Week 1
Exercise
Day 1:
Incline Dumbbell Press
Flat Dumbbell Flye
Medium Grip Bench Press
Dumbbell Side Lateral Raise
Cable Row
Sets
3
3
3
2
2
Week 2
Weight Rep Goal Rep Results *Rating
25
25
35
15
35
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
Incline Dumbbell Press
Flat Dumbbell Flye
Medium Grip Bench Press
Dumbbell Side Lateral Raise
Cable Row
Week 1
Exercise
Day 2:
Front Squat
Leg Press
Lying Leg Curl
Calves on Leg Press
Reaching Sit-Up
Sets
3
3
3
6
3
Sets
3
3
3
3
3
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
Front Squat
Leg Press
Lying Leg Curl
Calves on Leg Press
Reaching Sit-Up
Sets
3
3
3
6
3
Sets
3
3
3
3
3
0
15
0
15
35
3/fail
3/fail
3/fail
3/fail
3/fail
Sets
3
6
3
3
3
3
3
3
6
3
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
Deadlift
Sumo Squat
Leg Press
Calves on Leg Press
V-Up
0
15
0
15
35
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
Seated EZ Bar Overhead Tricep Extension
JM Press
Flat Dumbbell Bench Press
2-Arm Dumbbell Curl
Normal Grip Pulldown
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
Deadlift
Sumo Squat
Leg Press
Calves on Leg Press
V-Up
Week 2
Weight Rep Goal Rep Results *Rating
35
35
15
15
15
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
Normal Grip Pulldown
Underhand Pulldown
Chest Supported Row
2-Arm Dumbbell Curl
Hammer Curl
35
35
15
15
15
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
Normal Grip Pulldown
Underhand Pulldown
Chest Supported Row
2-Arm Dumbbell Curl
Hammer Curl
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
45 Degree Back Raise
Calves on Leg Press
Standing Barbell Shoulder Press
Dumbbell Side Lateral Raise
Barbell Shrug
Sets
3
3
3
6
3
Sets
3
3
3
3
3
Sets
3
3
3
6
3
Sets
3
3
3
3
3
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
45 Degree Back Raise
Calves on Leg Press
Standing Barbell Shoulder Press
Dumbbell Side Lateral Raise
Barbell Shrug
Sets
3
6
3
3
3
Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating
3
3
3
2
2
30
30
40
15
40
1/fail
1/fail
1/fail
1/fail
1/fail
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
Front Squat
Leg Press
Lying Leg Curl
Calves on Leg Press
Reaching Sit-Up
3
3
3
6
3
0
15
0
15
40
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 3:
Seated EZ Bar Overhead Tricep Extension
JM Press
Flat Dumbbell Bench Press
2-Arm Dumbbell Curl
Normal Grip Pulldown
0
0
0
0
0
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
0
15
0
15
40
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
Deadlift
Sumo Squat
Leg Press
Calves on Leg Press
V-Up
0
0
0
0
0
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Week 4
Weight Rep Goal Rep Results *Rating
40
40
15
15
15
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
Normal Grip Pulldown
Underhand Pulldown
Chest Supported Row
2-Arm Dumbbell Curl
Hammer Curl
40
40
15
15
15
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 6:
45 Degree Back Raise
Calves on Leg Press
Standing Barbell Shoulder Press
Dumbbell Side Lateral Raise
Barbell Shrug
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
Exercise
Day 2:
Front Squat
Leg Press
Lying Leg Curl
Calves on Leg Press
Reaching Sit-Up
Sets Weight
2
2
2
2
2
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
Exercise
Day 3:
Seated EZ Bar Overhead Tricep Extension
JM Press
Flat Dumbbell Bench Press
2-Arm Dumbbell Curl
Normal Grip Pulldown
Sets Weight
2
2
2
2
2
0
15
0
15
35
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
Exercise
Day 4:
Deadlift
Sumo Squat
Leg Press
Calves on Leg Press
V-Up
Sets Weight
2
2
2
2
2
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
Exercise
Day 5:
Normal Grip Pulldown
Underhand Pulldown
Chest Supported Row
2-Arm Dumbbell Curl
Hammer Curl
Sets Weight
2
2
2
2
2
20
20
10
10
10
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
Week 5: Deload
Sets Weight
3
6
3
3
3
25
25
35
15
35
Week 5: Deload
Sets Weight
3
3
3
3
3
2
2
2
2
2
Week 5: Deload
Sets Weight
3
3
3
6
3
Sets Weight
Week 5: Deload
Sets Weight
3
3
3
3
3
Exercise
Day 1:
Incline Dumbbell Press
Flat Dumbbell Flye
Medium Grip Bench Press
Dumbbell Side Lateral Raise
Cable Row
Week 5: Deload
Sets Weight
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
6
3
3
3
2/fail
2/fail
2/fail
2/fail
2/fail
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
3
25
25
40
15
40
Exercise
Day 1:
Incline Dumbbell Press
Flat Dumbbell Flye
Medium Grip Bench Press
Dumbbell Side Lateral Raise
Cable Row
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
6
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
Sets
Week 3
Exercise
Day 2:
Front Squat
Leg Press
Lying Leg Curl
Calves on Leg Press
Reaching Sit-Up
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 6:
45 Degree Back Raise
Calves on Leg Press
Standing Barbell Shoulder Press
Dumbbell Side Lateral Raise
Barbell Shrug
3/fail
3/fail
3/fail
3/fail
3/fail
Sets Weight Rep Goal Rep Results *Rating
Exercise
Day 3:
Seated EZ Bar Overhead Tricep Extension
JM Press
Flat Dumbbell Bench Press
2-Arm Dumbbell Curl
Normal Grip Pulldown
Week 1
Exercise
Day 5:
Normal Grip Pulldown
Underhand Pulldown
Chest Supported Row
2-Arm Dumbbell Curl
Hammer Curl
25
25
35
15
35
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
Deadlift
Sumo Squat
Leg Press
Calves on Leg Press
V-Up
3
3
3
2
2
Exercise
Day 1:
Incline Dumbbell Press
Flat Dumbbell Flye
Medium Grip Bench Press
Dumbbell Side Lateral Raise
Cable Row
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
Seated EZ Bar Overhead Tricep Extension
JM Press
Flat Dumbbell Bench Press
2-Arm Dumbbell Curl
Normal Grip Pulldown
Week 3
Sets Weight Rep Goal Rep Results *Rating
0
0
0
0
0
Reps
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 6:
45 Degree Back Raise
Calves on Leg Press
Standing Barbell Shoulder Press
Dumbbell Side Lateral Raise
Barbell Shrug
Sets Weight
2
2
2
2
2
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
Week 1
Exercise
Day 1:
0
0
0
0
0
0
Sets
3
3
3
3
2
2
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
0
0
Sets
3
3
3
6
3
Sets
3
3
3
4
3
3
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
0
Sets
4
4
4
6
3
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
0
0
Sets
3
3
3
4
4
4
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
Sets
4
6
4
4
4
4
Sets Weight Rep Goal Rep Results *Rating
3
3
3
6
3
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
0
Exercise
Day 3:
0
0
0
0
0
0
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
0
0
0
0
0
0
Sets
3
3
3
6
3
Sets
3
3
3
4
3
3
Sets
4
4
4
6
3
Sets
3
3
3
4
4
4
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
0
0
0
0
0
0
Sets
4
6
4
4
4
4
Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating
3
3
3
3
2
2
0
0
0
0
0
0
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 2:
0
0
0
0
0
Sets Weight
3
3
3
6
3
0
0
0
0
0
0
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
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 2:
0
0
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
Exercise
Day 3:
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
0
Reps
Rep Results *Rating
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 4:
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 5:
0
0
0
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
Exercise
Day 5:
0
0
0
0
0
Week 4
Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 6:
0
0
0
0
0
0
2
2
2
0
0
0
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
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
Sets Weight
Rep Goal
2
2
0
0
1/2 reps of Week 1
1/2 reps of Week 1
2
2
2
0
0
0
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
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
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
0
1/2 reps of Week 1
Week 5: Deload
Sets Weight
4
6
4
4
4
4
1/2 reps of Week 1
1/2 reps of Week 1
Week 5: Deload
Sets Weight
3
3
3
4
4
4
0
0
Week 5: Deload
Sets Weight
4
4
4
6
3
Rep Goal
2
2
Week 5: Deload
Sets Weight
3
3
3
4
3
3
Sets Weight
Week 5: Deload
Week 4
Weight Rep Goal Rep Results *Rating
Week 3
Sets Weight Rep Goal Rep Results *Rating
4
6
4
4
4
4
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Week 3
Sets Weight Rep Goal Rep Results *Rating
3
3
3
4
4
4
0
0
0
0
0
0
Exercise
Day 1:
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
4
4
4
6
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
4
3
3
Sets
Week 3
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 6:
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 5:
0
0
0
0
0
0
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
0
0
0
0
0
3
3
3
3
2
2
Exercise
Day 1:
0
0
0
0
0
0
Week 2
Week 1
Exercise
Day 3:
0
0
0
0
0
0
Week 3
Sets Weight Rep Goal Rep Results *Rating
0
0
0
0
0
0
Reps
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
Rep Results *Rating
Exercise
Day 6:
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
0
1/2 reps of Week 1
Week 1
Exercise
Day 1:
0
0
0
0
Sets
2
2
1
1
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 1:
0
0
0
0
Week 1
Exercise
Day 2:
0
0
0
0
Sets
2
2
5
2
Sets
2
3
2
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 2:
0
0
0
0
Sets
3
3
5
2
Sets
2
2
3
3
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Sets
3
5
3
3
3
2
2
5
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
0
0
0
0
3/fail
3/fail
3/fail
3/fail
2
3
2
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 3:
0
0
0
0
3
3
5
2
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 4:
0
0
0
0
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
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
Sets Weight
2
2
2
2
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
Sets Weight
2
2
2
2
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
Sets Weight
2
2
2
2
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
Week 3: Deload
Sets Weight Rep Goal Rep Results *Rating
2
2
3
3
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Exercise
Day 5:
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
0
0
0
0
Week 3: Deload
Sets Weight Rep Goal Rep Results *Rating
Week 2
Weight Rep Goal Rep Results *Rating
2
2
2
2
Week 3: Deload
Sets Weight Rep Goal Rep Results *Rating
Exercise
Day 4:
0
0
0
0
Sets Weight
Week 3: Deload
Exercise
Day 2:
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 6:
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
Sets Weight Rep Goal Rep Results *Rating
Exercise
Day 3:
0
0
0
0
Week 1
Exercise
Day 5:
0
0
0
0
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 4:
0
0
0
0
2
2
1
1
Exercise
Day 1:
0
0
0
0
Week 2
Weight Rep Goal Rep Results *Rating
Week 1
Exercise
Day 3:
0
0
0
0
Week 3: Deload
Sets Weight Rep Goal Rep Results *Rating
Sets Weight
2
2
2
2
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
Week 3: Deload
Sets Weight Rep Goal Rep Results *Rating
3
5
3
3
3
0
0
0
0
0
3/fail
3/fail
3/fail
3/fail
3/fail
Exercise
Day 6:
0
0
0
0
0
Sets Weight
2
2
2
2
2
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