12 WEEKS OF
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 LEAST 3
AT LEAST 10 REP
**
IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS.
POSITION). EACH FOLLOWING WEEK, USE TH
**
IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS.
POSITION). EACH FOLLOWING WEEK, USE TH
2 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING
USE 2.5 FOR KILOS, 5 FOR
POUNDS
NOTES
MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W
2.5
2
SETS
REPS
3
3
8
8
3
MAX
SETS
REPS
3
WT
SETS
4
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
U PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL Y
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
LOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES
E INSTRUCTIONS IN THE COURSE. CHECK
S ON EXERCISES 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
E SAME WEIGHT UNTIL YOU PERFORM
0 SECOND HOLD IN THE STRETCHED
12 WEEKS OF
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)
BACK/BICEPS
DEADLIFT
REVERSE HYPEREXTENSION
CHEAT DB ROW
BACK/BICEPS
3
5
5
MAX
185
INCLINE DB CURL
PLANK
*
YES, YOU ARE STILL STUCK WI
** YOU MUST PERFORM AT LEAST 10 REPS PER SET ON BW EXTENSIONS. IF YOU PERFORM
PERFORM AT LEAST 1
*** IN WEEK 5, CHOOSE A WEIGHT THAT YOU CAN DO FOR ABOUT 15-20 REPS. THEN DO
FAILURE. IF, AT THE END OF 10 MINUTES, YOU PERFORMED AT LEAST 5
12 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING
USE 2.5 FOR KILOS, 5 FOR
POUNDS
NOTES
MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE
BELOW FOR INSTRUCTIONS ON EXERCISES MARKED
2.5
6
7
8
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
U ARE STILL STUCK WITH THESE. PERFORM THEM EXACTLY AS YOU DID IN WEEKS 1-4.
IONS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 5, ADD WEIGHT IN WEEK 6 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIG
PERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
15-20 REPS. THEN DO AS MANY REPS AS POSSIBLE IN 10 MINUTES, RESTING AS LITTLE AS POSSIBLE BETWEEN SETS AND TAKING
ERFORMED AT LEAST 50 REPS, THEN ADD WEIGHT THE NEXT WEEK. OTHERWISE, REPEAT THE SAME WEIGHT AND TRY FOR 50.
NOTES
E INSTRUCTIONS IN THE COURSE. CHECK
S ON EXERCISES 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
REPEAT THE SAME WEIGHT UNTIL YOU
WEEN SETS AND TAKING EACH SET TO
IGHT AND TRY FOR 50.
12 WEEKS OF
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 LEAST 10 IN EVE
AT LEAST 10 RE
12 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING
USE 2.5 FOR KILOS, 5 FOR
POUNDS
NOTES
MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE
BELOW FOR INSTRUCTIONS ON EXERCISES MARKED
2.5
10
11
12
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
N/A
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
N/A
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
RM AT LEAST 10 IN EVERY SET WEEK 9, ADD WEIGHT IN WEEK 10 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NOTES
E INSTRUCTIONS IN THE COURSE. CHECK
S ON EXERCISES 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
E SAME WEIGHT UNTIL YOU PERFORM