Weig.

1. Handstand hold on wall
2. Knee lever hold
3. Squat
4. Romanian deadlift
5. Bench press
6. Lunges
7. Hamstring curls
8. Calf raises
9. A Leg raises
10. B Crunches

Upper body 3 S. Reps T.R. Weig.

1. Squat
2. A Incline bench
3. B Pullups
4. Overhead press
5. A Weighted pushups
6. B T-bar rows
7. Hip Thrusters
8. A Overhead extension
9. B One arm rope curls
10.
 Week 2
Muscle part S. Reps
Chest 0
Back 0
Shoulders 0
Quads 0
Hamstrings 0
Glutes 0
Calves 0
Triceps 0
Biceps 0
Abs 0