Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other sprea

2.5

Main Lifts Maxes Single @8 percentage

Squat 490 90%
Bench Press 325 90% Squat
Primary stance Deadlift 525 90% Bench Press
OHP 200 90% Deadlift
OHP
Variations: Note - if you Maxes Leg Press
Squat auxiliary 1 Leg Press 420 90% Hack Squat
Squat auxiliary 2 Hack Squat 460 90% Incline Press
Bench auxiliary 1 Incline Press 310 90% DB Bench
Bench auxiliary 2 DB Bench 280 90% Romanian Deadlift
Deadlift auxiliary Romanian Deadlift 500 90% DB OHP
OHP auxiliary DB OHP 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% 60.0%

Squat 20 18 17 15 14
Bench Press 20 18 17 15 14
Deadlift 20 18 17 15 14
OHP 20 18 17 15 14
Leg Press 20 18 17 15 14
Hack Squat 20 18 17 15 14
Incline Press 20 18 17 15 14
DB Bench 20 18 17 15 14
Romanian Deadlift 20 18 17 15 14
DB OHP 20 18 17 15 14

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 25 23 21 19 18
Bench Press 25 23 21 19 18
Deadlift 25 23 21 19 18
OHP 25 23 21 19 18
Leg Press 25 23 21 19 18
Hack Squat 25 23 21 19 18
 Incline Press 25 23 21 19 18
DB Bench 25 23 21 19 18
Romanian Deadlift 25 23 21 19 18
DB OHP 25 23 21 19 18

Week 1 2 3 4 5
Squat 70.0% 72.5% 75.0% 72.5% 75.0%
Bench Press 70.0% 72.5% 75.0% 72.5% 75.0%
Deadlift 70.0% 72.5% 75.0% 72.5% 75.0%
OHP 70.0% 72.5% 75.0% 72.5% 75.0%
Leg Press 65.0% 67.5% 70.0% 67.5% 70.0%
Hack Squat 65.0% 67.5% 70.0% 67.5% 70.0%
Incline Press 65.0% 67.5% 70.0% 67.5% 70.0%
DB Bench 65.0% 67.5% 70.0% 67.5% 70.0%
Romanian Deadlift 65.0% 67.5% 70.0% 67.5% 70.0%
DB OHP 65.0% 67.5% 70.0% 67.5% 70.0%
eadsheet (for other spreadsheet programs). Do not request editing access

When above or below rep target

Sets Below rep target by 2+ reps Below rep target by 1 rep Hit rep target Beat by 1 rep
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%
4 -5.00% -2.00% 0.00% 0.50%

Normal set rep target

62.5% 65.0% 67.5% 70.0% 72.5%
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9

Last set rep target

62.5% 65.0% 67.5% 70.0% 72.5%
16 15 13 12 11
16 15 13 12 11
16 15 13 12 11
16 15 13 12 11
16 15 13 12 11
16 15 13 12 11
 16 15 13 12 11
16 15 13 12 11
16 15 13 12 11
16 15 13 12 11

Intensity
6 7 8 9 10
77.5% 60.0% 72.5% 75.0% 77.5%
77.5% 60.0% 72.5% 75.0% 77.5%
77.5% 60.0% 72.5% 75.0% 77.5%
77.5% 60.0% 72.5% 75.0% 77.5%
72.5% 55.0% 67.5% 70.0% 72.5%
72.5% 55.0% 67.5% 70.0% 72.5%
72.5% 55.0% 67.5% 70.0% 72.5%
72.5% 55.0% 67.5% 70.0% 72.5%
72.5% 55.0% 67.5% 70.0% 72.5%
72.5% 55.0% 67.5% 70.0% 72.5%
below rep target
Beat by 2 reps Beat by 3 reps Beat by 4 reps Beat by 5+ reps
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%

ep target
75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5%
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2

p target
75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5%
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
 10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2
10 9 8 6 5 4 3 2

ty
11 12 13 14 15 16 17 18
75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5%
75.0% 77.5% 80.0% 60.0% 75.0% 77.5% 80.0% 77.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
70.0% 72.5% 75.0% 55.0% 70.0% 72.5% 75.0% 72.5%
95.0% 97.5% 100.0%
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1

95.0% 97.5% 100.0%

2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
2 1 1
 2 1 1
2 1 1
2 1 1
2 1 1

19 20 21
80.0% 82.5% 60.0%
80.0% 82.5% 60.0%
80.0% 82.5% 60.0%
80.0% 82.5% 60.0%
75.0% 77.5% 55.0%
75.0% 77.5% 55.0%
75.0% 77.5% 55.0%
75.0% 77.5% 55.0%
75.0% 77.5% 55.0%
75.0% 77.5% 55.0%
Week
Lift Intensity Reps per normal sRep out target Sets
Squat 70.0% 10 12 4
Bench Press 70.0% 10 12 4
Deadlift 70.0% 10 12 4
OHP 70.0% 10 12 4

Intensity Reps per normal sRep out target Sets

Leg Press 65.0% 12 15 4
Hack Squat 65.0% 12 15 4
Incline Press 65.0% 12 15 4
DB Bench 65.0% 12 15 4
Romanian Deadlift 65.0% 12 15 4
DB OHP 65.0% 12 15 4
 1
Below rep target by 2+ reps Below rep target bHit 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 bHit 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 sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
 2
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
 3
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
 4
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
 5
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
 6
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
 7
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
1.50% 2.00% 3.00% 67.5% 11 13
 8
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
 9
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
 10
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
 11
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
 12
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
 13
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
 14
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
1.50% 2.00% 3.00% 70.0% 10 12
 15
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
 16
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
 17
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
1.50% 2.00% 3.00% 72.5% 9 11
 18
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8
1.50% 2.00% 3.00% 80.0% 6 8

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
1.50% 2.00% 3.00% 75.0% 8 10
 19
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 82.5% 5 6
1.50% 2.00% 3.00% 82.5% 5 6
1.50% 2.00% 3.00% 82.5% 5 6
1.50% 2.00% 3.00% 82.5% 5 6

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
1.50% 2.00% 3.00% 77.5% 7 9
 20
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 sRep out target
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18
1.50% 2.00% 3.00% 60.0% 14 18

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
1.50% 2.00% 3.00% 55.0% 17 21
 21
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -5.00% -2.00% 0.00% 0.50% 1.00%
4 -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 set Rep out target Set goal
Squat TM 490 single @8
Squat 342.5 10 12 4
Bench Press TM 325 single @8
Bench Press 227.5 10 12 4
Deadlift TM 525 single @8
Deadlift 367.5 10 12 4
OHP TM 200 single @8
OHP 140 10 12 4
Leg Press TM 420 single @8
Leg Press 272.5 12 15 4
Hack Squat TM 460 single @8
Hack Squat 300 12 15 4
Incline Press TM 310 single @8
Incline Press 202.5 12 15 4
DB Bench TM 280 single @8
DB Bench 182.5 12 15 4
Romanian Deadlift TM 500 single @8
Romanian Deadlift 325 12 15 4
DB OHP TM 245 single @8
DB OHP 160 12 15 4
 Week 2
Reps on last set Video Notes Weight Reps per normal set
490 single @8
355 9
325 single @8
235 9
525 single @8
380 9
200 single @8
145 9
420 single @8
282.5 11
460 single @8
310 11
310 single @8
210 11
280 single @8
190 11
500 single @8
337.5 11
245 single @8
165 11
Rep out target Set goal Reps on last set Video Notes

11 4

11 4

11 4

11 4

13 4

13 4

13 4

13 4

13 4

13 4
Week 3
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
367.5 8 10 4
325 single @8
245 8 10 4
525 single @8
395 8 10 4
200 single @8
150 8 10 4
420 single @8
295 10 12 4
460 single @8
322.5 10 12 4
310 single @8
217.5 10 12 4
280 single @8
195 10 12 4
500 single @8
350 10 12 4
245 single @8
172.5 10 12 4
 Week 4
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
355 9 11 4
325 single @8
235 9 11 4
525 single @8
380 9 11 4
200 single @8
145 9 11 4
420 single @8
282.5 11 13 4
460 single @8
310 11 13 4
310 single @8
210 11 13 4
280 single @8
190 11 13 4
500 single @8
337.5 11 13 4
245 single @8
165 11 13 4
 Week 5
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 8
325 single @8
245 8
525 single @8
395 8
200 single @8
150 8
420 single @8
295 10
460 single @8
322.5 10
310 single @8
217.5 10
280 single @8
195 10
500 single @8
350 10
245 single @8
172.5 10
Rep out target Set goal Reps on last set Video Notes

10 4

10 4

10 4

10 4

12 4

12 4

12 4

12 4

12 4

12 4
Week 6
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
380 7 9 4
325 single @8
252.5 7 9 4
525 single @8
407.5 7 9 4
200 single @8
155 7 9 4
420 single @8
305 9 11 4
460 single @8
332.5 9 11 4
310 single @8
225 9 11 4
280 single @8
202.5 9 11 4
500 single @8
362.5 9 11 4
245 single @8
177.5 9 11 4
 Week 7
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
295 14 18 4
325 single @8
195 14 18 4
525 single @8
315 14 18 4
200 single @8
120 14 18 4
420 single @8
230 17 21 4
460 single @8
252.5 17 21 4
310 single @8
170 17 21 4
280 single @8
155 17 21 4
500 single @8
275 17 21 4
245 single @8
135 17 21 4
 Week 8
Reps on last set Video Notes Weight Reps per normal set
490 single @8
355 9
325 single @8
235 9
525 single @8
380 9
200 single @8
145 9
420 single @8
282.5 11
460 single @8
310 11
310 single @8
210 11
280 single @8
190 11
500 single @8
337.5 11
245 single @8
165 11
Rep out target Set goal Reps on last set Video Notes

11 4

11 4

11 4

11 4

13 4

13 4

13 4

13 4

13 4

13 4
Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
367.5 8 10 4
325 single @8
245 8 10 4
525 single @8
395 8 10 4
200 single @8
150 8 10 4
420 single @8
295 10 12 4
460 single @8
322.5 10 12 4
310 single @8
217.5 10 12 4
280 single @8
195 10 12 4
500 single @8
350 10 12 4
245 single @8
172.5 10 12 4
 Week 10
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
380 7 9 4
325 single @8
252.5 7 9 4
525 single @8
407.5 7 9 4
200 single @8
155 7 9 4
420 single @8
305 9 11 4
460 single @8
332.5 9 11 4
310 single @8
225 9 11 4
280 single @8
202.5 9 11 4
500 single @8
362.5 9 11 4
245 single @8
177.5 9 11 4
 Week 11
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 8
325 single @8
245 8
525 single @8
395 8
200 single @8
150 8
420 single @8
295 10
460 single @8
322.5 10
310 single @8
217.5 10
280 single @8
195 10
500 single @8
350 10
245 single @8
172.5 10
Rep out target Set goal Reps on last set Video Notes

10 4

10 4

10 4

10 4

12 4

12 4

12 4

12 4

12 4

12 4
Week 12
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
380 7 9 4
325 single @8
252.5 7 9 4
525 single @8
407.5 7 9 4
200 single @8
155 7 9 4
420 single @8
305 9 11 4
460 single @8
332.5 9 11 4
310 single @8
225 9 11 4
280 single @8
202.5 9 11 4
500 single @8
362.5 9 11 4
245 single @8
177.5 9 11 4
 Week 13
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
392.5 6 8 4
325 single @8
260 6 8 4
525 single @8
420 6 8 4
200 single @8
160 6 8 4
420 single @8
315 8 10 4
460 single @8
345 8 10 4
310 single @8
232.5 8 10 4
280 single @8
210 8 10 4
500 single @8
375 8 10 4
245 single @8
185 8 10 4
 Week 14
Reps on last set Video Notes Weight Reps per normal set
490 single @8
295 14
325 single @8
195 14
525 single @8
315 14
200 single @8
120 14
420 single @8
230 17
460 single @8
252.5 17
310 single @8
170 17
280 single @8
155 17
500 single @8
275 17
245 single @8
135 17
Rep out target Set goal Reps on last set Video Notes

18 4

18 4

18 4

18 4

21 4

21 4

21 4

21 4

21 4

21 4
Week 15
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
367.5 8 10 4
325 single @8
245 8 10 4
525 single @8
395 8 10 4
200 single @8
150 8 10 4
420 single @8
295 10 12 4
460 single @8
322.5 10 12 4
310 single @8
217.5 10 12 4
280 single @8
195 10 12 4
500 single @8
350 10 12 4
245 single @8
172.5 10 12 4
 Week 16
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
380 7 9 4
325 single @8
252.5 7 9 4
525 single @8
407.5 7 9 4
200 single @8
155 7 9 4
420 single @8
305 9 11 4
460 single @8
332.5 9 11 4
310 single @8
225 9 11 4
280 single @8
202.5 9 11 4
500 single @8
362.5 9 11 4
245 single @8
177.5 9 11 4
 Week 17
Reps on last set Video Notes Weight Reps per normal set
490 single @8
392.5 6
325 single @8
260 6
525 single @8
420 6
200 single @8
160 6
420 single @8
315 8
460 single @8
345 8
310 single @8
232.5 8
280 single @8
210 8
500 single @8
375 8
245 single @8
185 8
Rep out target Set goal Reps on last set Video Notes

8 4

8 4

8 4

8 4

10 4

10 4

10 4

10 4

10 4

10 4
Week 18
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
380 7 9 4
325 single @8
252.5 7 9 4
525 single @8
407.5 7 9 4
200 single @8
155 7 9 4
420 single @8
305 9 11 4
460 single @8
332.5 9 11 4
310 single @8
225 9 11 4
280 single @8
202.5 9 11 4
500 single @8
362.5 9 11 4
245 single @8
177.5 9 11 4
 Week 19
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
392.5 6 8 4
325 single @8
260 6 8 4
525 single @8
420 6 8 4
200 single @8
160 6 8 4
420 single @8
315 8 10 4
460 single @8
345 8 10 4
310 single @8
232.5 8 10 4
280 single @8
210 8 10 4
500 single @8
375 8 10 4
245 single @8
185 8 10 4
 Week 20
Reps on last set Video Notes Weight Reps per normal set
490 single @8
405 5
325 single @8
267.5 5
525 single @8
432.5 5
200 single @8
165 5
420 single @8
325 7
460 single @8
357.5 7
310 single @8
240 7
280 single @8
217.5 7
500 single @8
387.5 7
245 single @8
190 7
Rep out target Set goal Reps on last set Video Notes

6 4

6 4

6 4

6 4

9 4

9 4

9 4

9 4

9 4

9 4
Week 21
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
295 14 18 4
325 single @8
195 14 18 4
525 single @8
315 14 18 4
200 single @8
120 14 18 4
420 single @8
230 17 21 4
460 single @8
252.5 17 21 4
310 single @8
170 17 21 4
280 single @8
155 17 21 4
500 single @8
275 17 21 4
245 single @8
135 17 21 4
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 10 12 4
Bench Press 227.5 10 12 4
Romanian Deadlift 325 12 15 4
DB OHP 160 12 15 4

Accessories

Day 2
Deadlift 367.5 10 12 4
OHP 140 10 12 4
Leg Press 272.5 12 15 4
Incline Press 202.5 12 15 4

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

355 9 11 4 367.5
235 9 11 4 245
337.5 11 13 4 350
165 11 13 4 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 9 11 4 395
145 9 11 4 150
282.5 11 13 4 295
210 11 13 4 217.5
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 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

8 10 4 355 9
8 10 4 235 9
10 12 4 337.5 11
10 12 4 165 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 380 9
8 10 4 145 9
10 12 4 282.5 11
10 12 4 210 11
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 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

11 4 367.5 8 10
11 4 245 8 10
13 4 350 10 12
13 4 172.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 395 8 10
11 4 150 8 10
13 4 295 10 12
13 4 217.5 10 12
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 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

4 380 7 9 4
4 252.5 7 9 4
4 362.5 9 11 4
4 177.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 407.5 7 9 4
4 155 7 9 4
4 305 9 11 4
4 225 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 4
195 5 n/a 4
275 5 n/a 4
135 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4
120 5 n/a 4
230 5 n/a 4
170 5 n/a 4
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 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

355 9 11 4
235 9 11 4
337.5 11 13 4
165 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

380 9 11 4
145 9 11 4
282.5 11 13 4
210 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 8 10 4 380
245 8 10 4 252.5
350 10 12 4 362.5
172.5 10 12 4 177.5
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 8 10 4 407.5
150 8 10 4 155
295 10 12 4 305
217.5 10 12 4 225
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 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 367.5
7 9 4 245
9 11 4 350
9 11 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 395
7 9 4 150
9 11 4 295
9 11 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
8 10 4 252.5
10 12 4 362.5
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
8 10 4 155
10 12 4 305
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
7 9 4 260
9 11 4 375
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
7 9 4 160
9 11 4 315
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 295
6 8 4 195
8 10 4 275
8 10 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 315
6 8 4 120
8 10 4 230
8 10 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 4 367.5
5 n/a 4 245
5 n/a 4 350
5 n/a 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 395
5 n/a 4 150
5 n/a 4 295
5 n/a 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
8 10 4 252.5
10 12 4 362.5
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
8 10 4 155
10 12 4 305
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
7 9 4 260
9 11 4 375
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
7 9 4 160
9 11 4 315
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 380
6 8 4 252.5
8 10 4 362.5
8 10 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 407.5
6 8 4 155
8 10 4 305
8 10 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
7 9 4 260
9 11 4 375
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
7 9 4 160
9 11 4 315
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 405
6 8 4 267.5
8 10 4 387.5
8 10 4 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 432.5
6 8 4 165
8 10 4 325
8 10 4 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 6 4 295
5 6 4 195
7 9 4 275
7 9 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 315
5 6 4 120
7 9 4 230
7 9 4 170
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 4
5 n/a 4
5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
5 n/a 4
5 n/a 4
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
Day 1
Squat 342.5 10 12 4
Romanian Deadlift 325 12 15 4
DB Bench 182.5 12 15 4

Accessories

Day 2
Bench Press 227.5 10 12 4
OHP 140 10 12 4
Leg Press 272.5 12 15 4

Accessories

Day 3
Deadlift 367.5 10 12 4
Incline Press 202.5 12 15 4
Hack Squat 300 12 15 4
DB OHP 160 12 15 4

Accessories
 Week 2
Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

355 9 11 4 367.5
337.5 11 13 4 350
190 11 13 4 195
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

235 9 11 4 245
145 9 11 4 150
282.5 11 13 4 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 9 11 4 395
210 11 13 4 217.5
310 11 13 4 322.5
165 11 13 4 172.5
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 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

8 10 4 355 9
10 12 4 337.5 11
10 12 4 190 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 235 9
8 10 4 145 9
10 12 4 282.5 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 380 9
10 12 4 210 11
10 12 4 310 11
10 12 4 165 11
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 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

11 4 367.5 8 10
13 4 350 10 12
13 4 195 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 245 8 10
11 4 150 8 10
13 4 295 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 395 8 10
13 4 217.5 10 12
13 4 322.5 10 12
13 4 172.5 10 12
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 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

4 380 7 9 4
4 362.5 9 11 4
4 202.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 252.5 7 9 4
4 155 7 9 4
4 305 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 407.5 7 9 4
4 225 9 11 4
4 332.5 9 11 4
4 177.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 4
275 5 n/a 4
155 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 4
120 5 n/a 4
230 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4
170 5 n/a 4
252.5 5 n/a 4
135 5 n/a 4
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 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

355 9 11 4
337.5 11 13 4
190 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

235 9 11 4
145 9 11 4
282.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

380 9 11 4
210 11 13 4
310 11 13 4
165 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 8 10 4 380
350 10 12 4 362.5
195 10 12 4 202.5
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 8 10 4 252.5
150 8 10 4 155
295 10 12 4 305
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 8 10 4 407.5
217.5 10 12 4 225
322.5 10 12 4 332.5
172.5 10 12 4 177.5
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 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 367.5
9 11 4 350
9 11 4 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 245
7 9 4 150
9 11 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 395
9 11 4 217.5
9 11 4 322.5
9 11 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 362.5
10 12 4 202.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
8 10 4 155
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
10 12 4 332.5
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 375
9 11 4 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
7 9 4 160
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
9 11 4 345
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 295
8 10 4 275
8 10 4 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 195
6 8 4 120
8 10 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 315
8 10 4 170
8 10 4 252.5
8 10 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 4 367.5
5 n/a 4 350
5 n/a 4 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 245
5 n/a 4 150
5 n/a 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 395
5 n/a 4 217.5
5 n/a 4 322.5
5 n/a 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 362.5
10 12 4 202.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
8 10 4 155
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
10 12 4 332.5
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 375
9 11 4 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
7 9 4 160
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
9 11 4 345
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 380
8 10 4 362.5
8 10 4 202.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 252.5
6 8 4 155
8 10 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 407.5
8 10 4 225
8 10 4 332.5
8 10 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 375
9 11 4 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
7 9 4 160
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
9 11 4 345
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 405
8 10 4 387.5
8 10 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 267.5
6 8 4 165
8 10 4 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 432.5
8 10 4 240
8 10 4 357.5
8 10 4 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 6 4 295
7 9 4 275
7 9 4 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 195
5 6 4 120
7 9 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 315
7 9 4 170
7 9 4 252.5
7 9 4 135
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 4
5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
5 n/a 4
5 n/a 4
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 10 12 4
DB Bench 182.5 12 15 4
Romanian Deadlift 325 12 15 4

Accessories

Day 2
Bench Press 227.5 10 12 4
Leg Press 272.5 12 15 4
DB OHP 160 12 15 4

Accessories

Day 3
Deadlift 367.5 10 12 4
Incline Press 202.5 12 15 4

Accessories

Day 4
OHP 140 10 12 4
Hack Squat 300 12 15 4

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

355 9 11 4 367.5
190 11 13 4 195
337.5 11 13 4 350
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

235 9 11 4 245
282.5 11 13 4 295
165 11 13 4 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 9 11 4 395
210 11 13 4 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

145 9 11 4 150
310 11 13 4 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

8 10 4 355 9
10 12 4 190 11
10 12 4 337.5 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 235 9
10 12 4 282.5 11
10 12 4 165 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 380 9
10 12 4 210 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 145 9
10 12 4 310 11
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 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

11 4 367.5 8 10
13 4 195 10 12
13 4 350 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 245 8 10
13 4 295 10 12
13 4 172.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 395 8 10
13 4 217.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 150 8 10
13 4 322.5 10 12
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 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

4 380 7 9 4
4 202.5 9 11 4
4 362.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 252.5 7 9 4
4 305 9 11 4
4 177.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 407.5 7 9 4
4 225 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 155 7 9 4
4 332.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 4
155 5 n/a 4
275 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 4
230 5 n/a 4
135 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4
170 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 4
252.5 5 n/a 4
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 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

355 9 11 4
190 11 13 4
337.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

235 9 11 4
282.5 11 13 4
165 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

380 9 11 4
210 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

145 9 11 4
310 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 8 10 4 380
195 10 12 4 202.5
350 10 12 4 362.5
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 8 10 4 252.5
295 10 12 4 305
172.5 10 12 4 177.5
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 8 10 4 407.5
217.5 10 12 4 225
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 8 10 4 155
322.5 10 12 4 332.5
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 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 367.5
9 11 4 195
9 11 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 245
9 11 4 295
9 11 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 395
9 11 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 150
9 11 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 202.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 295
8 10 4 155
8 10 4 275
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 195
8 10 4 230
8 10 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 315
8 10 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 120
8 10 4 252.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 4 367.5
5 n/a 4 195
5 n/a 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 245
5 n/a 4 295
5 n/a 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 395
5 n/a 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 150
5 n/a 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 202.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 380
8 10 4 202.5
8 10 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 252.5
8 10 4 305
8 10 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 407.5
8 10 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 155
8 10 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 405
8 10 4 217.5
8 10 4 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 267.5
8 10 4 325
8 10 4 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 432.5
8 10 4 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 165
8 10 4 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 6 4 295
7 9 4 155
7 9 4 275
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 195
7 9 4 230
7 9 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 315
7 9 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 120
7 9 4 252.5
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 4
5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
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 10 12 4
DB OHP 160 12 15 4

Accessories

Day 2
Bench Press 227.5 10 12 4
Leg Press 272.5 12 15 4

Accessories

Day 3
Deadlift 367.5 10 12 4
Incline Press 202.5 12 15 4

Accessories

Day 4
OHP 140 10 12 4
Hack Squat 300 12 15 4

Accessories

Day 5
DB Bench 182.5 12 15 4
Romanian Deadlift 325 12 15 4

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

355 9 11 4 367.5
165 11 13 4 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

235 9 11 4 245
282.5 11 13 4 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 9 11 4 395
210 11 13 4 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

145 9 11 4 150
310 11 13 4 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

190 11 13 4 195
337.5 11 13 4 350
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 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

8 10 4 355 9
10 12 4 165 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 235 9
10 12 4 282.5 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 380 9
10 12 4 210 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 145 9
10 12 4 310 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

10 12 4 190 11
10 12 4 337.5 11
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 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

11 4 367.5 8 10
13 4 172.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 245 8 10
13 4 295 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 395 8 10
13 4 217.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 150 8 10
13 4 322.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 4 195 10 12
13 4 350 10 12
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 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

4 380 7 9 4
4 177.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 252.5 7 9 4
4 305 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 407.5 7 9 4
4 225 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 155 7 9 4
4 332.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 202.5 9 11 4
4 362.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 4
135 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 4
230 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4
170 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 4
252.5 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

155 5 n/a 4
275 5 n/a 4
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 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

355 9 11 4
165 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

235 9 11 4
282.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

380 9 11 4
210 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

145 9 11 4
310 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

190 11 13 4
337.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 8 10 4 380
172.5 10 12 4 177.5
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 8 10 4 252.5
295 10 12 4 305
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 8 10 4 407.5
217.5 10 12 4 225
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 8 10 4 155
322.5 10 12 4 332.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 10 12 4 202.5
350 10 12 4 362.5
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 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 367.5
9 11 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 245
9 11 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 395
9 11 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 150
9 11 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 195
9 11 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 202.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 295
8 10 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 195
8 10 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 315
8 10 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 120
8 10 4 252.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
8 10 4 275
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 4 367.5
5 n/a 4 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 245
5 n/a 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 395
5 n/a 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 150
5 n/a 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 195
5 n/a 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 202.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 380
8 10 4 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 252.5
8 10 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 407.5
8 10 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 155
8 10 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 202.5
8 10 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 405
8 10 4 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 267.5
8 10 4 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 432.5
8 10 4 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 165
8 10 4 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 217.5
8 10 4 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 6 4 295
7 9 4 135
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 195
7 9 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 315
7 9 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 120
7 9 4 252.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 155
7 9 4 275
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 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
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 10 12 4
Incline Press 202.5 12 15 4

Accessories

Day 2
DB OHP 160 12 15 4
Romanian Deadlift 325 12 15 4

Accessories

Day 3
Bench Press 227.5 10 12 4
Leg Press 272.5 12 15 4

Accessories

Day 4
DB Bench 182.5 12 15 4
Hack Squat 300 12 15 4

Accessories

Day 5
Deadlift 367.5 10 12 4

Accessories

Day 6
OHP 140 10 12 4

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

355 9 11 4 367.5
210 11 13 4 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

165 11 13 4 172.5
337.5 11 13 4 350
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

235 9 11 4 245
282.5 11 13 4 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

190 11 13 4 195
310 11 13 4 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 9 11 4 395
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

145 9 11 4 150
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 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

8 10 4 355 9
10 12 4 210 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

10 12 4 165 11
10 12 4 337.5 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 235 9
10 12 4 282.5 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

10 12 4 190 11
10 12 4 310 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 380 9
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

8 10 4 145 9
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 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

11 4 367.5 8 10
13 4 217.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 4 172.5 10 12
13 4 350 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 245 8 10
13 4 295 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 4 195 10 12
13 4 322.5 10 12
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 395 8 10
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

11 4 150 8 10
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 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

4 380 7 9 4
4 225 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 177.5 9 11 4
4 362.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 252.5 7 9 4
4 305 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 202.5 9 11 4
4 332.5 9 11 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 407.5 7 9 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

4 155 7 9 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 4
170 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

135 5 n/a 4
275 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 4
230 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

155 5 n/a 4
252.5 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 4
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 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

355 9 11 4
210 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

165 11 13 4
337.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

235 9 11 4
282.5 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

190 11 13 4
310 11 13 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

380 9 11 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

145 9 11 4
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 8 10 4 380
217.5 10 12 4 225
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

172.5 10 12 4 177.5
350 10 12 4 362.5
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 8 10 4 252.5
295 10 12 4 305
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 10 12 4 202.5
322.5 10 12 4 332.5
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 8 10 4 407.5
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 8 10 4 155
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 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 367.5
9 11 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 172.5
9 11 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 245
9 11 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 195
9 11 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 395
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 150
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 177.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 202.5
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 185
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 295
8 10 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 135
8 10 4 275
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 195
8 10 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
8 10 4 252.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 120
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 4 367.5
5 n/a 4 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 172.5
5 n/a 4 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 245
5 n/a 4 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 195
5 n/a 4 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 395
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 4 150
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

8 10 4 380
10 12 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 177.5
10 12 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 252.5
10 12 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

10 12 4 202.5
10 12 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 407.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 185
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 380
8 10 4 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 177.5
8 10 4 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 252.5
8 10 4 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 202.5
8 10 4 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 407.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

7 9 4 392.5
9 11 4 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 185
9 11 4 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 260
9 11 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

9 11 4 210
9 11 4 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 420
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 160
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

6 8 4 405
8 10 4 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 190
8 10 4 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 267.5
8 10 4 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

8 10 4 217.5
8 10 4 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 432.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 8 4 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 6 4 295
7 9 4 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 135
7 9 4 275
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 195
7 9 4 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

7 9 4 155
7 9 4 252.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 6 4 120
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 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 4
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0