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