Day 1: Back, Biceps, Abs Week 1 Phase 5

Mon 12/09/2016 Time Wt. Used Reps Target Comments 1RM

Barbell Deadlift 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
One Arm Dumbbell 6:21:00 - 4-6** - - -
2 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Seated Cable Row 6:33:00 - 4-6** - - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -
Barbell Curl 6:45:00 - 4-6** - - -
2 6:49:00 - 4-6 -
3 6:53:00 4 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Note: Do not do these exercises without reading "Bigger Leaner Stronger 2.1" first
All workouts copyright ©2015 Michael Matthews, Author of the "Year One Challenge for Men"
Spreadsheet password is "bls"
Programming ©2015-2017 Donn Edwards Version 2.1.2

Deadlift Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 12 12 12 10 10 10 8 8
1RM - - - - - - - -
0%
Barbell Curl
week 1 2 3 5 6 7
weight
reps 12 12 12 10 10 10
1RM - - - - - -
0%

**You may decide to start in the 10-12 rep range with lower weights while you adjust to the exercises
**Then move to the 8-10 range, then 6-8 and finally 4-6 reps
Day 2A: Chest, Triceps, Calves Week 1 Phase 5
Thu 13/10/2016 Time Wt. Used Reps Target Comments 1RM
Bench Press 6:00:00 - 12 12 Slow, Rest 1 min - -
Incline, Barbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
Bench Press 6:21:00 - 4-6** - -
Incline, Dumbbell 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Bench Press 6:33:00 - 4-6** - - -
Flat, Barbell 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -
Seated Triceps Press 6:45:00 - 4-6** - -
2 6:49:00 - 4-6 -
3 6:53:00 4 4-6 -

Standing Calf Raise 6:57:00 - 4-6** Rest 2-3 min - -

2 7:00:00 - 4-6 -
3 7:03:00 3 4-6 -
Seated Calf Raise 7:06:00 - 4-6** Rest 2-3 min - -
2 7:09:00 - 4-6 -
3 7:12:00 3 4-6 -
Calf Workout A

week 1 2 3 4 5 6 7 8
Body weight
A B A SA B A B SB

Bench Press Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Incline Barbell Bench Press
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Day 3A: Legs and Shoulders Week 1 Phase 5
Tue 13/09/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
4
Hack Squat 6:17:00 - 4-6** - -
2 6:21:00 - 4-6 -
4
Romanian Deadlift 6:25:00 - 4-6** - -
2 6:29:00 - 4-6 -
4
Barbell Military Pr 6:31:00 - 12 12 Slow, Rest 1 min - -
Seated or Standing 6:33:00 - 10 10 Faster pace Rest 1 min
6:35:00 - 4 4 Moderate pace, Rest 1 min
6:37:00 - 1 1 Rest 2-3 min 3
1 6:40:00 - 4-6** Rest 3-4 - -
2 6:44:00 - 4-6 -
4
Side Lateral Raise 6:48:00 - 4-6** - - -
2 6:52:00 - 4-6 -
4
Face Pull 6:56:00 - 4-6** - -
2 7:00:00 - 4-6 -
4

Squat Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Military Press
week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Day 1: Pull and Abs Week 2 Phase 5
Wed 14/09/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Deadlift 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
One Arm Dumbbell 6:21:00 - 4-6** - - -
2 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Seated Cable Row 6:33:00 - 4-6** - - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -
Barbell Curl 6:45:00 - 4-6** - - -
2 6:49:00 - 4-6 -
3 6:53:00 4 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Deadlift Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Barbell Curl
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%

How your weight changes depending on the reps you do, but keeping the same 1RM
Weight 96.8 93.8 88.2 85.7 83.3 79.0 75.0 71.4 66.7
Reps 1 2 4 5 6 8 10 12 15
1RM 100.0 100.0 100.0 100.0 100.0 100.0 100.0 100.0 100.0
Day 2B: Push and Calves Week 2 Phase 5
Sat 15/10/2016 Time Wt. Used Reps Target Comments 1RM
Bench Press 6:00:00 - 12 12 Slow, Rest 1 min - -
Incline, Barbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 1-2 min 2
1 6:08:00 - 4-6** Rest 1-2 Lighter sets - -
2 6:10:00 - 4-6 -
3 6:12:00 2 4-6 -
Barbell Military Pr 6:14:00 - 12 12 Slow, Rest 1 min - -
6:16:00 - 10 10 Faster pace Rest 1 min
6:18:00 - 4 4 Moderate pace, Rest 1 min
6:20:00 - 1 1 Rest 1-2 min 2
1 6:22:00 - 4-6** Rest 1-2 Lighter sets - -
2 6:24:00 - 4-6 -
3 6:26:00 2 4-6 -
Bench Press 6:30:00 - 4-6** - - -
Incline, Dumbbell 6:34:00 - 4-6 -
3 6:38:00 4 4-6 -
Side Lateral Raise 6:42:00 - 4-6** - - -
2 6:46:00 - 4-6 -
3 6:50:00 4 4-6 -
*Close Grip Bench P 6:54:00 - 4-6** - -
2 6:58:00 - 4-6 -
3 7:02:00 4 4-6 -

Standing Calf Raise 7:06:00 - 4-6** Rest 2-3 min - -

2 7:09:00 - 4-6 -
3 7:12:00 3 4-6 -
Seated Calf Raise 7:15:00 - 4-6** Rest 2-3 min - -
2 7:18:00 - 4-6 -
3 7:21:00 3 4-6 -
Calf Workout A

Incline Barbell Bench Press Weekly Progress

week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Military Press
week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Day 3B: Legs and Abs Week 2 Phase 5
Thu 15/09/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
Hack Squat 6:21:00 - 4-6** - - -
2 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Romanian Deadlift 6:33:00 - 4-6** - - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Squat Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Hack Squat
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Strength A Day 1: Monday Week 4 Phase 5
Mon 03/10/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standing 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 2: Wednesday Week 4 Phase 5
Tue 04/10/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 3: Friday Week 4 Phase 5
Thu 06/10/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standing 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 1: Monday Week 8 Phase 5
Mon 31/10/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 2: Wednesday Week 8 Phase 5
Tue 01/11/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standing 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 3: Friday Week 8 Phase 5
Thu 03/11/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlift 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -