Leg-Day #1

Exercise Sets Reps

Squat 5 5
Sumo Deadlift 3 10
Legpress 3 15 - 12
Leg Curl 1 20
Calf Raise Seated 5 15 - 6

Leg-Day #2
Exercise Sets Reps

Stiffleg Deadlift 5 12 - 8
Front Squat 3 10
Leg Curl 4 8 - 12
Lunges 2 10
Calf Raise Standing 5 6 - 15

Pull-Day #1
Exercise Sets Reps

Deadlift (or Sumo Dead) 5 5

Row with Dumbell 3 8
Lat Pulldown 3 8 - 12
Reverse Butterfly 2 8 - 12
Biceps Curl with Barbell 4 6
Scott Curl Dumbell 2 8

Pull-Day #2
Exercise Sets Reps

Pull Ups (wide grip) 4 max

Bent Over Row (with Barbell) 4 10
Lat Pulldown (with undergrip) 4 8 - 12
Face Pulls 3 12
Biceps Curl with Dumbell 3 8
Hammer Curl Dumbell 3 8

Push-Day #1
Exercise Sets Reps

Benchpress with Barbell (Flat) 5 5

Incline Benchpress with Dumbell 3 12
 Flys with Dumbell 2 8 - 12
Lateral Raises with Dumbell 2 8 - 12
French-Press 4 10
Triceps Cable Pushdown 2 8-12

Push-Day #2
Exercise Sets Reps

Military Press 4 6
Flat benchpress with Barbell 4 12-8
Dips 4 max
bent-over reverse fly 4 10
seated overhead triceps Push with dumbell 4 10
Triceps Cable Pushdown 2 8-12

Progression - here your weights stay the same in every set. You only raise to heavier weight, when you have done all work
example: you have finished the frist 3 sets with 5 reps, but in set 4 you only hit 3 reps, then you are allowed to stay with th

Progression with Focus - this is exactly the same as "Progression" but with focus means that this exercise is your most imp

Pyramide ▲ - here you start with the lighter weight, and raise your weight in every new working set. That also means that

Pyramide ▼ - here you start with the heavy weight. And in every new working set you reduce the weight, but do more rep

PITT-Force - here you will have in total 20 reps for one set. But these reps are paused reps. That means you have to pause

in the field where there is no system to follow, you just do the exercise with the weight need to be able to com

your schedule can look like this:

MON push #1
TUE pull #1
WED legs #1
THUR off
FRI push #2
SAT pull #2
SUN legs #2
MON off
TUE push #1
WED pull #1
THUR legs #1
FRI off
SAT push #2
SUN pull #2
MON legs #2
… …

all sets are WORKING SETS, if you need to do warm up sets, then just do warm up sets, but they dont count as working set
the rest-time between sets with higher rep range 8-12 are 1-2minutes
rest time of heavy sets of < 5 reps you can rest as long as you want to until you feel confident enough to get back to your w
the reps represent an individual weight for you. So you have to choose a correct weight to hit the reps and be focusing o
again: you always want to use the heaviest weight possible to only be able to do the required reps!!!
remember: you always want to do the reps with new heavier weights then before
For Abs Muscle, you can train your abs in 2 day of the week of your choice. It is enough to do j
 System weight note reps note form note

Progression with main Focus

Progression
Pyramide ▲
PITT Force
Pyramide ▲

System weight note reps note form note

Pyramide ▲
Progression
Pyramide ▼
Progression each leg 10 reps!
Pyramide ▼

System weight note reps note form note

Progression with main Focus

Progression
Pyramide ▼
Pyramide ▼
Progression
Progression

System weight note reps note form note

Progression
Progression
Pyramide ▼
Progression

System weight note reps note form note

Progression with main Focus

Progression
 Pyramide ▼
Pyramide ▼
Progression

System weight note reps note form note

Progression with main Focus

Pyramide ▲
Progression
Progression
Progression

o heavier weight, when you have done all working sets with proper form and with all reps.
hit 3 reps, then you are allowed to stay with this weight until one day you can do all 5 x 5 with this weight.

focus means that this exercise is your most important exercise of the training session. You have to keep all focus to this exercise!

in every new working set. That also means that in the second set you only can do less reps than the set before

ing set you reduce the weight, but do more reps

re paused reps. That means you have to pause in every reps. You do 1 reps and pause 3-4 seconds and then do next reps, and then yo

ise with the weight need to be able to complete the rep-range

 and so on…

rm up sets, but they dont count as working set!

you feel confident enough to get back to your working set

orrect weight to hit the reps and be focusing on improving your weights week by week
e to do the required reps!!!

k of your choice. It is enough to do just 2 exercise for example "Hanging Leg Raise" and "Crunches" for e
ach leg 10 reps!
all focus to this exercise!

hen do next reps, and then you pause and then next reps until you have done 20 single reps
e" and "Crunches" for each 4 sets with 8-10 reps. Thats it!