Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 LEGS #1 LEGS #1 LEGS #1 LEGS #1

LEGS #1 LEGS #1 LEGS #1 LEGS #1 LEGS #1 Squat 5 rep Max 270 Squat 1 rep Max 300 Squat 3
rep Max 285 Squat 5 rep Max 270 Squat 1 rep Max 305 Squat 3 rep Max 290 Squat 5 rep Max
275 Squat 1 rep Max 310 Squat 3 rep Max 295 Squat 4x12 205 Squat 4x4 270 Squat 4x8 235
Squat 4x12 210 Squat 4x4 270 Squat 4x8 240 Squat 4x12 210 Squat 4x4 275 Squat 4x8 245
Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL
3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9
Romanian DL 3x10 RPE 8-9 Romanian DL 3x10 RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges
3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10
each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Lunges 3x10 each
leg RPE 8-9 Lunges 3x10 each leg RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9
Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-
9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE
8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10
RPE 8-9 Glute Ham Raise or Reverse Hyper 3x10 RPE 8-9 Glute Ham Raise or Reverse Hyper
3x10 RPE 8-9 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench 3 rep Max 330 Bench 5 rep Max 310 Bench 1 rep Max 350 Bench 3
rep Max 335 Bench 5 rep Max 315 Bench 1 rep Max 360 Bench 3 rep Max 340 Bench 5 rep Max
320 Bench 4x4 310 Bench 4x8 275 Bench 4x12 235 Bench 4x4 310 Bench 4x8 275 Bench 4x12
235 Bench 4x4 320 Bench 4x8 280 Bench 4x12 245 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE
8-9 Push Press 3x12 RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12
RPE 8-9 Push Press 3x4 RPE 8-9 Push Press 3x8 RPE 8-9 Push Press 3x12 RPE 8-9 Weighted Dips
3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10
RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9
Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB
flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10
RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec
Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or Pec Deck 3x10 RPE 8-9 DB
laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-
9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10 RPE 8-9 DB laterals 3x10
RPE 8-9 DB laterals 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull
Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 DB
tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10
RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep
extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9 DB tricep extensions 3x10 RPE 8-9
DB tricep extensions 3x10 RPE 8-9 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1 PULL #1
PULL #1 PULL #1 Deadlift 3 rep Max 610 Deadlift 1 rep Max 640 Deadlift 5 rep Max 575 Deadlift
3 rep Max 620 Deadlift 1 rep Max 650 Deadlift 5 rep Max 585 Deadlift 3 rep Max 630 Deadlift 1
rep Max 660 Deadlift 5 rep Max 595 Deadlift 4x6 540 Deadlift 4x2 610 Deadlift 4x10 475
Deadlift 4x6 545 Deadlift 4x2 615 Deadlift 4x10 480 Deadlift 4x6 555 Deadlift 4x2 630 Deadlift
4x10 485 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10
RPE 8-9 Stiff Leg Deadlift 3x10 RPE 8-9 Stiff Leg Deadlift 3x10 RPE