Week 1
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Sets
2
2
2
2
3
2
Week 2
Weight Rep Goal Rep Results *Rating
85
70
65
40
20
5
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
9,8,7
10,9,8
10,9,9
10,10,9
11,10,9
10,10,10
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Week 1
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
Sets
3
2
3
4
Sets
2
2
2
2
3
2
220
220
55
85
3/fail
10,10,9
3/fail
9,8,8
3/fail
9,8,8
3/fail 12,12,9,9,10,11
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
Sets
3
3
3
3
4
35
40
110
75
30
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
11,10,9
9,8,7
8,9,8
12,11,11
11,10,9
12,11,10
1
1
2
2
0
1
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
Sets
3
3
3
3
2
2
2
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
11,9,8,7
9,8,8,8
12,12,12,12
10,10,10,10
10,10,8
11,10,10
0
0
1
0
0
1
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
3
2
3
6
225
225
55
85
3/fail
3/fail
3/fail
3/fail
8,8,8
8.7
11,10,9
12,10,8,8,8,8
0
0
0
0
95
95
10
220
15
3/fail
3/fail
3/fail
3/fail
3/fail
10,9,9
9,9,8
9,8,8
9,8,7
10,9,9,9,9,9
1
0
0
0
2
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
35
40
110
75
30
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
95
95
10
225
15
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
Week 2
Weight Rep Goal Rep Results *Rating
20
30
45
75
35
45
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
10,10,10,10
10,10,10,8
10,9,8
12,12,12
10,10,9
14,11,11
8,7,6
2
1
0
1
1
1
1
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
90
75
70
40
20
5
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Sets
3
2
3
6
Sets
3
3
3
3
3
3
Sets
3
3
3
3
4
20
30
45
75
35
45
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
Sets
3
3
3
3
2
2
3
Sets
4
4
4
4
3
3
Week 5
Weight Rep Goal Rep Results *Rating
90
75
70
40
20
5
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Week 4
Weight Rep Goal Rep Results *Rating
230
230
55
90
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
Sets
3
2
3
6
35
40
115
80
30
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
Sets
3
3
3
3
3
3
235
235
55
90
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
100
100
10
230
15
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
Sets
3
3
3
3
4
35
40
115
80
30
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
20
30
45
80
35
45
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
Sets
3
3
3
3
2
2
3
Week 6
Weight Rep Goal Rep Results *Rating
95
80
75
40
20
5
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Sets
3
2
3
6
Sets
3
3
3
3
3
3
100
100
10
235
15
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
Sets
3
3
3
3
4
240
240
55
95
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
20
30
45
80
35
45
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
Sets
3
3
3
3
2
2
3
4
4
4
4
3
3
Week 7: Deload
Weight Rep Goal Rep Results *Rating
95
75
70
45
20
5
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
35
40
120
85
30
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
Weight
Reps
3
2
3
6
240
240
60
95
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
105
105
10
240
15
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
Weight
Reps
3
3
3
3
3
3
40
45
120
85
35
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
20
30
45
85
35
45
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
2
2
2
2
2
2
85
70
65
40
20
5
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Exercise
Day 2:
Leg Press
Leg Press
Lying Leg Curl
Calves on Leg Press
Sets Weight
2
2
2
2
220
220
55
85
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
Sets Weight
2
2
2
2
2
2
35
40
110
75
30
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 7: Deload
Sets
Weight
Reps
3
3
3
3
4
105
105
10
240
15
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Week 6
Weight Rep Goal Rep Results *Rating
Sets Weight
Week 7: Deload
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Exercise
Day 1:
Incline Machine Bench Press
Machine Chest Flye
Flat Machine Bench Press
Row Machine
Dumbbell Side Lateral Raise
Hanging Knee Raise
Week 7: Deload
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Week 5
Weight Rep Goal Rep Results *Rating
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
4
4
4
4
3
3
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
Sets
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
2
2
3
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
4
4
4
4
4
3
3
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
3
3
Sets
Week 3
Sets Weight Rep Goal Rep Results *Rating
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
85
70
65
40
20
5
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
4
4
4
4
3
3
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
Narrow Grip Pulldown
Underhand Pulldown
Chest Supported Row
Medium Grip Bench Press
Dumbbell Rear Lateral Raise
Hanging Strait Leg Raise
Week 3
Sets Weight Rep Goal Rep Results *Rating
Exercise
Day 4:
Deadlif
Deadlif
45 Degree Back Raise
Leg Press
Stair Calves
Sets Weight
2
2
2
2
2
50
50
5
110
10
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 7: Deload
Sets
Weight
Reps
3
3
3
3
2
2
3
20
35
50
85
40
50
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 5:
Incline Dumbbell Curl
Cable Tricep Pushdown
Seated Dumbbell Shoulder Press
Barbell Shrug
Wide Grip Pullup
Incline Dumbbell Press
Modified Candlestick
Sets Weight
2
2
2
2
2
2
2
10
15
25
40
20
25
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 1
Exercise
Day 1:
0
0
0
0
0
0
Sets
2
2
2
2
3
2
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
0
Sets
3
2
3
4
Sets
2
2
2
2
3
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
Sets
3
3
3
3
4
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
0
0
Sets
3
3
3
3
2
2
2
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
0
3
2
3
4
0
0
0
0
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
Exercise
Day 3:
0
0
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
0
0
0
0
0
0
Sets
3
2
3
4
Sets
2
2
2
2
3
2
Sets
3
3
3
3
4
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
Sets
3
3
3
3
2
2
2
Sets
2
2
2
2
3
2
Week 5
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
0
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
0
0
0
0
Sets
3
2
3
4
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
0
0
0
0
0
0
Sets
2
2
2
2
3
2
0
0
0
0
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
0
0
0
0
0
Sets
3
3
3
3
4
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
0
0
0
0
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
0
0
0
0
0
0
0
Sets
3
3
3
3
2
2
2
Week 6
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
0
0
0
0
0
0
Sets
3
2
3
4
Sets
2
2
2
2
3
2
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
0
0
0
0
0
Sets
3
3
3
3
4
0
0
0
0
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
0
0
0
0
0
0
0
Sets
3
3
3
3
2
2
2
2
2
2
2
3
2
Week 7: Deload
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
0
0
0
0
0
0
Weight
Reps
3
2
3
4
0
0
0
0
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 2:
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
0
0
0
0
0
Weight
Reps
2
2
2
2
3
2
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 3:
0
0
0
0
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
2
2
2
2
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
2
2
2
2
2
2
0
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 7: Deload
Sets
Weight
Reps
3
3
3
3
4
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 4:
0
0
0
0
0
Week 6
Weight Rep Goal Rep Results *Rating
2
2
2
2
2
2
Week 7: Deload
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Sets Weight
Week 7: Deload
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Week 5
Weight Rep Goal Rep Results *Rating
Sets
Week 6
Weight Rep Goal Rep Results *Rating
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
2
2
2
2
3
2
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
Sets
Week 5
Weight Rep Goal Rep Results *Rating
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
2
2
2
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
4
2
2
2
2
3
2
Week 3
Sets Weight Rep Goal Rep Results *Rating
2
2
2
2
3
2
Sets
Week 3
Sets Weight Rep Goal Rep Results *Rating
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
0
0
0
0
0
2
2
2
2
3
2
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
Sets Weight
2
2
2
2
2
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 7: Deload
Sets
Weight
Reps
3
3
3
3
2
2
2
0
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 5:
0
0
0
0
0
0
0
Sets Weight
2
2
2
2
2
2
2
0
0
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 1
Exercise
Day 1:
Incline Medium Grip Bench Press
Flat Dumbbell Flye
Flat Dumbbell Bench Press
Flat Machine Bench Press
1-Arm Dumbbell Row
Barbell Upright Row
Hanging Knee Raise
Sets
3
2
2
2
3
3
3
Week 2
Weight Rep Goal Rep Results *Rating
55
25
35
60
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
Incline Medium Grip Bench Press
Flat Dumbbell Flye
Flat Dumbbell Bench Press
Flat Machine Bench Press
1-Arm Dumbbell Row
Barbell Upright Row
Hanging Knee Raise
Week 1
Exercise
Day 2:
Leg Press
Leg Press
Seated Leg Curl
Calves on Leg Press
Sets
3
3
4
4
Sets
2
2
2
2
3
3
3
225
225
0
75
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
Leg Press
Leg Press
Seated Leg Curl
Calves on Leg Press
Sets
3
3
3
3
4
0
0
0
0
20
20
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
Dumbbell Side Lateral Raise
Dumbbell Rear Lateral Raise
0
Sets
4
4
4
4
3
3
2
2
3
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3
3
4
4
235
235
0
80
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
20
20
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
Leg Press
Leg Press
Seated Leg Curl
Calves on Leg Press
Exercise
Day 3:
0
0
0
0
Dumbbell Side Lateral Raise
Dumbbell Rear Lateral Raise
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Sets
3
3
4
4
Sets
2
2
2
2
3
3
3
Sets
3
3
3
3
4
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
Sets
4
4
4
4
3
3
2
2
3
Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating
3
2
2
2
3
3
3
60
30
40
65
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
Incline Medium Grip Bench Press
Flat Dumbbell Flye
Flat Machine Bench Press
1-Arm Dumbbell Row
Barbell Upright Row
Hanging Knee Raise
Week 4
Weight Rep Goal Rep Results *Rating
240
240
0
80
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
Leg Press
Leg Press
Seated Leg Curl
Calves on Leg Press
3
3
4
4
0
0
0
0
20
20
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
0
0
0
0
Dumbbell Side Lateral Raise
Dumbbell Rear Lateral Raise
0
250
250
0
85
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
Exercise
Day 2:
Leg Press
Leg Press
Seated Leg Curl
Calves on Leg Press
0
0
0
0
20
20
0
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 3:
0
0
0
0
Dumbbell Side Lateral Raise
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
0
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 4:
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
1/2 reps of Week 1
1/2 reps of Week 1
2
2
2
2
60
0
0
0
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
2
2
2
2
225
225
0
75
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
Rep Goal
2
2
2
2
2
0
0
0
0
20
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
2
0
1/2 reps of Week 1
Sets Weight
2
2
2
2
2
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 5: Deload
Sets Weight
4
4
4
4
3
3
2
2
3
55
25
Week 5: Deload
Sets Weight
3
3
3
3
4
Rep Goal
2
2
Week 5: Deload
Sets Weight
2
2
2
2
3
3
3
Sets Weight
Week 5: Deload
Sets Weight
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
4
4
4
4
3
3
2
2
3
60
25
40
65
0
0
0
Exercise
Day 1:
Incline Medium Grip Bench Press
Flat Dumbbell Flye
Flat Dumbbell Bench Press
Flat Machine Bench Press
1-Arm Dumbbell Row
Barbell Upright Row
Hanging Knee Raise
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
4
3
2
2
2
3
3
3
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
2
2
2
2
3
3
3
Sets
Week 3
Sets Weight Rep Goal Rep Results *Rating
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
60
25
35
65
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
0
0
0
0
0
3
2
2
2
3
3
3
Exercise
Day 1:
Incline Medium Grip Bench Press
Flat Dumbbell Flye
Flat Dumbbell Bench Press
Flat Machine Bench Press
1-Arm Dumbbell Row
Barbell Upright Row
Hanging Knee Raise
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
0
0
0
0
Dumbbell Side Lateral Raise
Dumbbell Rear Lateral Raise
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
0
Reps
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 5:
0
Sets Weight
Rep Goal
2
0
1/2 reps of Week 1
0
2
0
1/2 reps of Week 1
0
0
0
0
0
2
2
2
2
2
0
0
0
0
0
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 1
Exercise
Day 1:
0
0
0
0
0
Sets
2
1
2
2
2
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
Sets
3
3
3
Sets
2
2
2
2
2
0
0
0
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
Sets
3
3
3
3
Sets
3
3
3
3
2
2
2
3/fail
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3
3
3
0
0
0
*Rating
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
2
2
2
2
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
*Rating
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
2
2
2
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets Weight
2
2
2
2
2
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 3: Deload
Sets Weight Rep Goal Rep Results
3
3
3
3
0
0
0
0
*Rating
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
2
2
2
2
2
Rep Goal
Week 3: Deload
Sets Weight Rep Goal Rep Results
Week 2
Weight Rep Goal Rep Results *Rating
Sets Weight
Week 3: Deload
Sets Weight Rep Goal Rep Results
Exercise
Day 3:
0
0
0
0
0
Week 1
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
Exercise
Day 1:
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
0
0
0
0
2
1
2
2
2
*Rating
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
0
0
0
0
0
Week 3: Deload
Sets Weight Rep Goal Rep Results
Sets Weight
2
2
2
2
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 3: Deload
Sets Weight Rep Goal Rep Results
3
3
3
3
2
2
2
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
*Rating
Exercise
Day 5:
0
0
0
0
0
0
0
Sets Weight
2
2
2
2
2
2
2
0
0
0
0
0
0
0
Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1