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SBS Strength Program Reps To Failure LF
SBS Strength Program Reps To Failure LF
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SBS Strength Program Reps To Failure LF
SBS Strength Program Reps To Failure LF
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Laurentiu MarcuCopyright:
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Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other
2.5
Main Lifts Maxes Single @8 percentage
Squat 490 90%
Bench Press 325 90%
Primary stance Deadlift 525 90%
OHP 200 90%
Variations: Note - if y Maxes
Squat auxiliary 1 Front Squat 420 90%
Squat auxiliary 2 Paused Squat 460 90%
Bench auxiliary 1 Close Grip Bench 310 90%
Bench auxiliary 2 Incline Press 280 90%
Deadlift auxiliary Sumo Deadlift 500 90%
OHP auxiliary Push Press 245 90%
Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs
50.0% 52.5% 55.0% 57.5%
Squat 8 8 8 8
Bench Press 8 8 8 8
Deadlift 8 8 8 8
OHP 8 8 8 8
Front Squat 8 8 8 8
Paused Squat 8 8 8 8
Close Grip Bench 8 8 8 8
Incline Press 8 8 8 8
Sumo Deadlift 8 8 8 8
Push Press 8 8 8 8
50.0% 52.5% 55.0% 57.5%
Squat 18 17 16 15
Bench Press 18 17 16 15
Deadlift 18 17 16 15
OHP 18 17 16 15
Front Squat 18 17 16 15
Paused Squat 18 17 16 15
Close Grip Bench 18 17 16 15
Incline Press 18 17 16 15
Sumo Deadlift 18 17 16 15
Push Press 18 17 16 15
Week 1 2 3 4
Squat 70.0% 75.0% 80.0% 72.5%
Bench Press 70.0% 75.0% 80.0% 72.5%
Deadlift 70.0% 75.0% 80.0% 72.5%
OHP 70.0% 75.0% 80.0% 72.5%
Front Squat 60.0% 65.0% 70.0% 62.5%
Paused Squat 60.0% 65.0% 70.0% 62.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5%
Incline Press 60.0% 65.0% 70.0% 62.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5%
Push Press 60.0% 65.0% 70.0% 62.5%
d) or download this spreadsheet (for other spreadsheet programs). Do not request editing access
percentage When above or below rep targ
Sets Below rep target by 2+ reps Below rep target by 1 rep Hit rep target
Squat 5 -5.00% -2.00% 0.00%
Bench Press 5 -5.00% -2.00% 0.00%
Deadlift 5 -5.00% -2.00% 0.00%
OHP 5 -5.00% -2.00% 0.00%
Front Squat 5 -5.00% -2.00% 0.00%
Paused Squat 5 -5.00% -2.00% 0.00%
Close Grip Bench 5 -5.00% -2.00% 0.00%
Incline Press 5 -5.00% -2.00% 0.00%
Sumo Deadlift 5 -5.00% -2.00% 0.00%
Push Press 5 -5.00% -2.00% 0.00%
Normal set rep target
60.0% 62.5% 65.0% 67.5% 70.0%
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
7 7 6 6 5
Last set rep target
60.0% 62.5% 65.0% 67.5% 70.0%
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
14 13 12 11 10
Intensity
5 6 7 8 9
77.5% 82.5% 60.0% 75.0% 80.0%
77.5% 82.5% 60.0% 75.0% 80.0%
77.5% 82.5% 60.0% 75.0% 80.0%
77.5% 82.5% 60.0% 75.0% 80.0%
67.5% 72.5% 50.0% 65.0% 70.0%
67.5% 72.5% 50.0% 65.0% 70.0%
67.5% 72.5% 50.0% 65.0% 70.0%
67.5% 72.5% 50.0% 65.0% 70.0%
67.5% 72.5% 50.0% 65.0% 70.0%
67.5% 72.5% 50.0% 65.0% 70.0%
When above or below rep target
Beat by 1 rep Beat by 2 reps Beat by 3 reps Beat by 4 reps Beat by 5+ reps
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
mal set rep target
72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
st set rep target
72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
9 8 7 6 5 4 3
Intensity
10 11 12 13 14 15 16
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
90.0% 92.5% 95.0% 97.5% 100.0%
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
90.0% 92.5% 95.0% 97.5% 100.0%
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
2 2 1 1 1
17 18 19 20 21
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
Week
Lift Intensity Reps per normal Rep out target Sets
Squat 70.0% 5 10 5
Bench Press 70.0% 5 10 5
Deadlift 70.0% 5 10 5
OHP 70.0% 5 10 5
Intensity Reps per normal Rep out target Sets
Front Squat 60.0% 7 14 5
Paused Squat 60.0% 7 14 5
Close Grip Bench 60.0% 7 14 5
Incline Press 60.0% 7 14 5
Sumo Deadlift 60.0% 7 14 5
Push Press 60.0% 7 14 5
1
Below rep target by 2+ reps Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
Below rep target by 2+ reps Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
2
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
3
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
4
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
5
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep target Below rep target Hit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
6
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
7
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
8
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
9
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
10
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
11
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
12
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
13
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
14
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
15
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
16
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
17
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
18
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
19
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
20
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal Rep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
21
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Sets Below rep targetBelow rep targetHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
Week 1
Weight Reps per normal setRep out target Set goal
Squat TM 490 single @8
Squat 342.5 5 10 5
Bench Press TM 325 single @8
Bench Press 227.5 5 10 5
Deadlift TM 525 single @8
Deadlift 367.5 5 10 5
OHP TM 200 single @8
OHP 140 5 10 5
Front Squat TM 420 single @8
Front Squat 252.5 7 14 5
Paused Squat TM 460 single @8
Paused Squat 275 7 14 5
Close Grip Bench TM 310 single @8
Close Grip Bench 185 7 14 5
Incline Press TM 280 single @8
Incline Press 167.5 7 14 5
Sumo Deadlift TM 500 single @8
Sumo Deadlift 300 7 14 5
Push Press TM 245 single @8
Push Press 147.5 7 14 5
Week 2
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Rep out target Set goal Reps on last set Video Notes
8 5
8 5
8 5
8 5
12 5
12 5
12 5
12 5
12 5
12 5
Week 3
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
Week 4
Notes Weight Reps per normal setRep out target Set goal
490 single @8
355 5 9 5
325 single @8
235 5 9 5
525 single @8
380 5 9 5
200 single @8
145 5 9 5
420 single @8
262.5 7 13 5
460 single @8
287.5 7 13 5
310 single @8
195 7 13 5
280 single @8
175 7 13 5
500 single @8
312.5 7 13 5
245 single @8
152.5 7 13 5
Week 5
Reps on last set Video Notes Weight Reps per normal set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Rep out target Set goal Reps on last set Video Notes
7 5
7 5
7 5
7 5
11 5
11 5
11 5
11 5
11 5
11 5
Week 6
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
405 3 5 5
325 single @8
267.5 3 5 5
525 single @8
432.5 3 5 5
200 single @8
165 3 5 5
420 single @8
305 5 9 5
460 single @8
332.5 5 9 5
310 single @8
225 5 9 5
280 single @8
202.5 5 9 5
500 single @8
362.5 5 9 5
245 single @8
177.5 5 9 5
Week 7
Notes Weight Reps per normal setRep out target Set goal
490 single @8
295 7 14 5
325 single @8
195 7 14 5
525 single @8
315 7 14 5
200 single @8
120 7 14 5
420 single @8
210 8 18 5
460 single @8
230 8 18 5
310 single @8
155 8 18 5
280 single @8
140 8 18 5
500 single @8
250 8 18 5
245 single @8
122.5 8 18 5
Week 8
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Rep out target Set goal Reps on last set Video Notes
8 5
8 5
8 5
8 5
12 5
12 5
12 5
12 5
12 5
12 5
Week 9
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
Week 10
Notes Weight Reps per normal setRep out target Set goal
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
Week 11
Reps on last set Video Notes Weight Reps per normal set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Rep out target Set goal Reps on last set Video Notes
7 5
7 5
7 5
7 5
11 5
11 5
11 5
11 5
11 5
11 5
Week 12
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
405 3 5 5
325 single @8
267.5 3 5 5
525 single @8
432.5 3 5 5
200 single @8
165 3 5 5
420 single @8
305 5 9 5
460 single @8
332.5 5 9 5
310 single @8
225 5 9 5
280 single @8
202.5 5 9 5
500 single @8
362.5 5 9 5
245 single @8
177.5 5 9 5
Week 13
Notes Weight Reps per normal setRep out target Set goal
490 single @8
430 2 3 5
325 single @8
285 2 3 5
525 single @8
460 2 3 5
200 single @8
175 2 3 5
420 single @8
325 4 7 5
460 single @8
357.5 4 7 5
310 single @8
240 4 7 5
280 single @8
217.5 4 7 5
500 single @8
387.5 4 7 5
245 single @8
190 4 7 5
Week 14
Reps on last set Video Notes Weight Reps per normal set
490 single @8
295 7
325 single @8
195 7
525 single @8
315 7
200 single @8
120 7
420 single @8
210 8
460 single @8
230 8
310 single @8
155 8
280 single @8
140 8
500 single @8
250 8
245 single @8
122.5 8
Rep out target Set goal Reps on last set Video Notes
14 5
14 5
14 5
14 5
18 5
18 5
18 5
18 5
18 5
18 5
Week 15
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
Week 16
Notes Weight Reps per normal setRep out target Set goal
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
Week 17
Reps on last set Video Notes Weight Reps per normal set
490 single @8
440 1
325 single @8
292.5 1
525 single @8
472.5 1
200 single @8
180 1
420 single @8
335 3
460 single @8
367.5 3
310 single @8
247.5 3
280 single @8
225 3
500 single @8
400 3
245 single @8
195 3
Rep out target Set goal Reps on last set Video Notes
2 5
2 5
2 5
2 5
6 5
6 5
6 5
6 5
6 5
6 5
Week 18
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
Week 19
Notes Weight Reps per normal setRep out target Set goal
490 single @8
440 1 2 5
325 single @8
292.5 1 2 5
525 single @8
472.5 1 2 5
200 single @8
180 1 2 5
420 single @8
335 3 6 5
460 single @8
367.5 3 6 5
310 single @8
247.5 3 6 5
280 single @8
225 3 6 5
500 single @8
400 3 6 5
245 single @8
195 3 6 5
Week 20
Reps on last set Video Notes Weight Reps per normal set
490 single @8
465 1
325 single @8
310 1
525 single @8
500 1
200 single @8
190 1
420 single @8
357.5 2
460 single @8
390 2
310 single @8
262.5 2
280 single @8
237.5 2
500 single @8
425 2
245 single @8
207.5 2
Rep out target Set goal Reps on last set Video Notes
1 5
1 5
1 5
1 5
4 5
4 5
4 5
4 5
4 5
4 5
Week 21
Weight Reps per normal setRep out target Set goal Reps on last set Video
490 single @8
295 7 14 5
325 single @8
195 7 14 5
525 single @8
315 7 14 5
200 single @8
120 7 14 5
420 single @8
210 8 18 5
460 single @8
230 8 18 5
310 single @8
155 8 18 5
280 single @8
140 8 18 5
500 single @8
250 8 18 5
245 single @8
122.5 8 18 5
Notes
#REF! 0 0
#REF! 0 0
#REF! 0 0
#REF! 0 0
#REF! 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Deadlift 367.5 5 10 5
Front Squat 252.5 7 14 5
Accessories
Day 2
Bench Press 227.5 5 10 5
OHP 140 5 10 5
Close Grip Bench 185 7 14 5
Accessories
Day 3
Push Press 147.5 7 14 5
Paused Squat 275 7 14 5
Incline Press 167.5 7 14 5
Sumo Deadlift 300 7 14 5
Accessories
Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
367.5 4 8 5 392.5
395 4 8 5 420
272.5 6 12 5 295
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
245 4 8 5 260
150 4 8 5 160
202.5 6 12 5 217.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
160 6 12 5 172.5
300 6 12 5 322.5
182.5 6 12 5 195
325 6 12 5 350
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 355
3 6 5 380
5 10 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 235
3 6 5 145
5 10 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 152.5
5 10 5 287.5
5 10 5 175
5 10 5 312.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 4 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 9 5 380
5 9 5 407.5
7 13 5 282.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 252.5
5 9 5 155
7 13 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 13 5 165
7 13 5 310
7 13 5 190
7 13 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 5 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
4 7 5 432.5
6 11 5 305
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 177.5
6 11 5 332.5
6 11 5 202.5
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 6 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 295
3 5 5 315
5 9 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 195
3 5 5 120
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 122.5
5 9 5 230
5 9 5 140
5 9 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 7 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 367.5
5 n/a 5 395
5 n/a 5 272.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 245
5 n/a 5 150
5 n/a 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 160
5 n/a 5 300
5 n/a 5 182.5
5 n/a 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 8 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 8 5 392.5
4 8 5 420
6 12 5 295
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 260
4 8 5 160
6 12 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 12 5 172.5
6 12 5 322.5
6 12 5 195
6 12 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 9 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
3 6 5 447.5
5 10 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 185
5 10 5 345
5 10 5 210
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 10 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 380
2 4 5 407.5
4 8 5 282.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 252.5
2 4 5 155
4 8 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 165
4 8 5 310
4 8 5 190
4 8 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 11 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
4 7 5 432.5
6 11 5 305
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 177.5
6 11 5 332.5
6 11 5 202.5
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 430
3 5 5 460
5 9 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 285
3 5 5 175
5 9 5 240
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 190
5 9 5 357.5
5 9 5 217.5
5 9 5 387.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 13 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 3 5 295
2 3 5 315
4 7 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 195
2 3 5 120
4 7 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 122.5
4 7 5 230
4 7 5 140
4 7 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 14 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 392.5
5 n/a 5 420
5 n/a 5 295
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 260
5 n/a 5 160
5 n/a 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 172.5
5 n/a 5 322.5
5 n/a 5 195
5 n/a 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 15 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
3 6 5 447.5
5 10 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 185
5 10 5 345
5 10 5 210
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 16 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
2 4 5 472.5
4 8 5 335
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 195
4 8 5 367.5
4 8 5 225
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 17 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
1 2 5 417.5
1 2 5 447.5
3 6 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 277.5
1 2 5 170
3 6 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 185
3 6 5 345
3 6 5 210
3 6 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 18 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
2 4 5 472.5
4 8 5 335
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 195
4 8 5 367.5
4 8 5 225
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 19 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text
1 2 5 465
1 2 5 500
3 6 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 310
1 2 5 190
3 6 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
3 6 5 207.5
3 6 5 390
3 6 5 237.5
3 6 5 425
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 20 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
1 1 5 315
2 4 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 195
1 1 5 120
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
2 4 5 122.5
2 4 5 230
2 4 5 140
2 4 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Sumo Deadlift 300 7 14 5
Paused Squat 275 7 14 5
Accessories
Day 2
Bench Press 227.5 5 10 5
Push Press 147.5 7 14 5
Incline Press 167.5 7 14 5
Accessories
Day 3
Deadlift 367.5 5 10 5
Front Squat 252.5 7 14 5
Accessories
Day 4
OHP 140 5 10 5
Close Grip Bench 185 7 14 5
Accessories
Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
367.5 4 8 5 392.5
325 6 12 5 350
300 6 12 5 322.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
245 4 8 5 260
160 6 12 5 172.5
182.5 6 12 5 195
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
395 4 8 5 420
272.5 6 12 5 295
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
150 4 8 5 160
202.5 6 12 5 217.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 355
5 10 5 312.5
5 10 5 287.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 235
5 10 5 152.5
5 10 5 175
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 380
5 10 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 145
5 10 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 4 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 9 5 380
7 13 5 337.5
7 13 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 252.5
7 13 5 165
7 13 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 407.5
7 13 5 282.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 155
7 13 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 5 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 362.5
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
6 11 5 305
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 6 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 295
5 9 5 250
5 9 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 195
5 9 5 122.5
5 9 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 315
5 9 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 120
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 7 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 367.5
5 n/a 5 325
5 n/a 5 300
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 245
5 n/a 5 160
5 n/a 5 182.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 395
5 n/a 5 272.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 150
5 n/a 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 8 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 8 5 392.5
6 12 5 350
6 12 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 260
6 12 5 172.5
6 12 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 420
6 12 5 295
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 160
6 12 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 9 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 375
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
5 10 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 10 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 380
4 8 5 337.5
4 8 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 252.5
4 8 5 165
4 8 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 407.5
4 8 5 282.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 155
4 8 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 11 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 362.5
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
6 11 5 305
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 430
5 9 5 387.5
5 9 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 285
5 9 5 190
5 9 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 460
5 9 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 175
5 9 5 240
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 13 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 3 5 295
4 7 5 250
4 7 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 195
4 7 5 122.5
4 7 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 315
4 7 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 120
4 7 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 14 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 392.5
5 n/a 5 350
5 n/a 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 260
5 n/a 5 172.5
5 n/a 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 420
5 n/a 5 295
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 160
5 n/a 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 15 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 375
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
5 10 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 16 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 400
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
4 8 5 335
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 17 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
1 2 5 417.5
3 6 5 375
3 6 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 277.5
3 6 5 185
3 6 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 447.5
3 6 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 170
3 6 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 18 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 400
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
4 8 5 335
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 19 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text
1 2 5 465
3 6 5 425
3 6 5 390
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 310
3 6 5 207.5
3 6 5 237.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 500
3 6 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 190
3 6 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 20 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 250
2 4 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 195
2 4 5 122.5
2 4 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 315
2 4 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 120
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Paused Squat 275 7 14 5
Accessories
Day 2
Bench Press 227.5 5 10 5
Push Press 147.5 7 14 5
Incline Press 167.5 7 14 5
Accessories
Day 3
Deadlift 367.5 5 10 5
Accessories
Day 4
OHP 140 5 10 5
Close Grip Bench 185 7 14 5
Accessories
Day 5
Front Squat 252.5 7 14 5
Sumo Deadlift 300 7 14 5
Accessories
Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
367.5 4 8 5 392.5
300 6 12 5 322.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
245 4 8 5 260
160 6 12 5 172.5
182.5 6 12 5 195
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
395 4 8 5 420
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
150 4 8 5 160
202.5 6 12 5 217.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
272.5 6 12 5 295
325 6 12 5 350
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 355
5 10 5 287.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 235
5 10 5 152.5
5 10 5 175
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 380
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 145
5 10 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 262.5
5 10 5 312.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 4 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 9 5 380
7 13 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 252.5
7 13 5 165
7 13 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 407.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 155
7 13 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 13 5 282.5
7 13 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 5 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 6 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 295
5 9 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 195
5 9 5 122.5
5 9 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 120
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 210
5 9 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 7 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 367.5
5 n/a 5 300
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 245
5 n/a 5 160
5 n/a 5 182.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 395
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 150
5 n/a 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 272.5
5 n/a 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 8 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 8 5 392.5
6 12 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 260
6 12 5 172.5
6 12 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 420
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 160
6 12 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 12 5 295
6 12 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 9 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 10 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 380
4 8 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 252.5
4 8 5 165
4 8 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 407.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 155
4 8 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 282.5
4 8 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 11 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 430
5 9 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 285
5 9 5 190
5 9 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 460
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 175
5 9 5 240
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 325
5 9 5 387.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 13 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 3 5 295
4 7 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 195
4 7 5 122.5
4 7 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 120
4 7 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 210
4 7 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 14 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 392.5
5 n/a 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 260
5 n/a 5 172.5
5 n/a 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 420
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 160
5 n/a 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 295
5 n/a 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 15 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 16 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 17 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
1 2 5 417.5
3 6 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 277.5
3 6 5 185
3 6 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 170
3 6 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 315
3 6 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 18 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 19 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text
1 2 5 465
3 6 5 390
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 310
3 6 5 207.5
3 6 5 237.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 500
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 190
3 6 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
3 6 5 357.5
3 6 5 425
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 20 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 195
2 4 5 122.5
2 4 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 120
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
2 4 5 210
2 4 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Sumo Deadlift 300 7 14 5
Accessories
Day 2
Bench Press 227.5 5 10 5
Push Press 147.5 7 14 5
Accessories
Day 3
Deadlift 367.5 5 10 5
Paused Squat 275 7 14 5
Accessories
Day 4
OHP 140 5 10 5
Close Grip Bench 185 7 14 5
Accessories
Day 5
Front Squat 252.5 7 14 5
Incline Press 167.5 7 14 5
Accessories
Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
367.5 4 8 5 392.5
325 6 12 5 350
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
245 4 8 5 260
160 6 12 5 172.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
395 4 8 5 420
300 6 12 5 322.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
150 4 8 5 160
202.5 6 12 5 217.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
272.5 6 12 5 295
182.5 6 12 5 195
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 355
5 10 5 312.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 235
5 10 5 152.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 380
5 10 5 287.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 145
5 10 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 262.5
5 10 5 175
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 4 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 9 5 380
7 13 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 252.5
7 13 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 407.5
7 13 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 155
7 13 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 13 5 282.5
7 13 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 5 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 6 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 295
5 9 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 195
5 9 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 315
5 9 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 120
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 210
5 9 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 7 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 367.5
5 n/a 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 245
5 n/a 5 160
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 395
5 n/a 5 300
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 150
5 n/a 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 272.5
5 n/a 5 182.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 8 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 8 5 392.5
6 12 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 260
6 12 5 172.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 420
6 12 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 160
6 12 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 12 5 295
6 12 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 9 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 10 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 380
4 8 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 252.5
4 8 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 407.5
4 8 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 155
4 8 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 282.5
4 8 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 11 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 177.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 430
5 9 5 387.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 285
5 9 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 460
5 9 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 175
5 9 5 240
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 325
5 9 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 13 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 3 5 295
4 7 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 195
4 7 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 315
4 7 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 120
4 7 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 210
4 7 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 14 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 392.5
5 n/a 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 260
5 n/a 5 172.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 420
5 n/a 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 160
5 n/a 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 295
5 n/a 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 15 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 16 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 17 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
1 2 5 417.5
3 6 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 277.5
3 6 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 447.5
3 6 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 170
3 6 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 315
3 6 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 18 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 19 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text
1 2 5 465
3 6 5 425
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 310
3 6 5 207.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 500
3 6 5 390
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 190
3 6 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
3 6 5 357.5
3 6 5 237.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 20 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 195
2 4 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 315
2 4 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 120
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
2 4 5 210
2 4 5 140
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Paused Squat 275 7 14 5
Accessories
Day 2
Bench Press 227.5 5 10 5
Close Grip Bench 185 7 14 5
Accessories
Day 3
Deadlift 367.5 5 10 5
Accessories
Day 4
OHP 140 5 10 5
Accessories
Day 5
Front Squat 252.5 7 14 5
Sumo Deadlift 300 7 14 5
Accessories
Day 6
Incline Press 167.5 7 14 5
Push Press 147.5 7 14 5
Accessories
Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
367.5 4 8 5 392.5
300 6 12 5 322.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
245 4 8 5 260
202.5 6 12 5 217.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
395 4 8 5 420
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
150 4 8 5 160
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
272.5 6 12 5 295
325 6 12 5 350
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
182.5 6 12 5 195
160 6 12 5 172.5
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 355
5 10 5 287.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 235
5 10 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 380
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 145
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 262.5
5 10 5 312.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 175
5 10 5 152.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 4 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 9 5 380
7 13 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 252.5
7 13 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 407.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 13 5 282.5
7 13 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 13 5 190
7 13 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 5 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 202.5
6 11 5 177.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 6 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 295
5 9 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 195
5 9 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 120
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 210
5 9 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 140
5 9 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 7 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 367.5
5 n/a 5 300
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 245
5 n/a 5 202.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 395
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 150
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 272.5
5 n/a 5 325
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 182.5
5 n/a 5 160
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 8 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 8 5 392.5
6 12 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 260
6 12 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 420
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 160
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 12 5 295
6 12 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 12 5 195
6 12 5 172.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 9 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 210
5 10 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 10 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 380
4 8 5 310
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 252.5
4 8 5 210
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 407.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 282.5
4 8 5 337.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 190
4 8 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 11 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
4 7 5 405
6 11 5 332.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 267.5
6 11 5 225
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 432.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 165
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 305
6 11 5 362.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
6 11 5 202.5
6 11 5 177.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 12 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 5 5 430
5 9 5 357.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 285
5 9 5 240
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 460
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 5 5 175
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 325
5 9 5 387.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 9 5 217.5
5 9 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 13 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 3 5 295
4 7 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 195
4 7 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 3 5 120
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 210
4 7 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 7 5 140
4 7 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 14 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
5 n/a 5 392.5
5 n/a 5 322.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 260
5 n/a 5 217.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 420
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 160
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 295
5 n/a 5 350
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 n/a 5 195
5 n/a 5 172.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 15 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
3 6 5 417.5
5 10 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 277.5
5 10 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 170
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 315
5 10 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 10 5 210
5 10 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 16 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 225
4 8 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 17 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
1 2 5 417.5
3 6 5 345
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 277.5
3 6 5 232.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 447.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 2 5 170
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 315
3 6 5 375
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
3 6 5 210
3 6 5 185
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 18 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
2 4 5 440
4 8 5 367.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 292.5
4 8 5 247.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 472.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2 4 5 180
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 335
4 8 5 400
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
4 8 5 225
4 8 5 195
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 19 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text
1 2 5 465
3 6 5 390
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 310
3 6 5 262.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 500
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
1 2 5 190
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
3 6 5 357.5
3 6 5 425
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text
3 6 5 237.5
3 6 5 207.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 20 W
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 230
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 195
2 4 5 155
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 315
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
1 1 5 120
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
2 4 5 210
2 4 5 250
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
See highlighted text in instructions document
2 4 5 140
2 4 5 122.5
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 n/a 5
5 n/a 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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