DO NOT REQUEST ACCESS TO THE SHEET.

MAKE A COPY AND SAVE TO YOUR DRIVE

If you have not used the spreadsheet before the video below will answer questions on how to
get the most out of it.

https://youtu.be/Zu2oGj99kxw

Newer programs, I am training 6 days a week. So those should just be run 6 straight.

Older programs have a few options for timing based on your schedule that I will outline. The
main criteria is that there are two days between Day 5 and the squats on Day 1. So I’ll outline
those options below for how to adjust the program based on timing.

5 Days Straight - Obviously with this option there is no need to adjust anything in the
spreadsheet. It doesn’t matter what day of the week you start on as long as you have two full
days off after day 5.

Monday - Sat: This option still gets a nice break after the squats early in the week and the
deadlifting, but also should have you rested enough to start the week again after the big day on
Day 5. The week is shown below.

Mon - Day 2
Tues - Day 1
Wed - Off
Thurs - Day 3
Frid - Day 4
Sat - Day 5

Obviously, this won’t fit everyone’s schedule so mix and match how you need to. But those are
my recommendations for this Free Program

If you don’t have access to some of the exercises listed, substitute an exercise you enjoy that
hits the same target muscles.