Monday

Heavy Lower Set 1 Set 2

Squat Warm Up 100kg x6 100kg
Deficit SLDL (did Nordic curl) Warm Up 80 x6 80
Quad extensions Warm Up 75kg x8-12 70
Hamstring curl Warm Up 70 x8-12

Tuesday
Heavy Upper Set 1 Set 2
Incline bench press Warm Up 50kg x6
Chest db flyes Warm Up 8kg x8 67,5
Upright row Warm Up 42.5 3x6
Weighted pull ups Warm Up 15 4x5
French press cable Warm Up 18kg x8-12 10
Standing db bicep curl Warm Up 14 3x7

Thursday
Set 1 Set 2
Zombie Squat Warm Up 50 7 50
DB Rdl Warm Up 40 10 75
Leg curl Warm Up 64 23
Calf Raise Warm Up 50 17 50
Warm Up 15 12 15
Abs machine Warm Up 7,5kg 12

Friday
Hypertrophy Upper Set 1 Set 2
Weighted dips Warm Up 15 x5 10
Tricep pushdown Warm Up 45kg x23 15
Incline db chest warm up 10kg x8 0
French press db Warm Up 15 x9 15
Ohp seated Warm Up 45 x12 40
Lu raises Warm Up 5kg 15 12
Hammer curls Warm Up 14kg x8-12 12kg
Rear delt skiers Warm Up 12 x8-12 10

Sunday Armday
Week5

MAIN LIFTS: ACCESSORY EXERCISES:

Set 3 increase every 2nd week 2,5kg increase afterevery 3 we
x6 100 x6 (0-4,5kg on main lifts every week) (increase rep range by 1 every
x6 3x8
x8-12 70 x8-12 3x15
x8-12 x8-12 3x15

Set 3
x6 x6
x8 67,5 x8 3x20
x12 x10 3x9
x12 x10 2x 7+ 2x6
x8-12 10 x8-12 3x23
3x16

Set 3 Set 4 Set 5 reps

7 70 3reps 70 3-5reps 40 12 5 sets
10 75 10 75 x6 75 x6 3x13
23 23 0 x6 0 x6 3x17
17 50 17 50 17 30 20 4x20
12 15 12 3x18
14 15 3x19

Set 3 Set 4 reps

x8 10 x8 10 x8 5x5 1st
10 15 10 15 10 4x13 4rd
x8 0 x8 0 x8 4x17 5th
x9 15 x9 15 x9 4x5 2nd
x12 40 x12 40 x6 3x7 3rd
15 12 15 3x25
x8-12 12kg x8-12 12kg x8-12 4x20
x8-12 10 x8-12 10 x8-12 3x21
ACCESSORY EXERCISES:
2,5kg increase afterevery 3 weeks
(increase rep range by 1 every week until increase from 0-4,5kg)

At least 1 more rep one set than the week before

Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 #REF! x6 #REF!
Front Squat Warm Up x8-12 #REF! x8-12
Deadlift Warm Up x6 x6
SLDL Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 55 x6 55
DB Row Warm Up x6 x6
DB Press Seated Warm Up x6 x12
Pullup & Dip Weighted x6 x12
DB Curl Warm Up x8-12 x8-12
JM Press Warm Up x8-12 x8-12

Thursday
Control Lower Set 1 Set 2 Set 3
Pause Squat Warm Up x4 0 x4 0
Pause Front squat Warm Up x8-12 x8-12
Pause Deadlift Warm Up x4 0 x4 0
Deficit Deadlift Warm Up x8-12 x8-12

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up x4 x4
Pause DB Row Warm Up x4 x4
DB Press Seated Warm Up x10 0 x6 0
Pullup & Dip Weighted x10
JM Press Warm Up x8-12 x8-12
DB Curl Warm Up x8-12 x8-12
x6
x8-12

x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x8-12 0 x6 0 x6 0 x6
x4
x8-12

Set 4 Set 5 Set 6

x4 x4 x4 x4
x4 x4 x4 x4
x6 0 x6

x8-12
x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 #REF! x6 #REF!
Deadlift Warm Up x6 #REF! x6
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Upper Back Exercise #2 Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday
Power Lower Set 1 Set 2 Set 3
Weighted Explosive Exercise #1 Warm Up x4 0 x4 0
Weighted Explosive Exercise #2 Warm Up x4 0 x4
Optional Explosive Exercise #1 Warm Up x4 0 x4
Optional Explosive Exercise #2 Warm Up x4 0 x4

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up 4 4
Pause Primary Upper Back Exercise Warm Up 4 4
Shoulder Exercise Warm Up x10 0 x6 0
Upper Back Exercise #2 Warm Up x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4
x4 0 x4 0 x4

Set 4 Set 5 Set 6

4 x4 x4 x4
4 x4 x4 x4
x6 0 x6

x8-12
x8-12