1.

) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Chest Isolation
Vertical Push
Triceps
Horizontal Pull
Deadlifts and Glute Bridges
Abs
Calves

No Rest between days 1 and 2

Day 2:
Quads
Quads
Hamstrings
Deadlifts and Glute Bridges
Rear/Medial Delts
Veritcal Pull
Vertical Push

No Rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Vertical Push
Quads
Abs
Calves

Rest one day between days 3 and 4

 Day 4:
Deadlifts and Glute Bridges
Hamstrings
Quads
Quads
Rear/Medial Delts
Horizontal Push
Horizontal Pull

No Rest between days 4 and 5

Day 5:
Vertical Pull
Biceps
Vertical Push
Triceps
Quads
Hamstrings
Abs
Calves

Rest one day between day 5 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals ( 2 = I wasn't sore at all in t
Exercise You Chose Below of Each Week ( 1 = I wasn't sore at all in t
( 0 = I was either just barel
( -1 = I was still notably sor
( -2 = I was still VERY SORE

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 3:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
 Exercise Sets
Day 4:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 5:
#N/A 0 2
#N/A 0 4
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
( 2 = I wasn't sore at all in the muscles I trained today, and I got almost no pump whatsoever.)
( 1 = I wasn't sore at all in the muscles I trained today, but I could definitely feel a pump.)
( 0 = I was either just barely healed or just a tiny bit sore in the muscles I trained today, got a good pump, and felt like this was plenty of w
( -1 = I was still notably sore from last time in the muscles I trained today, and it felt like A LOT of work to complete the sets.)
( -2 = I was still VERY SORE from the last time I trained these muscles and it felt like overkill to complete the sets today.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5:
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

elt like this was plenty of work.)

lete the sets.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 5:
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 3:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 5:
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
 Week 5
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 3:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 5:
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
 Week 6
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 4 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
Exercise Sets Weight Reps Rep Results *Rating
Day 4:
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 2 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 5:
0 2 0 1/fail
0 4 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
 Week 7: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
Exercise Sets Weight Rep Goal
Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 5:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Chest Isolation
Vertical Push
Triceps
Horizontal Pull
Deadlifts and Glute Bridges
Abs
Calves

No Rest between days 1 and 2

Day 2:
Quads
Quads
Hamstrings
Deadlifts and Glute Bridges
Rear/Medial Delts
Veritcal Pull
Vertical Push

No Rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Vertical Push
Quads
Abs
Calves

Rest one day between days 3 and 4

 Day 4:
Deadlifts and Glute Bridges
Hamstrings
Quads
Quads
Rear/Medial Delts
Horizontal Push
Horizontal Pull

No Rest between days 4 and 5

Day 5:
Vertical Pull
Biceps
Vertical Push
Triceps
Quads
Hamstrings
Abs
Calves

Rest one day between day 5 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals ( 2 = I wasn't sore at all in t
Exercise You Chose Below of Each Week ( 1 = I wasn't sore at all in t
( 0 = I was either just barel
( -1 = I was still notably sor
( -2 = I was still VERY SORE

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 3:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
 Exercise Sets
Day 4:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 5:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
( 2 = I wasn't sore at all in the muscles I trained today, and I got almost no pump whatsoever.)
( 1 = I wasn't sore at all in the muscles I trained today, but I could definitely feel a pump.)
( 0 = I was either just barely healed or just a tiny bit sore in the muscles I trained today, got a good pump, and felt like this was plenty of w
( -1 = I was still notably sore from last time in the muscles I trained today, and it felt like A LOT of work to complete the sets.)
( -2 = I was still VERY SORE from the last time I trained these muscles and it felt like overkill to complete the sets today.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

elt like this was plenty of work.)

lete the sets.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 5:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 3:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 5:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
 Week 5
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 3:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Exercise Sets Weight Rep Goal Rep Results *Rating

Day 5:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
 Week 6
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 4 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
Exercise Sets Weight Reps Rep Results *Rating
Day 4:
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 5:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
 Week 7: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
Exercise Sets Weight Rep Goal
Day 4:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 5:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT
Horizontal Push
Chest Isolation
Vertical Push
Triceps
Horizontal Pull
Deadlifts and Glute Bridges
Abs
Calves

No Rest between days 1 and 2

Day 2: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Quads
Quads
Hamstrings
Deadlifts and Glute Bridges
Rear/Medial Delts
Veritcal Pull
Vertical Push

No Rest between days 2 and 3

Day 3: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Vertical Push
Quads
Abs
Calves

Rest one day between days 3 and 4

Day 4: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Deadlifts and Glute Bridges
Hamstrings
Quads
Quads
Rear/Medial Delts
Horizontal Push
Horizontal Pull

No Rest between days 4 and 5

Day 5: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREAT

Vertical Pull
Biceps
Vertical Push
Triceps
Quads
Hamstrings
Abs
Calves

Rest one day between day 5 and the next week's day 1
 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and ti

(Type in the weight Week 1

for each exercise) Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 1:
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 2:
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 3:
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 4
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 4:
 #N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 3
#N/A 0 3
#N/A 0 3

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 5:
#N/A 0 3
#N/A 0 4
#N/A 0 3
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 4
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4:
 0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5:
0 3/fail 0 3 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 4 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
 0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 5:
0 3 0 2/fail
0 4 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 3:
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 4 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 4:
 0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 5:
0 3 0 1/fail
0 4 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 2 0 1/fail
0 2 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
 0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 5:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Chest Isolation
Vertical Push
Triceps
Horizontal Pull
Deadlifts and Glute Bridges
Abs
Calves

No Rest between days 1 and 2

Day 2:
Quads
Quads
Hamstrings
Deadlifts and Glute Bridges
Rear/Medial Delts
Veritcal Pull
Vertical Push

No Rest between days 2 and 3

Day 3:
Vertical Pull
Horizontal Pull
Rear/Medial Delts
Biceps
Vertical Push
Quads
Abs
Calves

Rest one day between days 3 and 4

Day 4:
Deadlifts and Glute Bridges
Hamstrings
Quads
Quads
Rear/Medial Delts
Horizontal Push
Horizontal Pull

No Rest between days 4 and 5

Day 5:
Vertical Pull
Biceps
Vertical Push
Triceps
Quads
Hamstrings
Abs
Calves

Rest one day between day 5 and the next week's day 1
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide:
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = The weight felt pretty
Exercise You Chose Below of Each Week (0 = The weight felt pretty
(-1 = The weight felt super

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 3:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 4
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 4:
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2
#N/A 0 2

Exercise Sets
Day 5:
#N/A 0 2
#N/A 0 4
#N/A 0 2
#N/A 0 3
#N/A 0 2
#N/A 0 2
#N/A 0 3
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = The weight felt pretty light and the reps were no major struggle to complete.)
(0 = The weight felt pretty heavy and the reps were tough but manageable to complete.)
(-1 = The weight felt super heavy and the reps were very tough to complete.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3:
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4:
 0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 5:
0 3/fail 0 2 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 2 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 3:
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 4:
 0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 2 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 5:
0 2 0 2/fail
0 4 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 2 0 2/fail
0 2 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 3:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 4:
 0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 5:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1