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rp-male-physique-template-3x-week-full-body

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Week 1
Exercise
Day 1:
0
0
0
0
0
0
0
0
Sets
3
3
3
3
3
3
2
2
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
0
0
0
0
0
Sets
3
3
3
3
3
3
2
2
Sets
3
3
3
3
3
3
2
2
3
3
3
3
3
3
2
2
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
Week 1
Exercise
Day 3:
0
0
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
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
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
Sets
3
3
3
3
3
3
2
2
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
0
0
0
0
Sets
3
3
3
3
3
3
2
2
Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
3
3
2
2
0
0
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
3
3
2
2
3
3
3
3
3
3
2
2
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
3
3
2
2
Sets
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
1/fail
Exercise
Day 2:
0
0
0
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
0
0
2/fail
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
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
1/2 reps of Week 1
Sets Weight
2
2
2
2
2
2
2
2
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
1/2 reps of Week 1
1/2 reps of Week 1
Week 5: Deload
Sets Weight
3
3
3
3
3
3
2
2
2
2
2
2
2
2
2
2
Week 5: Deload
Sets Weight
3
3
3
3
3
3
2
2
Sets Weight
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
Rep Results *Rating
Exercise
Day 3:
0
0
0
0
0
0
0
0
Sets Weight
2
2
2
2
2
2
2
2
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
1/2 reps of Week 1
1/2 reps of Week 1
Week 1
Exercise
Day 1:
0
0
0
0
0
0
0
0
0
Sets
4
4
4
4
3
3
3
2
2
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 1:
0
0
0
0
0
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
0
0
0
0
0
0
Sets
4
4
4
3
3
3
3
2
2
Sets
4
4
4
3
3
3
3
2
2
4
4
4
4
3
3
3
2
2
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 1:
0
0
0
0
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 2:
0
0
0
0
0
0
0
0
0
Week 1
Exercise
Day 3:
0
0
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
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
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 3:
0
0
0
0
0
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
2/fail
2/fail
Exercise
Day 1:
0
0
0
0
0
0
0
0
0
Sets
4
4
4
3
3
3
3
2
2
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 3:
0
0
0
0
0
0
0
0
0
Sets
4
4
4
3
3
3
3
2
2
Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating
4
4
4
4
3
3
3
2
2
0
0
0
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
0
0
0
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 2:
0
0
0
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
4
4
4
3
3
3
3
2
2
4
4
4
4
3
3
3
2
2
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
4
4
4
3
3
3
3
2
2
Sets
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
1/fail
1/fail
Exercise
Day 2:
0
0
0
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 3:
0
0
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
2
2
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
1/2 reps of Week 1
Sets Weight
Rep Goal
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
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
Week 5: Deload
Sets Weight
4
4
4
3
3
3
3
2
2
Rep Goal
2
2
Week 5: Deload
Sets Weight
4
4
4
3
3
3
3
2
2
Sets Weight
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 3:
0
0
0
0
0
0
0
0
Sets Weight
Rep Goal
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
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
Week 1
Exercise
Day 1:
Medium Grip Bench Press
Incline Dumbbell Press
Dumbbell Side Lateral Raise
Underhand Pullup
1-Arm Dumbbell Row
Lying Leg Curl
Leg Press
Sets
3
3
2
2
2
1
1
Week 2
Weight Rep Goal Rep Results *Rating
185
65
15
10
70
100
215
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
Medium Grip Bench Press
Incline Dumbbell Press
Dumbbell Side Lateral Raise
Underhand Pullup
1-Arm Dumbbell Row
Lying Leg Curl
Leg Press
Week 1
Exercise
Day 2:
High Bar Squat
Stiff-Legged Deadlif
Cable Upright Row
Wide-Grip Pulldown
1-Arm Dumbbell Row
Incline Medium Grip Bench Press
Flat Dumbbell Bench Press
Sets
3
3
2
2
2
1
1
Sets
3
3
3
2
2
2
1
1
3
3
2
2
2
1
1
195
70
15
10
75
105
225
*Rating
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Week 2
Weight Rep Goal Rep Results *Rating
215
250
15
80
70
155
65
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
High Bar Squat
Stiff-Legged Deadlif
Cable Upright Row
Wide-Grip Pulldown
1-Arm Dumbbell Row
Incline Medium Grip Bench Press
Flat Dumbbell Bench Press
Week 1
Exercise
Day 3:
Overhand Pullup
Chest Supported Row
Cable Facepull
EZ Curl
Medium Grip Bench Press
Incline Dumbbell Press
Deadlif
Lying Leg Curl
Week 3: Deload
Sets Weight Rep Goal Rep Results
225
265
15
85
75
165
70
*Rating
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Week 2
Weight Rep Goal Rep Results *Rating
10
100
80
10
185
155
315
105
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
Overhand Pullup
Chest Supported Row
Cable Facepull
EZ Curl
Medium Grip Bench Press
Incline Dumbbell Press
Deadlif
Lying Leg Curl
10
105
85
10
195
165
330
110
2
2
2
2
2
2
2
185
65
15
10
70
100
215
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
Exercise
Day 2:
High Bar Squat
Stiff-Legged Deadlif
Cable Upright Row
Wide-Grip Pulldown
1-Arm Dumbbell Row
Incline Medium Grip Bench Press
Flat Dumbbell Bench Press
Sets Weight
2
2
2
2
2
2
2
215
250
15
80
70
155
65
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 3: Deload
Sets Weight Rep Goal Rep Results
3
3
3
2
2
2
1
1
Sets Weight
Week 3: Deload
Sets Weight Rep Goal Rep Results
3
3
2
2
2
1
1
Exercise
Day 1:
Medium Grip Bench Press
Incline Dumbbell Press
Dumbbell Side Lateral Raise
Underhand Pullup
1-Arm Dumbbell Row
Lying Leg Curl
Leg Press
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
*Rating
Exercise
Day 3:
Overhand Pullup
Chest Supported Row
Cable Facepull
EZ Curl
Medium Grip Bench Press
Incline Dumbbell Press
Deadlif
Lying Leg Curl
Sets Weight
2
2
2
2
2
2
2
2
5
50
40
5
95
80
160
55
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
1/2 reps of Week 1
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