Linear Progression
Increase weight every week on dumbbell on
Dumbbell Bench Press
Overhead Press
Deload (Linear Progression Only)
AMRAP @RPE 8
Means as many reps as possible with 2 reps left in the tank
Symbolised by a + sign
Dynamic Double Progression (All Exercise Except For Exercises Included in Linear
Progression)
Start by doing 3 sets of 8 and then add reps until you get to 3 sets of 12 reps. However, each
individual set progresses independently of the other sets.
Example
Week 1
Set 1 - 12 Reps @12kg
Set 2 - 11 Reps @12kg
Set 3 - 10 Reps @12kg
Week 2
Set 1 - 8 Reps @14kg
Set 2 - 12 Reps @12kg
Set 3 - 11 Reps @12kg
Day 1
Dumbbell Bench Press (@85% 5RM)
4 Sets - 3 Reps
Set 5 - 3 Reps +
Bicep Curl
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
JM Press (Dumbbell)
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Chest-Supported Dumbbell Rows
Set 1 - 8 Reps
Set 2 - 8 Reps
Set 3 - 8 Reps
Day 2
Overhead Press (@85% 5RM)
4 Sets - 3 Reps
Set 5 - 3 Reps +
Bulgarian Split Squat
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Romanian Deadlift (Dumbell)
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Leg Extension
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Hamstring Curl
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Sissy Squat (Optional)
Day 3
Dumbbell Bench Press (@85% 5RM)
4 Sets - 3 Reps
Set 5 - 3 Reps +
Lateral Raises
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
Lat Pulldown
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 8 reps
One Rep Max Calculator
Reps x Weight x 0.0333 + Weight = 1RM
5 Rep Max Calculator
5RM = 1RM ÷ 1.1665
