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Week1 (kg)
PAUSED SQUAT 1X5 @5 130
PAUSED SQUAT 3X5 @4 122.5
D1 PAUSED LARSEN PRESS 3X6 @7 90
PAUSED SUMO DEADLIFT 1X1 @5 157.5
PAUSED SUMO DEADLIFT 3X6 @5 130

BENCH PRESS 1X3 @6 105

BENCH PRESS 5X3 @5 100
D2
PENDLEY ROW 3X8 @8 97.5
LATERAL RAISE 1-2-1 5X10 8

SQUAT 1X2 @5 162.5

SQUAT 4X4 @4 147.5
D3 CG BENCH PRESS 4X8 @7
SINGLE LEG EXTENSION 4-0-1 4X10 @8 20
ONE ARM CABLE EXT./ INCLINE CURL 4X10 20/12,5

SUMO DEADLIFT 1X1 @5 202.5

SUMO DEADLIFT 4X3 @4 172.5
D4 BENCH PRESS 1X1 @5 110
BENCH PRESS 4X5 @5 100
POWELL RAISE 4X12 4

PULL UPS 4X8 @7 12.5

OVERHEAD PRESS 4X8 @7 47.5
D5 SINGLE ARM ROW 3-0-1 4X8 @8 45
GHR 3-1-1 4X12 10
HAMMER CURL 1-1-1 4X10 15

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Week2 (kg) Week3 (kg) Week4

1X5 @6 135 1X5 @7 140 1X5 @8
3X5 @5 127.5 3X5 @6 132.5 3X5 @7
3X6 @7 95 3X6 @8 100 3X6 @8
1X1 @6 165 1X1 @7 172.5 1X1 @7.5
3X6 @6 140 3X6 @6 140 3X6 @8

1X3 @7 110 1X3 @8 115 1X3 @8.5

5X3 @6 105 5X3 @7 110 5X3 @8
3X8 @8 97.5 3X6 @8 105 3X6 @8
5X10 5X10 5X10

1X2 @6 167.5 1X2 @7 172.5 1X2 @8

4X4 @5 152.5 4X4 @6 157.5 4X4 @7
4X8 @7 4X8 @8 4X8 @8
4X10 @8 20 4X10 @8 22.5 4X10 @8
4X10 20/12,5 4X10 20/12,5 4X10

1X1 @6 207.5 1X1 @7 212.5 1X1 @8

4X3 @5 177.5 4X3 @6 182.5 4X3 @7
1X1 @6 115 1X1 @7 120 1X1 @8
4X5 @6 102.5 4X5 @7 105 4X5 @8
4X12 4 4X12 4 4X12

4X8 @7 12.5 4X8 @8 15 4X8 @8

4X7 @7 50 4X6 @7 55 4X6 @7.5
4X8 @8 45 4X10 @8 40 4X10 @8
4X12 10 4X12 ? 4X12
4X10 15 4X10 15 4X10

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(kg)
145
137.5
100
177.5
147.5

117.5
112.5
105

177.5
162.5

22.5
20/12,5

217.5
187.5
125
107.5
4

15
57.5
40
?
15

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