12 WEE ENTER YOUR 1RMS SQUAT BENCH PRESS DEADLIFT DAY 200 140 230 WEEK CHEST/TRICEPS BACK/BICEPS 1 (HEAVY) BENCH PRESS INCLINE PRESS DUMBBELL FLYE SETS REPS WT 2 2 12 12 92.5 75 DIP SUPINATED PUSHDOWN 3 MAX * (HEAVY) HAMMER CURL BARBELL CURL SETS REPS WT DEADLIFT WIDE GRIP PULLDOWN WIDE GRIP SEATED ROW 2 12 152.5 SETS REPS WT 2 2 12 12 82.5 @8 SETS REPS WT 2 2 12 12 132.5 92.5 5 MAX SEATED CALF RAISE (LIGHT) CLOSE GRIP BENCH PRESS SEATED PRESS SHOULDERS/TRICEPS SKULLCRUSHER ELBOWS-OUT EXTENSION LATERAL RAISE BAND PULL-APART (HEAVY) SQUAT FRONT SQUAT SINGLE-LEG PRESS LEGS GLUTE-HAM RAISE HAMSTRING CURL VACUUM HOLD * YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LE ** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF ** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF POSITION). EACH FOLLOWING W EKS OF POWERBUILDING ENTER YOUR ROUNDING USE 2.5 FOR KILOS, 5 FOR POUNDS NOTES MAKE SURE TO READ THROUGH THE INSTRUCT BELOW FOR INSTRUCTIONS ON EXERC 2.5 2 SETS REPS 3 3 8 8 3 MAX SETS REPS 3 WT SETS REPS WT SETS 100 2 80 2 4-5 SETS X 12-15 REPS 10 10 102.5 80 2 2 * 3 2-3 SETS X 20+ REPS MAX * 3 REPS WT SETS 10 167.5 2 WT SETS 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 3 8 165 2 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS ** SETS REPS WT SETS REPS WT SETS 3 3 8 8 90 ADD WT 2 2 10 10 92.5 SAME WT 2 2 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 20+ REPS SETS REPS WT SETS REPS WT SETS 3 3 8 8 145 97.5 2 2 10 10 145 97.5 2 2 2-4 SETS 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 5 MAX 5 MAX 5 RM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WE EAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE. 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND TIONS IN THE COURSE. CHECK CISES MARKED WITH * 4 REPS WT 8 8 107.5 85 MAX * REPS WT 8 175 REPS WT 8 8 97.5 ADD WT REPS WT 8 8 152.5 102.5 MAX EIGHT UNTIL YOU PERFORM HOLD IN THE STRETCHED 12 WEE ENTER YOUR 1RMS SQUAT BENCH PRESS DEADLIFT DAY 200 140 230 WEEK 5 (HEAVY) BENCH PRESS CHEST/SHOULDERS SETS REPS WT 1 3 3 1 5 6 127.5 112.5 @8 SETS REPS WT 3 3 6 6 @8 @8 SETS REPS WT 3 3 5 6 162.5 @8 VACUUM HOLD 5 MAX (LIGHT) CLOSE GRIP BENCH PRESS SETS REPS WT 5 5 115 3 MAX ** SETS REPS WT SEATED PRESS DB UPRIGHT ROW S/S BAND PULL APART DB FLYE BACK/BICEPS (LIGHT) BARBELL ROW WIDE GRIP CHIN CLOSE GRIP SEATED ROW INCLINE SHRUG CONCENTRATION CURL THICK BAR CURL SEATED CALF RAISE (HEAVY) SQUAT BELT SQUAT LEGS GLUTE-HAM RAISE SEATED HAMSTRING CURL S/S STIFF LEG DB DL SHOULDERS/TRICEPS INCLINE SMITH EXTENSION BW TRICEPS EXTENSION LATERAL RAISE S/S REVERSE PEC DECK (HEAVY) DEADLIFT REVERSE HYPEREXTENSION CHEAT DB ROW BACK/BICEPS 3 5 5 MAX 185 INCLINE DB CURL PLANK * YES, YOU ARE STILL ** YOU MUST PERFORM AT LEAST 10 REPS PER SET ON BW EXTENSIONS. IF YO PERFORM *** IN WEEK 5, CHOOSE A WEIGHT THAT YOU CAN DO FOR ABOUT 15-20 REPS FAILURE. IF, AT THE END OF 10 MINUTES, YOU PERFORMED EKS OF POWERBUILDING ENTER YOUR ROUNDING USE 2.5 FOR KILOS, 5 FOR POUNDS NOTES MAKE SURE TO READ THROUGH THE INSTRUCT BELOW FOR INSTRUCTIONS ON EXERC 2.5 6 7 SETS REPS WT SETS REPS WT SETS 3 5 3 1 3 4 130 117.5 ADD WT 1 3 2 1 3 6 132.5 120 SAME WT 1 REPS WT SETS 6 6 SAME WT SAME WT 2 2 2 3 SETS X 12 REPS 2-3 SETS X 20+ REPS SETS REPS 3 3 4 4 WT SETS ADD WT 2 ADD WT 2 2-3 SETS OF 12-15 REPS 2-3 SETS X 20+ REPS 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS * SETS REPS WT SETS REPS WT SETS 5 3 3 4 167.5 ADD WT 3 2 3 6 172.5 SAME WT 1 2 2-3 SETS OF 8-12 REPS 3 SETS X 12 REPS 5 MAX SETS REPS 5 5 3 MAX 5 MAX WT SETS REPS WT SETS 117.5 5 5 120 5 MAX ** 3 REPS WT SETS 4-5 SETS OF 5-8 REPS ** 3 5 3 SETS X 15 REPS SETS REPS WT SETS 5 3 192.5 3 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 3 197.5 1 *** 5 MAX 5 MAX 5 L STUCK WITH THESE. PERFORM THEM EXACTLY AS YOU DID IN WEEKS 1-4. OU PERFORM AT LEAST 3X10 IN WEEK 5, ADD WEIGHT IN WEEK 6 (AND SO ON). OTHERWISE, REPEAT THE RM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE. PS. THEN DO AS MANY REPS AS POSSIBLE IN 10 MINUTES, RESTING AS LITTLE AS POSSIBLE BETWEEN SETS D AT LEAST 50 REPS, THEN ADD WEIGHT THE NEXT WEEK. OTHERWISE, REPEAT THE SAME WEIGHT AND TIONS IN THE COURSE. CHECK ISES MARKED WITH * 8 REPS WT AMRAP 122.5 4 ADD WT REPS WT 4 4 ADD WT ADD WT REPS WT AMRAP 4 175 ADD WT MAX REPS WT 5 110 MAX ** REPS WT AMRAP 202.5 MAX E SAME WEIGHT UNTIL YOU S AND TAKING EACH SET TO TRY FOR 50. 12 WEE ENTER YOUR 1RMS SQUAT BENCH PRESS DEADLIFT DAY 200 140 230 WEEK BENCH/SHOULDERS/TRI CEPS DEADLIFT/ABS 9 (HEAVY) BENCH PRESS SETS REPS WT 4 2 130 DIP STANDING PRESS FREE TIME 3 MAX * (HEAVY) DEADLIFT GLUTE-HAM RAISE SETS REPS WT 4 5 2 MAX 212.5 * 20 MIN FREE TIME BENCH/BACK/BICEPS 20 MIN PLANK 5 MAX (LIGHT) CLOSE GRIP BENCH PRESS SETS REPS WT 4 3 110 CHIN CHEAT DB ROW 3 MAX * (HEAVY) SQUAT FRONT SQUAT LEG PRESS SETS REPS WT 4 2 2 3 185 110 VACUUM HOLD 5 MAX BARBELL CURL SQUAT/LEGS * YOU MUST PERFORM AT LEAST 10 REPS PER SET. IF YOU PERFORM AT LEAS AT L EKS OF POWERBUILDING ENTER YOUR ROUNDING USE 2.5 FOR KILOS, 5 FOR POUNDS NOTES MAKE SURE TO READ THROUGH THE INSTRUCT BELOW FOR INSTRUCTIONS ON EXERC 2.5 10 11 SETS REPS WT SETS REPS WT SETS 5 1 132.5 * 2 2RM 1 3 MAX MAX * 3 * 3 2-3 SETS X 20+ REPS (LIGHT) 15 MIN 10 MIN SETS REPS WT SETS REPS WT SETS 5 5 1 MAX 217.5 * * 5 2 MAX 2RM * 1 5 15 MIN 5 MAX SETS REPS 4 3 3 MAX 10 MIN 5 MAX WT SETS REPS WT 112.5 2 3 112.5 MAX * 3 REPS WT SETS 2 3 2RM 115 1 * 3 2-3 SETS OF 12-15 REPS 5 SETS 2-3 SETS OF 12-15 REPS SETS REPS 5 2 1 3 5 MAX WT SETS 190 * 115 2 2-3 SETS OF 12-15 REPS 5 MAX 5 ST 10 IN EVERY SET WEEK 9, ADD WEIGHT IN WEEK 10 (AND SO ON). OTHERWISE, REPEAT THE SAME WE LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE. TIONS IN THE COURSE. CHECK ISES MARKED WITH * 12 REPS WT 3 125 MAX * N/A REPS WT 3 MAX 207.5 * N/A MAX REPS WT MAX * REPS WT 3 180 MAX EIGHT UNTIL YOU PERFORM