1RMs: (kg)

Squat: 95
Bench: 92.5
Deadlift: 145
OHP: 55 Week 1 Sets & Reps Weight Week 2 Sets & Reps Weight
Total: 332.5
Legs 1 Legs 1
Squat (top set) 5 75 Squat (top set) 1 85
Squat 3x8 67.5 Squat 3x3 75
RDL 3x6-8 RDL 3x6-8
Leg Extension 3x10-15 Leg Extension 3x10-15
Leg Curl 3x8-12 Leg Curl 3x8-12
Calf Raise 4x15-20 Calf Raise 4x15-20

Push 1 Push 1
Bench (top set) 3 77.5 Bench (top set) 5 75
Bench 3x5 70 Bench 3x8 65
OHP 3x5 42.5 OHP 3x3 45
Weighted Dip 3x6-10 Weighted Dip 3x6-10
Triceps Pushdown 3x12-15 Triceps Pushdown 3x12-15
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20

Pull 1 Pull 1
Deadlift (top set) 1 130 Deadlift (top set) 3 122.5
Deadlift 3x3 115 Deadlift 3x5 110
Barbell Row 3x8-12 Pendlay Row 3x6-10
Chin Ups 3x8-12 Weighted Chin Ups 3x6-8
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20

Legs 2 Legs 2
Squat (top set) 3 80 Squat (top set) 5 75
Squat 3x5 72.5 Squat 3x8 67.5
RDL 3x8-12 RDL 3x8-12
Leg Extension 3x10-15 Leg Extension 3x10-15
Leg Curl 3x8-15 Leg Curl 3x8-15
Calf Raise 4x15-20 Calf Raise 4x15-20

Push 2 Push 2
Bench (top set) 1 82.5 Bench (top set) 3 77.5
Bench 3x3 75 Bench 3x5 70
OHP 3x8 37.5 OHP 3x5 42.5
Weighted Dip 3x6-10 Weighted Dip 3x6-10
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20
Triceps Pushdown 3x12-15 Triceps Pushdown 3x12-15

Pull 2 Pull 2
Deadlift (top set) 5 115 Deadlift (top set) 1 130
Deadlift 3x8 102.5 Deadlift 3x3 115
Pendlay Row 3x6-10 Barbell Row 3x8-12
Weighted Chin Ups 3x6-8 Chin Ups 3x8-12
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20
Week 3 Sets & Reps Weight

Legs 1
Squat (top set) 3 80
Squat 3x5 72.5
RDL 3x6-8
Leg Extension 3x10-15
Leg Curl 3x8-12
Calf Raise 4x15-20

Push 1
Bench (top set) 1 82.5
Bench 3x3 75
OHP 3x8 37.5
Weighted Dip 3x6-10
Triceps Pushdown 3x12-15
DB Lateral Raise 3x15-20

Pull 1
Deadlift (top set) 5 115
Deadlift 3x8 102.5
Pendlay Row 3x6-10
Weighted Chin Ups 3x6-8
Reverse Pec Deck 3x10-15
DB Bicep Curls 3x12-20

Legs 2
Squat (top set) 1 85
Squat 3x3 75
RDL 3x8-12
Leg Extension 3x10-15
Leg Curl 3x8-15
Calf Raise 4x15-20

Push 2
Bench (top set) 5 75
Bench 3x8 65
OHP 3x3 45
Weighted Dip 3x6-10
DB Lateral Raise 3x15-20
Triceps Pushdown 3x12-15

Pull 2
Deadlift (top set) 3 122.5
Deadlift 3x5 110
Barbell Row 3x8-12
Chin Ups 3x8-12
Reverse Pec Deck 3x10-15
DB Bicep Curls 3x12-20