Day 1 Day 2 Bench (275) 6 for 2 Weight 210 Deadlift 6 for 2 Weight 360 Triceps Biceps Calves Upper Back Hamstrings Lats 12-15 reps NOTE: Calves x2 reps Day 3 6 for 3 Week 1 Day 4 Day 5 6 for 2 210 210 6 for 3 360 Triceps Calves Squat Biceps Triceps Upper Back Calves Lats Hamstrings 10-12 reps 8-10 reps 3 set, 120 rest Day 6 Day 1 6 for 4 Day 2 Day 3 6 for 2 210 6 for 2 Day 5 6 for 5 210 6 for 4 360 Week 2 Day 4 210 6 for 2 360 Day 6 6 for 5 360 360 Biceps Triceps Biceps Triceps Biceps Triceps Biceps Upper Back Calves Upper Back Calves Upper Back Calves Upper Back Hamstrings Lats Squat Lats 8-10 reps 12-15 reps 10-12 reps 8-10 reps 4 set, 90 rest Day 1 6 for 2 Day 2 Day 3 6 for 6 210 Week 3 Day 4 Day 5 6 for 2 210 6 for 2 Day 1 5 for 5 210 6 for 6 360 Day 6 225 6 for 2 360 360 Triceps Biceps Triceps Biceps Triceps Biceps Triceps Calves Upper Back Calves Upper Back Calves Upper Back Calves Hamstrings Lats Squat Lats Hamstrings Hamstrings 12-15 reps 10-12 reps 8-10 reps 12-15 reps 5 set, 60 rest 3s Day 2 Day 3 6 for 2 Week 4 Day 4 Week 5 Day 5 4 for 4 210 5 for 5 Day 1 6 for 2 235 6 for 2 385 Day 6 210 4 for 4 360 Day 2 6 for 2 405 360 Biceps Triceps Biceps Triceps Biceps Triceps Biceps Upper Back Calves Upper Back Calves Upper Back Calves Upper Back Lats Squat Lats Hamstrings Lats Hamstrings Lats 12-15 reps 10-12 reps 6-8 reps 12-15 reps 3 set, 150 rest 3 set, 150 rest Day 3 3 for 3 Week 5 Day 4 Week 6 Day 5 6 for 2 250 Day 1 2 for 2 210 3 for 3 Day 2 Day 3 6 for 2 260 6 for 2 430 Triceps Calves Squat Day 6 210 2 for 2 360 452 Biceps Triceps Biceps Triceps Biceps Triceps Upper Back Calves Upper Back Calves Upper Back Calves Lats Hamstrings Lats Hamstrings Lats Squat 10-12 reps 6-8 reps 12-15 reps 10-12 reps 3 set, 150 rest 3 set, 150 rest Week 6 Day 4 Day 5 MAX Day 6 275 6 for 2 MAX 360 475 Biceps Triceps Biceps Upper Back Calves Upper Back Lats Hamstrings Lats 10-12 reps 6-8 reps 3 set, 150 rest