1.) Choose Your Exercises Below
Horizontal Push
Horizontal Pull
Rear/Medial Delts
Biceps
Quads
Quads
Hamstrings
Abs
(Select from drop-down menus)
Day 1:
Medium Grip Bench Press
2.) Watch Video
Instructions For Each
Exercise You Chose
Video
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Rest 2-3 days before doing Day 2
Day 2:
Deadlifts and Glute Bridges
Hamstrings
Quads
Rear/Medial Delts
Triceps
Vertical Pull
Vertical Push
Abs
Rest 2-3 days before doing Day 1 of the next week
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Exercise Rating Menu:
1
0
-1
Exercise List:
Video
Horizontal Push
Vertical Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
Pushup from Knee
Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Chest Isolation
Horizontal Pull
Vertical Pull
Rear/Medial Delts
Horizontal Triceps
Incline Dumbbell Press
High Incline Dumbbell Bench Press
Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Cable Tricep Pushdown
Vertical Triceps
Biceps
Quads
Deadlifts and Glute Bridges
Bar Skull
Skull Crusher
Assisted Dips
Dips
Barbell Overhead Tricep Extension
EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
Hamstrings
Calves
Abs
Hex Bar Deadlift
Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
3.) Estimate
Your 10RMs
Below
(Type in the weight
for each exercise)
5.) *Rating Guide:
4.) Begin Training Using The
Exercises, Sets, and Rep Goals
of Each Week
(select this from the blue drop down boxes below as you train and rat
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I tra
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained
Week 1
Exercise
Day 1:
Sets
3
3
3
3
3
3
3
3
Medium Grip Bench Press
0
0
0
0
0
0
0
Exercise
Day 2:
Weight
Sets
0
0
0
0
0
0
0
0
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
Weight
3
3
3
3
3
3
3
3
Rep Goal Rep Results *Rating
Rep Goal Rep Results *Rating
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
6.) Deload by Following t
So That You Can Recover
he blue drop down boxes below as you train and rate each exercise)
s worked in this exercise (from the last time I trained them), and the reps were no major struggle to complete.)
uscles worked in this exercise (from the last time I trained them), and the reps were tough but manageable to complete.)
s worked in this exercise (from the last time I trained them), and the reps were very tough to complete.)
Week 2
Exercise
Day 1:
Sets Weight
Medium Grip Bench Press
0
0
0
0
0
0
0
Exercise
Day 2:
3
3
3
3
3
3
3
3
Sets Weight
0
0
0
0
0
0
0
0
3
3
3
3
3
3
3
3
Week 3
Rep Goal Rep Results *Rating Exercise
Day 1:
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
Rep Goal Rep Results *Rating Exercise
Day 2:
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
0 3/fail
Sets Weight
Medium Grip Bench Press
0
0
0
0
0
0
0
3
3
3
3
3
3
3
3
0
0
0
0
0
0
0
0
Sets Weight
0
0
0
0
0
0
0
0
3
3
3
3
3
3
3
3
0
0
0
0
0
0
0
0
Deload by Following the Instructions For Lighter and Easier Training Below
That You Can Recover For the Next Round of Great Training!
Week 4
Rep Goal Rep Results *Rating Exercise
Day 1:
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Rep Goal Rep Results *Rating Exercise
Day 2:
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Sets Weight
Medium Grip Bench Press
0
0
0
0
0
0
0
3
3
3
3
3
3
3
3
Sets Weight
0
0
0
0
0
0
0
0
3
3
3
3
3
3
3
3
Rep Goal Rep Results *Rating
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
Reps
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
0 1/fail
Rep Results *Rating
Week 5: Deload
Exercise
Day 1:
Sets
2
2
2
2
2
2
2
2
Medium Grip Bench Press
0
0
0
0
0
0
0
Exercise
Day 2:
Weight
Sets
0
0
0
0
0
0
0
0
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
Weight
2
2
2
2
2
2
2
2
Rep Goal
Rep Goal
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1
0 1/2 reps of Week 1