Make a copy (for google drive; recommended) or download this spreadsheet (for other spreadsheet programs).

Do not reques
Google sheets is recommended; people have reported glitches using Excel, and I'm not sure what is causing those glitches

Bodyweight exercise? Rounding Lifts

5 dumbbell bench press
5 dumbbell incline press
5 seated dumbbell shoulder press
5 machine shoulder press
5 t-bar row
5 seated cable row
yes 5 neutral grip pull-up
5 reverse grip pull-down
5 romanian deadlift
5 glute-ham raise
5 barbell squat
5 leg press
5 seated hamstrings curl
5 split squats
5 leg press calf raises
5 seated calf raises
5 preacher curls
5 skullcrushers
5 dumbbell rear delt raises
5 trap bar shrugs
5 dumbbell flyes
5 dumbbell side delt raises
adsheet (for other spreadsheet programs). Do not request editing access
Excel, and I'm not sure what is causing those glitches Rep Increase

Starting sets Ending sets Reps per set increase

Compound, pec-dominant 3 5 1
Compound, pec-dominant 3 5 1
Compound, shoulder-dominant 3 5 1
Compound, shoulder-dominant 3 5 1
Compound, upper back horizontal 3 5 1
Compound, upper back horizontal 3 5 1
Compound, upper back veritical 3 5 1
Compound, upper back veritical 3 5 1
Compound, hip-dominant 3 5 1
Compound, hip-dominant 3 5 1
Compound, knee-dominant 3 5 1
Compound, knee-dominant 3 5 1
Hip-dominant accessory 3 5 1
Quad-dominant accessory 3 5 1
Calves 1 3 5 1
Calves 2 3 5 1
Vanity lift 1 3 5 1
Vanity lift 2 3 5 1
Vanity lift 3 3 5 1
Vanity lift 4 3 5 1
Vanity lift 5 3 5 1
Vanity lift 6 3 5 1
 Set increase then rep increase

Starting sets Ending sets Starting reps Ending reps Set increase
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
3 5 8 12 1
se
Percentage or smallest increment
Reps per set increase Weight increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
 Week 1
Lift Starting sets Ending sets Reps per set incr spacer
dumbbell bench press 3 5 1
dumbbell incline press 3 5 1
seated dumbbell shoulder press 3 5 1
machine shoulder press 3 5 1
t-bar row 3 5 1
seated cable row 3 5 1
neutral grip pull-up 3 5 1
reverse grip pull-down 3 5 1
romanian deadlift 3 5 1
glute-ham raise 3 5 1
barbell squat 3 5 1
leg press 3 5 1
seated hamstrings curl 3 5 1
split squats 3 5 1
leg press calf raises 3 5 1
seated calf raises 3 5 1
preacher curls 3 5 1
skullcrushers 3 5 1
dumbbell rear delt raises 3 5 1
trap bar shrugs 3 5 1
dumbbell flyes 3 5 1
dumbbell side delt raises 3 5 1

Lift Starting sets Ending sets Starting reps Ending reps

dumbbell bench press 3 5 8 12
dumbbell incline press 3 5 8 12
seated dumbbell shoulder press 3 5 8 12
machine shoulder press 3 5 8 12
t-bar row 3 5 8 12
seated cable row 3 5 8 12
neutral grip pull-up 3 5 8 12
reverse grip pull-down 3 5 8 12
romanian deadlift 3 5 8 12
glute-ham raise 3 5 8 12
barbell squat 3 5 8 12
leg press 3 5 8 12
seated hamstrings curl 3 5 8 12
split squats 3 5 8 12
leg press calf raises 3 5 8 12
seated calf raises 3 5 8 12
preacher curls 3 5 8 12
skullcrushers 3 5 8 12
dumbbell rear delt raises 3 5 8 12
trap bar shrugs 3 5 8 12
dumbbell flyes 3 5 8 12
dumbbell side delt raises 3 5 8 12
1 2
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 2
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 3
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 4
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 5
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 6
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 7
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
7 8
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 8
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 9
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 10
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 11
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 12
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 13
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
13 14
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 14
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 15
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 16
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 17
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 18
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 19
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
19 20
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 20
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 21
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 22
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 23
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 24
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 25
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
25 26
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 26
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 27
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 28
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 29
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 30
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 31
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
31 32
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 32
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 33
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 34
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 35
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 36
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 37
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
37 38
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 38
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 39
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 40
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 41
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 42
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 43
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
43 44
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 44
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 45
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 46
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 47
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
 48
spacer Starting sets Ending sets Reps per set incr spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Set Increase Starting sets Ending sets Starting reps Ending reps Reps per set increase
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
1 3 5 8 12 2
 49
spacer spacer Starting sets Ending sets Reps per set incr spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Weight increase Set Increase Starting sets Ending sets Starting reps Ending reps
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
10% 1 3 5 8 12
49 50
spacer spacer spacer Starting sets Ending sets Reps per set incr
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Reps per set increase

Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets Ending sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
Starting reps
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
5 8
 50
spacer spacer spacer spacer Starting sets Ending sets
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5
3 5

Ending reps Reps per set increase

Weight increase Set Increase Starting sets Ending sets
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
12 2 10% 1 3 5
 51
Reps per set incr spacer spacer spacer spacer Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3

Starting reps Ending reps Reps per set increase

8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
8 12
Weight increase Set Increase
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
2 10%
Starting sets
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
1 3
 52
Ending sets Reps per set incr spacer spacer spacer spacer
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1
5 1

Ending sets Starting reps Ending reps Reps per set increase
Weight increase Set Increase
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
5 8 12 2 10% 1
 53
Starting sets Ending sets Reps per set incr spacer spacer spacer
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1
3 5 1

Starting sets Ending sets Starting reps Ending reps Reps per set increase
Weight increase
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
3 5 8 12 2 10%
spacer

Set Increase
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
 Week 1
Weight Sets Reps Were all sets completed successfully? Video
dumbbell bench press fill 3 8
dumbbell incline press fill 3 8
seated dumbbell shoulder press fill 3 8
machine shoulder press fill 3 8
t-bar row fill 3 8
seated cable row fill 3 8
neutral grip pull-up body weight 3 fill
reverse grip pull-down fill 3 8
romanian deadlift fill 3 8
glute-ham raise fill 3 8
barbell squat fill 3 8
leg press fill 3 8
seated hamstrings curl fill 3 8
split squats fill 3 8
leg press calf raises fill 3 8
seated calf raises fill 3 8
preacher curls fill 3 8
skullcrushers fill 3 8
dumbbell rear delt raises fill 3 8
trap bar shrugs fill 3 8
dumbbell flyes fill 3 8
dumbbell side delt raises fill 3 8
 Week 2
Notes Weight Sets Reps Were all sets completed successfully? Video Notes Weight Sets
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
body weight 3 fill body weight 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
 Week 3 Week 4
Reps Were all sets completed successfully? Video Notes Weight Sets Reps
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
fill body weight 3 fill
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
 Week 4 Week 5
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 5 Week 6
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 6 Week 7
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 7 Week 8
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 8 Week 9
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 9 Week 10
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 10 Week 11
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 11 Week 12
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 12 Week 13
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 13 Week 14
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 14 Week 15
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 15 Week 16
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 16 Week 17
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 17 Week 18
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 18 Week 19
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 19 Week 20
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 20 Week 21
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 21 Week 22
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 22 Week 23
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 23 Week 24
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 24 Week 25
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 25 Week 26
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 26 Week 27
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 27 Week 28
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 28 Week 29
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 29 Week 30
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 30 Week 31
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 31 Week 32
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 32 Week 33
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 33 Week 34
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 34 Week 35
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 35 Week 36
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 36 Week 37
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 37 Week 38
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 38 Week 39
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 39 Week 40
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 40 Week 41
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 41 Week 42
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 42 Week 43
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 43 Week 44
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 44 Week 45
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 45 Week 46
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 46 Week 47
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 47 Week 48
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 48 Week 49
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 49 Week 50
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 50 Week 51
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 51 Week 52
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 52 Week 53
Were all sets completed successfully? Video Notes Weight Sets Reps
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 53
Were all sets completed successfully? Video Notes
 Week 1
Weight Sets Reps Were all sets completed successfully? Video
Day 1
dumbbell bench press fill 3 8
t-bar row fill 3 8
machine shoulder press fill 3 8
reverse grip pull-down fill 3 8
dumbbell incline press fill 3 8
seated cable row fill 3 8
preacher curls fill 3 8
skullcrushers fill 3 8
Accessories

Day 2
barbell squat fill 3 8
romanian deadlift fill 3 8
leg press fill 3 8
glute-ham raise fill 3 8
split squats fill 3 8
leg press calf raises fill 3 8
dumbbell rear delt raises fill 3 8
Accessories

Day 3
seated dumbbell shoulder press fill 3 8
neutral grip pull-up body weight 3 fill
seated hamstrings curl fill 3 8
seated calf raises fill 3 8
trap bar shrugs fill 3 8
dumbbell flyes fill 3 8
dumbbell side delt raises fill 3 8
Accessories
 Week 2
Notes Weight Sets Reps Were all sets completed successfully? Video Notes Weight Sets

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
body weight 3 fill body weight 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
 Week 3 Week 4
Reps Were all sets completed successfully? Video Notes Weight Sets Reps

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
fill body weight 3 fill
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
 Week 4 Week 5
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 5 Week 6
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 6 Week 7
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 7 Week 8
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 8 Week 9
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 9 Week 10
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 10 Week 11
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 11 Week 12
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 12 Week 13
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 13 Week 14
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 14 Week 15
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 15 Week 16
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 16 Week 17
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 17 Week 18
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 18 Week 19
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 19 Week 20
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 20 Week 21
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 21 Week 22
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 22 Week 23
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 23 Week 24
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 24 Week 25
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 25 Week 26
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 26 Week 27
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 27 Week 28
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 28 Week 29
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 29 Week 30
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 30 Week 31
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 31 Week 32
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 32 Week 33
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 33 Week 34
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 34 Week 35
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 35 Week 36
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 36 Week 37
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 37 Week 38
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 38 Week 39
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 39 Week 40
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 40 Week 41
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 41 Week 42
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 42 Week 43
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 43 Week 44
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 44 Week 45
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 45 Week 46
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 46 Week 47
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 47 Week 48
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 48 Week 49
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 49 Week 50
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 50 Week 51
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 51 Week 52
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 52 Week 53
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 53
Were all sets completed successfully? Video Notes
 Week 1
Weight Sets Reps Were all sets completed successfully? Video
Day 1
dumbbell bench press fill 3 8
t-bar row fill 3 8
machine shoulder press fill 3 8
reverse grip pull-down fill 3 8
preacher curls fill 3 8
skullcrushers fill 3 8
Accessories

Day 2
barbell squat fill 3 8
glute-ham raise fill 3 8
split squats fill 3 8
leg press calf raises fill 3 8
dumbbell rear delt raises fill 3 8
Accessories

Day 3
seated dumbbell shoulder press fill 3 8
neutral grip pull-up body weight 3 fill
dumbbell incline press fill 3 8
seated cable row fill 3 8
trap bar shrugs fill 3 8
dumbbell flyes fill 3 8
Accessories

Day 4
romanian deadlift fill 3 8
leg press fill 3 8
seated hamstrings curl fill 3 8
seated calf raises fill 3 8
dumbbell side delt raises fill 3 8
Accessories
 Week 2
Notes Weight Sets Reps Were all sets completed successfully? Video Notes Weight Sets

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
body weight 3 fill body weight 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
 Week 3 Week 4
Reps Were all sets completed successfully? Video Notes Weight Sets Reps

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
fill body weight 3 fill
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
 Week 4 Week 5
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 5 Week 6
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 6 Week 7
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 7 Week 8
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 8 Week 9
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 9 Week 10
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 10 Week 11
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 11 Week 12
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 12 Week 13
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 13 Week 14
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 14 Week 15
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 15 Week 16
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 16 Week 17
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 17 Week 18
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 18 Week 19
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 19 Week 20
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 20 Week 21
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 21 Week 22
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 22 Week 23
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 23 Week 24
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 24 Week 25
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 25 Week 26
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 26 Week 27
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 27 Week 28
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 28 Week 29
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 29 Week 30
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 30 Week 31
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 31 Week 32
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 32 Week 33
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 33 Week 34
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 34 Week 35
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 35 Week 36
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 36 Week 37
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 37 Week 38
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 38 Week 39
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 39 Week 40
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 40 Week 41
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 41 Week 42
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 42 Week 43
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 43 Week 44
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 44 Week 45
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 45 Week 46
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 46 Week 47
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 47 Week 48
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 48 Week 49
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 49 Week 50
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 50 Week 51
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 51 Week 52
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 52 Week 53
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 53
Were all sets completed successfully? Video Notes
 Week 1
Weight Sets Reps Were all sets completed successfully? Video
Day 1
dumbbell bench press fill 3 8
t-bar row fill 3 8
machine shoulder press fill 3 8
reverse grip pull-down fill 3 8
Accessories

Day 2
barbell squat fill 3 8
glute-ham raise fill 3 8
split squats fill 3 8
leg press calf raises fill 3 8
Accessories

Day 3
seated dumbbell shoulder press fill 3 8
neutral grip pull-up body weight 3 fill
dumbbell incline press fill 3 8
seated cable row fill 3 8
Accessories

Day 4
romanian deadlift fill 3 8
leg press fill 3 8
seated hamstrings curl fill 3 8
seated calf raises fill 3 8
Accessories

Day 5
preacher curls fill 3 8
skullcrushers fill 3 8
dumbbell rear delt raises fill 3 8
trap bar shrugs fill 3 8
dumbbell flyes fill 3 8
dumbbell side delt raises fill 3 8
Accessories
 Week 2
Notes Weight Sets Reps Were all sets completed successfully? Video Notes Weight Sets

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
body weight 3 fill body weight 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3

fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
fill 3 8 fill 3
 Week 3 Week 4
Reps Were all sets completed successfully? Video Notes Weight Sets Reps

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
fill body weight 3 fill
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8

8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
8 fill 3 8
 Week 4 Week 5
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 5 Week 6
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 6 Week 7
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 7 Week 8
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 8 Week 9
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 9 Week 10
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 10 Week 11
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 11 Week 12
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 12 Week 13
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 13 Week 14
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 14 Week 15
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 15 Week 16
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 16 Week 17
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 17 Week 18
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 18 Week 19
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 19 Week 20
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 20 Week 21
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 21 Week 22
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 22 Week 23
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 23 Week 24
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 24 Week 25
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 25 Week 26
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 26 Week 27
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 27 Week 28
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 28 Week 29
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 29 Week 30
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 30 Week 31
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 31 Week 32
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 32 Week 33
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 33 Week 34
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 34 Week 35
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 35 Week 36
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 36 Week 37
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 37 Week 38
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 38 Week 39
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 39 Week 40
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 40 Week 41
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 41 Week 42
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 42 Week 43
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 43 Week 44
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 44 Week 45
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 45 Week 46
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 46 Week 47
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 47 Week 48
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 48 Week 49
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 49 Week 50
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 50 Week 51
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 51 Week 52
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 52 Week 53
Were all sets completed successfully? Video Notes Weight Sets Reps

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
body weight 3 fill
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8

fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
fill 3 8
 Week 53
Were all sets completed successfully? Video Notes