Week 1 Week 2 Week 3 Week 4 Week 5: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Dips 2 #VALUE! 3/fail Dips 2 #VALUE! 3/fail -1 Dips 2 #VALUE! 2/fail Dips 2 #VALUE! 1/fail Dips 2 #VALUE! 1/2 reps of Week 1
Seated Barbell Overhead Tricep Extension 2 15 3/fail Seated Barbell Overhead Tricep Extension 2 15 3/fail 0 Seated Barbell Overhead Tricep Extension 2 15 2/fail Seated Barbell Overhead Tricep Extension 2 15 1/fail Seated Barbell Overhead Tricep Extension 2 15 1/2 reps of Week 1
High Incline Dumbbell Press 2 10 3/fail High Incline Dumbbell Press 3 10 3/fail 0 High Incline Dumbbell Press 3 10 2/fail High Incline Dumbbell Press 3 10 1/fail High Incline Dumbbell Press 2 10 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 5 3/fail Dumbbell Side Lateral Raise 2 5 3/fail 0 Dumbbell Side Lateral Raise 2 5 2/fail Dumbbell Side Lateral Raise 2 5 1/fail Dumbbell Side Lateral Raise 2 5 1/2 reps of Week 1
Incline Dumbbell Press 2 10 3/fail Incline Dumbbell Press 3 10 3/fail 0 Incline Dumbbell Press 3 10 2/fail Incline Dumbbell Press 3 10 1/fail Incline Dumbbell Press 2 10 1/2 reps of Week 1
Leg Extension 2 #VALUE! 3/fail Leg Extension 2 #VALUE! 3/fail Leg Extension 2 #VALUE! 2/fail Leg Extension 2 #VALUE! 1/fail Leg Extension 2 #VALUE! 1/2 reps of Week 1
Stair Calves 3 25 3/fail Stair Calves 3 25 3/fail Stair Calves 3 25 2/fail Stair Calves 3 30 1/fail Stair Calves 2 25 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
Barbell Curl 2 20 3/fail Barbell Curl 2 20 3/fail 0 Barbell Curl 2 20 2/fail Barbell Curl 2 20 1/fail Barbell Curl 2 20 1/2 reps of Week 1
Incline Biceps Curl 2 #VALUE! 3/fail Incline Biceps Curl 2 #VALUE! 3/fail 0 Incline Biceps Curl 2 #VALUE! 2/fail Incline Biceps Curl 2 #VALUE! 1/fail Incline Biceps Curl 2 #VALUE! 1/2 reps of Week 1
Incline DB Skiers 2 5 3/fail Incline DB Skiers 2 5 3/fail 0 Incline DB Skiers 2 5 2/fail Incline DB Skiers 2 5 1/fail Incline DB Skiers 2 5 1/2 reps of Week 1
Cable Y Lateral Raise 2 #VALUE! 3/fail Cable Y Lateral Raise 2 #VALUE! 3/fail 0 Cable Y Lateral Raise 2 #VALUE! 2/fail Cable Y Lateral Raise 2 #VALUE! 1/fail Cable Y Lateral Raise 2 #VALUE! 1/2 reps of Week 1
Normal Grip Pulldown 2 #VALUE! 3/fail Normal Grip Pulldown 2 #VALUE! 3/fail 0 Normal Grip Pulldown 2 #VALUE! 2/fail Normal Grip Pulldown 2 #VALUE! 1/fail Normal Grip Pulldown 2 #VALUE! 1/2 reps of Week 1
Hip Thrust 2 25 3/fail Hip Thrust 2 25 3/fail Hip Thrust 2 25 2/fail Hip Thrust 2 30 1/fail Hip Thrust 2 25 1/2 reps of Week 1
Seated Leg Curl 2 #VALUE! 3/fail Seated Leg Curl 2 #VALUE! 3/fail Seated Leg Curl 2 #VALUE! 2/fail Seated Leg Curl 2 #VALUE! 1/fail Seated Leg Curl 2 #VALUE! 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Standing Barbell Shoulder Press 2 20 3/fail 1 Standing Barbell Shoulder Press 2 20 3/fail 0 Standing Barbell Shoulder Press 2 20 2/fail Standing Barbell Shoulder Press 2 20 1/fail Standing Barbell Shoulder Press 2 10 1/2 reps of Week 1
Cable Facepull 2 #VALUE! 3/fail -1 Cable Facepull 2 #VALUE! 3/fail 0 Cable Facepull 2 #VALUE! 2/fail Cable Facepull 2 #VALUE! 1/fail Cable Facepull 2 #VALUE! 1/2 reps of Week 1
Barbell Overhead Tricep Extension 2 15 3/fail 0 Barbell Overhead Tricep Extension 1 15 3/fail 0 Barbell Overhead Tricep Extension 1 15 2/fail Barbell Overhead Tricep Extension 1 15 1/fail Barbell Overhead Tricep Extension 2 10 1/2 reps of Week 1
Dumbell Leaning Lateral Raise 2 5 3/fail 0 Dumbell Leaning Lateral Raise Err:509 5 3/fail 0 Dumbell Leaning Lateral Raise Err:509 5 2/fail Dumbell Leaning Lateral Raise ### 5 1/fail Dumbell Leaning Lateral Raise 2 5 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 15 3/fail 0 Flat Dumbbell Bench Press 2 15 3/fail 0 Flat Dumbbell Bench Press 2 15 2/fail Flat Dumbbell Bench Press 2 15 1/fail Flat Dumbbell Bench Press 2 10 1/2 reps of Week 1
Close Stance Feet Forward Squats 2 25 3/fail Close Stance Feet Forward Squats 2 25 3/fail Close Stance Feet Forward Squats 2 25 2/fail Close Stance Feet Forward Squats 2 30 1/fail Close Stance Feet Forward Squats 2 15 1/2 reps of Week 1
Calves on Calf Machine 3 25 3/fail Calves on Calf Machine 3 25 3/fail Calves on Calf Machine 3 25 2/fail Calves on Calf Machine 3 30 1/fail Calves on Calf Machine 2 15 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
Dumbbell Side Lateral Raise 2 5 3/fail Dumbbell Side Lateral Raise 2 5 3/fail Dumbbell Side Lateral Raise 2 5 2/fail Dumbbell Side Lateral Raise 2 5 1/fail Dumbbell Side Lateral Raise 2 5 1/2 reps of Week 1
Barbell Upright Row 2 15 3/fail Barbell Upright Row 2 15 3/fail Barbell Upright Row 2 15 2/fail Barbell Upright Row 2 15 1/fail Barbell Upright Row 2 10 1/2 reps of Week 1
Barbell Preacher Curl 2 15 3/fail Barbell Preacher Curl 2 15 3/fail Barbell Preacher Curl 2 15 2/fail Barbell Preacher Curl 2 15 1/fail Barbell Preacher Curl 2 10 1/2 reps of Week 1
Cable Hammer Curl 2 #VALUE! 3/fail Cable Hammer Curl 2 #VALUE! 3/fail Cable Hammer Curl 2 #VALUE! 2/fail Cable Hammer Curl 2 #VALUE! 1/fail Cable Hammer Curl 2 #VALUE! 1/2 reps of Week 1
Sumo Squat 2 25 3/fail Sumo Squat 2 25 3/fail Sumo Squat 2 25 2/fail Sumo Squat 2 30 1/fail Sumo Squat 2 15 1/2 reps of Week 1
Cable Narror Row 2 #VALUE! 3/fail Cable Narror Row 2 #VALUE! 3/fail Cable Narror Row 2 #VALUE! 2/fail Cable Narror Row 2 #VALUE! 1/fail Cable Narror Row 2 #VALUE! 1/2 reps of Week 1
Stiff-Legged Deadlift 2 25 3/fail Stiff-Legged Deadlift 2 25 3/fail Stiff-Legged Deadlift 2 25 2/fail Stiff-Legged Deadlift 2 30 1/fail Stiff-Legged Deadlift 2 15 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1