Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Extension rodilla 2 175 3/fail 7 Extension rodilla 3 180 3/fail 7 1 Extension rodilla 3 185 2/fail Extension rodilla 3 190 2/fail Extension rodilla 3 195 1/fail Extension rodilla 2 175 1/2 reps of Week 1
Leg Press 2 220 3/fail 7 Leg Press 3 225 3/fail 10 1 Leg Press 3 230 2/fail Leg Press 3 235 2/fail Leg Press 3 240 1/fail Leg Press 2 220 1/2 reps of Week 1
Seated Leg Curl 2 125 3/fail 7 Seated Leg Curl 2 130 3/fail 10 1 Seated Leg Curl 2 130 2/fail Seated Leg Curl 2 135 2/fail Seated Leg Curl 2 140 1/fail Seated Leg Curl 2 125 1/2 reps of Week 1
Calves on Calf Machine 4 155 3/fail 12 Calves on Calf Machine 5 160 3/fail 11 1 Calves on Calf Machine 5 165 2/fail Calves on Calf Machine 5 170 2/fail Calves on Calf Machine 5 170 1/fail Calves on Calf Machine 2 155 1/2 reps of Week 1
Underhand Pulldown 2 125 3/fail 8 Underhand Pulldown 2 130 3/fail 10 1 Underhand Pulldown 2 130 2/fail Underhand Pulldown 2 135 2/fail Underhand Pulldown 2 140 1/fail Underhand Pulldown 2 125 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 15 3/fail 9 Dumbbell Side Lateral Raise 3 15 3/fail 10 1 Dumbbell Side Lateral Raise 3 15 2/fail Dumbbell Side Lateral Raise 3 15 2/fail Dumbbell Side Lateral Raise 3 15 1/fail Dumbbell Side Lateral Raise 2 15 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
Hipthrust 3 120 3/fail 7 Hipthrust 4 125 3/fail Hipthrust 4 125 2/fail Hipthrust 4 130 2/fail Hipthrust 4 130 1/fail Hipthrust 2 120 1/2 reps of Week 1
Desplante a cajón 3 30 3/fail 7 Desplante a cajón 4 30 3/fail Desplante a cajón 4 30 2/fail Desplante a cajón 4 30 2/fail Desplante a cajón 4 35 1/fail Desplante a cajón 2 30 1/2 reps of Week 1
Incline Machine Bench Press 2 85 3/fail 6 Incline Machine Bench Press 2 85 3/fail Incline Machine Bench Press 2 90 2/fail Incline Machine Bench Press 2 90 2/fail Incline Machine Bench Press 2 95 1/fail Incline Machine Bench Press 2 85 1/2 reps of Week 1
Medium Grip Bench Press 2 100 3/fail 6 Medium Grip Bench Press 2 100 3/fail Medium Grip Bench Press 2 105 2/fail Medium Grip Bench Press 2 105 2/fail Medium Grip Bench Press 2 110 1/fail Medium Grip Bench Press 2 100 1/2 reps of Week 1
JM Press 2 35 3/fail 7 JM Press 2 35 3/fail JM Press 2 35 2/fail JM Press 2 35 2/fail JM Press 2 40 1/fail JM Press 2 35 1/2 reps of Week 1
Machine Crunch 2 90 3/fail 7 Machine Crunch 2 90 3/fail Machine Crunch 2 95 2/fail Machine Crunch 2 95 2/fail Machine Crunch 2 100 1/fail Machine Crunch 2 90 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Hack Squat 2 100 3/fail 7 1 Hack Squat 3 105 3/fail Hack Squat 3 105 2/fail Hack Squat 3 110 2/fail Hack Squat 3 110 1/fail Hack Squat 2 50 1/2 reps of Week 1
High Bar Squat 2 100 3/fail 7 1 High Bar Squat 3 100 3/fail High Bar Squat 3 105 2/fail High Bar Squat 3 105 2/fail High Bar Squat 3 110 1/fail High Bar Squat 2 50 1/2 reps of Week 1
Smith Machine Calves 4 35 3/fail 10 1 Smith Machine Calves 5 35 3/fail Smith Machine Calves 5 35 2/fail Smith Machine Calves 5 35 2/fail Smith Machine Calves 5 40 1/fail Smith Machine Calves 2 20 1/2 reps of Week 1
Chest Supported Row 2 150 3/fail 9 0 Chest Supported Row 3 155 3/fail Chest Supported Row 3 160 2/fail Chest Supported Row 3 165 2/fail Chest Supported Row 3 165 1/fail Chest Supported Row 2 75 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 15 3/fail 10 1 Dumbbell Side Lateral Raise 3 15 3/fail Dumbbell Side Lateral Raise 3 15 2/fail Dumbbell Side Lateral Raise 3 15 2/fail Dumbbell Side Lateral Raise 3 15 1/fail Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Incline Dumbbell Curl 2 10 3/fail 12 1 Incline Dumbbell Curl 3 10 3/fail Incline Dumbbell Curl 3 10 2/fail Incline Dumbbell Curl 3 10 2/fail Incline Dumbbell Curl 3 10 1/fail Incline Dumbbell Curl 2 5 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Seated Leg Curl 3 110 3/fail 8 Seated Leg Curl 4 115 3/fail Seated Leg Curl 4 115 2/fail Seated Leg Curl 4 120 2/fail Seated Leg Curl 4 120 1/fail Seated Leg Curl 2 55 1/2 reps of Week 1
Stiff-Legged Deadlift 3 35 3/fail 10 1 Stiff-Legged Deadlift 4 35 3/fail Stiff-Legged Deadlift 4 35 2/fail Stiff-Legged Deadlift 4 35 2/fail Stiff-Legged Deadlift 4 40 1/fail Stiff-Legged Deadlift 2 20 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 100 3/fail 8 0 Flat Dumbbell Bench Press 2 100 3/fail Flat Dumbbell Bench Press 2 105 2/fail Flat Dumbbell Bench Press 2 105 2/fail Flat Dumbbell Bench Press 2 110 1/fail Flat Dumbbell Bench Press 2 50 1/2 reps of Week 1
Shoulder Press Machine 2 100 3/fail 12 0 Shoulder Press Machine 2 100 3/fail Shoulder Press Machine 2 105 2/fail Shoulder Press Machine 2 105 2/fail Shoulder Press Machine 2 110 1/fail Shoulder Press Machine 2 50 1/2 reps of Week 1
Dumbbell Shrug 2 25 3/fail 20 0 Dumbbell Shrug 3 25 3/fail Dumbbell Shrug 3 25 2/fail Dumbbell Shrug 3 25 2/fail Dumbbell Shrug 3 30 1/fail Dumbbell Shrug 2 15 1/2 reps of Week 1
Crunch banco declinado 2 5 3/fail Crunch banco declinado 2 5 3/fail Crunch banco declinado 2 5 2/fail Crunch banco declinado 2 5 2/fail Crunch banco declinado 2 5 1/fail Crunch banco declinado 2 5 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1