TYPE IN YOUR CURRENT PRS BELOW (kg or lbs) SQUAT BENCH 90 DEADLIFT 60 100 Week 1, Day 1 Squat (Quads) and Bench Exercise @RPE/Weight Squat Single 74.25 Paused Squats 65.25 Flat Bench 42 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 1, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 46.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 1, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 1, Day 4 REST REST Exercise @RPE/Weight Week 1, Day 5 Deadlifts and Squat (Hamstring) Deadlift 77.5 Squats 67.5 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 1, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Flat Bench Single 52.5 Tempo Flat Bench (3sec count) 42 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 1, Day 7 REST REST Exercise @RPE/Weight Week 4, Day 1 Squat (Quads) and Bench Squat Single 81 Squats 67.5 Flat Bench 43.5 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 4, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 49.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 4, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 4, Day 4 REST REST Week 4, Day 5 Deadlifts and Squat (Hamstring) Exercise @RPE/Weight Deadlift Single 87.5 Squats 67.5 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 4, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Tempo Bench Press (3sec count) 48 Flat Bench 43.5 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 4, Day 7 REST REST PR WEEK! 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Exercise @RPE/Weight Squat Single PR ATTEMPT Week 7, Day 1 Squat (Quads) and Bench Squats Flat Bench 72 46.5 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 6, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise Paused Flat Bench Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 6, Day 3 @RPE/Weight 54 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 6, Day 4 REST REST Exercise @RPE/Weight Deadlift Single PR ATTEMPT Week 6, Day 5 Deadlifts and Squat (Hamstring) Paused Squats 72 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 6, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Bench Single PR ATTEMPT Flat Bench 48 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 6, Day 7 REST REST SBD Total: 250 Sets Reps Personal Notes 1 1 3 6 3 8 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 5 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 3 6 3 5 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 1 1 2 6 ; 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST Sets Reps Personal Notes 1 1 3 7 3 9 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 6 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 1 1 3 5 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 3 5 2 7 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST PR WEEK! PR WEEK! PR WEEK! Sets Reps Personal Notes 1 1 3 6 3 8 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 4 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure PR WEEK! Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 1 1 3 3 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 1 1 2 6 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST Week 2, Day 1 Squat (Quads) and Bench Exercise @RPE/Weight Squat Single 76.5 Squats 65.25 Flat Bench 42 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 2, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 46.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 2, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 2, Day 4 REST REST Exercise @RPE/Weight Week 2, Day 5 Deadlifts and Squat (Hamstring) Deadlift Single Squats Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction 85 67.5 Week 2, Day 6 Bench and Back (Lat Focused) 9 @RPE/Weight Tempo Bench Press (3sec count) 46.5 Flat Bench 42 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 2, Day 7 REST REST Exercise @RPE/Weight Week 5, Day 1 Squat (Quads) and Bench Squat Single 83.25 Paused Squats 69.75 Flat Bench 45 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 5, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 52.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 5, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 5, Day 4 REST REST Week 5, Day 5 Deadlifts and Squat (Hamstring) Exercise @RPE/Weight Deadlift 85 Squats 69.75 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 5, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Bench Single 55.5 Flat Bench 46.5 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 5, Day 7 REST REST PR WEEK! PR WEEK! PR WEEK! Sets Reps Personal Notes 1 1 3 7 3 9 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 6 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 1 1 4 5 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 3 5 2 7 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST Sets Reps Personal Notes 1 1 3 6 3 8 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 4 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 2 4 3 4 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 1 1 2 6 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST PR WEEK! 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Week 3, Day 1 Squat (Quads) and Bench Exercise @RPE/Weight Squat Single 78.75 Paused Squats 67.5 Flat Bench 43.5 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 3, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 49.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip T-bar Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 3, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 3, Day 4 REST REST Exercise @RPE/Weight Week 3, Day 5 Deadlifts and Squat (Hamstring) Deadlift 80 Squats 69.75 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 3, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Paused Bench Single 54 Tempo Flat Bench (3sec count) 43.5 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 3, Day 7 REST REST Exercise @RPE/Weight Week 6, Day 1 Squat (Quads) and Bench Squat Single @RPE 9 Squats 69.75 Flat Bench 45 Flat Smith Machine Bench Press Leg Press (Single Leg) Leg Extensions Leg Adduction Week 6, Day 2 Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight Paused Flat Bench 52.5 Incline Dumbbell Bench Press Medium Grip Cable Row Wide Grip Machine Row Machine Low Row Machine Chest Fly Cable Rear Delt Fly Week 6, Day 3 Shoulders and Arms Exercise @RPE/Weight Dumbbell Shoulder Press DB Lateral Raises (Seated) Cable Lateral Raises DB Hammer Curls Preacher Curl (Single Arm) Incline Bicep Curl (seated) Tricep V-bar Pushdown Tricep Extension (Single Arm) Week 6, Day 4 REST REST Week 6, Day 5 Deadlifts and Squat (Hamstring) Exercise @RPE/Weight Deadlift 87.5 Squats 72 Barbell RDLs Hamstring Curls Leg Press (Single Leg) Leg Adduction Week 6, Day 6 Bench and Back (Lat Focused) Exercise @RPE/Weight Bench Single @RPE 9 Flat Bench 46.5 Wide Grip Lat Pulldown Cable Lat Pullover "JPG" Lat Pull Downs (single arm) Incline Smith Machine Bench Press Cable Rear Delt Fly Week 6, Day 7 REST REST PR WEEK! 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Sets Reps Personal Notes 1 1 3 6 3 8 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 5 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 3 5 3 5 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 1 1 2 6 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST Sets Reps Personal Notes 1 1 3 7 3 9 2 Until Failure 2 Until Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 2 5 3 6-10 2 Until Failure 3 Form Failure 3 Form Failure 3 Until Failure 3 Until Failure Sets Reps Personal Notes 3 6-10 3 10-15 2 Until Failure 3 Form Failure 2 Until Failure 2 Until Failure 3 Until Failure 2 Form Failure REST REST REST Sets Reps Personal Notes 2 3 3 3 2 8-10 3 Form Failure 2 Until Failure 3 Until Failure Sets Reps Personal Notes 1 1 2 7 3 Form Failure 3 Until Faillure 2 Form Failure 3 Until Failure 3 Until Failure REST REST REST PR WEEK! 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