LOWER HEAVY 1 Week 1

100,110,115,115,115kgs
Hip Thrust 4x10,8,6,10 10,8,7,6,5
60kgs
BB RDL 4x6-8 8,8,8,8
26kgs
Bulgarian Split Squat 4x6-8 6,6,6,6
32.5kgs
Seated Leg Curl 3x8 8,8,8
20kgs
Back Extension 3x10 10,10,10
12kgs
Cable Kick Back 2x10 10,10,

LOWER HEAVY 2 Week 1

100,105,110,107.5kgs
Hip Thrust 4x8-10 10,8,6,10
50,55,57.5,60kgs
Trap Bar Deadlift 4x6-8 8,8,8,8
10,12.5,15kgs
Box Step Ups 4x6-8 10,8,8,8
35kgs
Seated Leg Curl 3x8 8,8,8
25kgs
Back Extension 3x10 10,10,10
12kgs
Cable Kick Back 2x10 10,10,

UPPER 1 Week 1

Pull Up 4 x max 4,3,3,2

20,22.5,25,25kgs
BB Shoulder Press 4x6-8 8,8,5,5
35kgs
Narrow Machine Row 4x6-8 8,6,6,6
7kgs
DB Lateral Raise 4x8-10 10,10,10,10
40kgs
Wide Lat Pull Down 4x8-10 10,10,10,10
7kgs
Cable Front Raise 4x8-10 10,10,10,10
8kgs
 SA Lateral Raise 4x8 10,10,10

UPPER 2 Week 1

Pull Up 4 x max 4,4,3,3

12kgs
DB Shoulder Press 4x6-8 8,8,8,8
30kgs
Wide Cable Row 4x6-8 8,8,8,8
7kgs
DB Lateral Raise 4x8-10 10,10,10,10
40kgs
Narrow Lat Pull Down 4x8-10 8,8,8,8
1.25kgs
Y Raise 4x8-10 10,10,10,10
15kgs
Iliac Pull Down 3x10 8,8,8
2.5kgs
Cable Lateral Raise 3x10 10,10,10

LOWER MODERATE Week 1

60kgs
B-Stance Hip Thrust Smith 4x8-10 10,10,10,10
160,170,180,200kgs
Leg Press 4x10,8,6,6 10,8,6,6
20kgs 26kgs
RDL 4x8-10 10,10,8,6
10kgs
Standing Leg Curl 3x10 10,10,10
20kgs
Back Extension 3x10 10,10,10
10kgs
Cable Kick Back 3x10 10,10,10
 Week 2 Week 3 Week 4
105,110,115,107.5kgs 107.5,112.5,117.5,110kgs 100,110,115,125kgs
10,8,6,10 10,8,6,10 10,8,6,6
62.5kgs 65kgs 60,62.5,65,67.5kgs
8,8,8,8 8,8,8,8 8,8,8,8
26kgs Single Leg Press: 50,70,90,90 28kgs
8,8,8,8 8,8,8,8 6,6,6,6
32.5kgs 35kgs 35kgs
8,8,8 8,8,8 8,8,8
20kgs 28kgs 28kgs
10,10,10 10,10,10 10,10,10
12kgs 12kgs 12kgs
10,10, 10,10, 10,10,

Week 2 Week 3 Week 4

110,115,120,112.5kgs 110 Smith 100,110,120,130kgs
10,8,6,10 10,10,8,8 10,10,6,6
60kgs 60,70,80,80kgs 60,70,80,80kgs
8,8,8,8 8,8,6,6 8,8,8,6
15kgs 17.5kgs Single Leg Press: 70,80,80,80kgs
8,8,8,8 6,6,6,6 6,6,6,6
35kgs 35kgs 35kgs
8,8,8 8,8,8 8,8,8
25kgs 35kgs 25kgs
10,10,10 10,10,10 12,12,12
12kgs 12kgs 12kgs
10,10, 10,10, 10,10,

Week 2 Week 3 Week 4

5,4,3,3 6,4,3,3 4,4,3,3

20,22.5,25,25kgs 22.5,22.5,25,25kgs 22.5,25,25,25kgs
8,8,6,6 8,8,8,6 8,6,6,6
35kgs 37.5kgs 37.5kgs
8,8,8,8 6,6,6,6 8,8,6,6
8kgs 8kgs 8kgs
10,10,10,10 10,10,10,10 10,10,10,10
45kgs 45,45,40,40 40kgs
8,8,7,6 8,7,8,8 10,10,10,10
1.25kgs 1.25,2.5kgs 2.5kgs
10,10,10,10 10,10,10,8 10,10,10,10
10kgs 10kgs 12kgs
 8,8,8,8 8,8,8 8,6,6

Week 2 Week 3 Week 4

5,4,3,3 5,4,3,3 4,4,3,3

14kgs 14kgs 14kgs
6,6,6,6 7,6,6,6 7,7,6,6
15kgs 17.5kgs 20kgs
8,8,8,8 8,8,8,8 8,6,6,6
8kgs 8kgs 8kgs
10,10,10,10 10,10,10,10 10,10,10,10
45kgs 40kgs 40kgs
6,6,6,6 8,8,6,6 8,8,6,6
2.5kgs 2.5kgs 1.25kgs
10,10,10,10 10,10,10,10 10,10,10,10
15kgs 15kgs 17.5kgs
10,10,10 8,8,8 8,8,8
2.5kgs 2.5kgs 2.5kgs
10,10,10 10,10,10 10,10,10

Week 2 Week 3 Week 4

70kgs 75kgs 90kgs Smith
10,10,10,10 10,8,8,8 10,10,10,10
170,190,200,210kgs 140,170,190,210kgs 140,160,200,210kgs
10,8,6,6 10,8,6,6 10,8,6,6
55kgs 55kgs 57.5kgs
10,10,10,10 10,10,10,10 8,8,8,8
11.25kgs 12.5kgs 12.5kgs
10,10,10 6,6,6 8,8,8
28kgs 20kgs 25kgs
10,10,10 12,12,12 10,10,10
10kgs 10kgs 10kgs
10,10,10 10,10,10 10,10,10
 Week 5 Week 6 Week 7 Week 8
110,120kgs 100,110,120,130kgs 100kgs 100,110,120,130kgs
8,8,8,8 10,8,6,5 10,10,10,10 10,10,8,5
60kgs 50,55,60,65kgs 60kgs 60,65,70,75kgs
8,8,8,8 8,8,8,8 8,8,8,8 8,8,8,
20kgs Smith 25kgs Smith 25kgs 27.5kgs
8,8,8,8 6,6,6,6 8,8,8,8
35kgs 35kgs 35kgs 37.5kgs
8,8,8,8 10,10,10 10,10,10 10,10,10
28kgs 28kgs 30kgs 35kgs
10,10,10 12,12,12 12,12,12 12,12,12
10kgs 12kgs 12kgs 12kgs
10,10,10 10,10, 10,10, 10,10,

Week 5 Week 6 Week 7 Week 8

100,100,110,120kgs 110,110,120,120kgs 110kgs
8,8,8,8 8,8,7,6 10,10,10,10
60kgs 60,70,70,70kgs 50,60,70,70kgs
8,8,8,8 8,8,8,8 8,8,6,6
15kgs 17.5kgs 17.5kgs 20kgs
6,6,6,6 6,6,6,6 8,8,8,8 8,8,8,8
35kgs 35kgs 35kgs
10,10,10 10,10,10 10,10,10
30kgs 30kgs 35kgs
12,12,12 15,12,12 10,10,10
12kgs 12kgs 12kgs
10,10, 10,10, 10,10,

Week 5 Week 6 Week 7 Week 8

58,7kgs 58.8kgs 35,40kgs Lat pull down
4,3,3,2 4,3,3,2 4,4,3,3 6,6,6,6
25kgs 25kgs 25kgs 20,22.5,25kgs
8,6,5,5 8,7,7,5.5 8,8,8,8 8,8,5,5
37.5kgs 40kgs 40kgs 35kgs
6,6,6,6 6,6,6,6 6,6,6,6 8,8,8,8
8kgs 8kgs 8kgs 8kgs
10,10,10,10 10,10,10,10 10,10,10,10 10,10,10,10
40kgs 40kgs 40kgs 40,45,50kgs
8,8,8,8 8,8,8,8 10,10,10,10 8,8,5,4
2.5kgs 3.75kgs 3.75kgs 3.75kgs
10,10,10,10 8,8,8,8 10,10,10,10 10,10,10,10
10kgs 10kgs 10kgs 10kgs
 8,6,6 8,8,8 10,8,8 10,10,10

Week 5 Week 6 Week 7 Week 8

58,7kgs 57.5kgs Pull down 45kgs
4,4,3,3 5,4,4,3 8,8,8,8
14kgs 14kgs 14kgs
8,8,7,5 8,7,6,5 8,7,7,7
20kgs 20kgs 22.5kgs
8,8,8,8 8,8,8,8 6,6,6,6
8kgs 8kgs 8kgs
10,10,10,10 10,10,10,10 10,10,10,10
40kgs 40kgs Str Pull Down 15kgs
8,8,8,8 8,8,8,8 8,8,8,8
2.5kgs 2.5kgs 3.75kgs
10,10,10,10 10,10,10,10 8,8,8,8
20kgs 17.5kgs 20kgs
6,6,6 8,8,8 6,6,6
3.75kgs 3.75kgs 3.75kgs
10,10,10 10,10,10 10,10,10

Week 5 Week 6 Week 7 Week 8

90kgs
8,8,8,8
Squat 30,35,40,45kgs
8,8,8,8
50kgs
8,8,8,8
10kgs
8,8,8
20kgs
10,10,10
10kgs
10,10,10
Week 9 Week 10 Week 11 Week 12 Week 12

Week 9 Week 10 Week 11 Week 12 Week 12

Week 9 Week 10 Week 11 Week 12 Week 12

Week 9 Week 10 Week 11 Week 12 Week 12

Week 9 Week 10 Week 11 Week 12 Week 12