Day 1: Chest, Triceps, Calv Week 1 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Incline Bench P6:00:00 - - 12 12 Slow, Rest 1 min - -
6:02:00 - - 10 10 Faster pace Rest 1 min
6:04:00 - - 4 4 Moderate pace, Rest 1 min
6:06:00 - - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6** Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 6 4-6** - -
Flat, Barbell 6:25:00 - 6 4-6 -
3 6:29:00 4 6 4-6 -
*Dip (Chest Varia6:33:00 - 6 4-6** - -
2 6:37:00 - 6 4-6 -
3 6:41:00 4 6 4-6 -
Seated Triceps P 6:45:00 - 6 4-6** - -
2 6:49:00 - 6 4-6 -
3 6:53:00 4 6 4-6 -
Standing Calf Ra 6:57:00 - 6 4-6** Rest 2-3 min - -
2 7:00:00 - 6 4-6 -
3 7:03:00 3 6 4-6 -
Seated Calf Rais 7:06:00 - 6 4-6** Rest 2-3 min - -
2 7:09:00 - 6 4-6 -
3 7:12:00 3 6 4-6 -
Calf Workout A
Note: Do not do these exercises without reading "Bigger Leaner Stronger 2.1" first
All workouts copyright ©2015 Michael Matthews, Author of the "Year One Challenge for Men"
Spreadsheet password is "bls"
Programming ©2015-2016 Donn Edwards Version 2.1.2
Record each week's best weight and rep combination here
Bench Press Weekly Progress
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Seated Triceps Press
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
**You may decide to start in the 10-12 rep range with lower weights while you adjust to the exercises
**Then move to the 8-10 range, then 6-8 and finally 4-6 reps
Day 2: Back, Biceps, Abs Week 1 Phase 1
Thu 04/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Deadlif 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - - 6 4-6 Rest 3-4 - -
2 6:13:00 - - 6 4-6 -
3 6:17:00 4 - 6 4-6 -
Barbell Row 6:21:00 - - 6 4-6 - -
2 6:25:00 - - 6 4-6 -
3 6:29:00 4 - 6 4-6 -
Wide-Grip Pull-up6:33:00 - - 6 4-6 - -
or Chin-up 6:37:00 - - 6 4-6 -
3 6:41:00 4 - 6 4-6 -
Barbell Curl 6:45:00 - - 6 4-6 - -
2 6:49:00 - - 6 4-6 -
3 6:53:00 4 - 6 4-6 -
Cable Crunch* 10-12 First set weighted
Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times
Barbell Deadlift
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Barbell Curl
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
Day 3: Upper Body and Cal Week 1 Phase 1
Tue 05/01/2016 Time Wt. Used Reps Target Comments 1RM
Incline Bench P6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - - 6 4-6 Rest 3-4 - -
2 6:13:00 - - 6 4-6 -
3 6:17:00 4 - 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 4 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - - 6 4-6 Rest 3-4 - -
2 6:34:00 - - 6 4-6 -
3 6:38:00 4 - 6 4-6 -
Side Lateral Rais 6:42:00 - - 6 4-6 - -
2 6:46:00 - - 6 4-6 -
3 6:50:00 4 - 6 4-6 -
Bent Over Rear D6:54:00 - - 6 4-6 - -
2 6:58:00 - - 6 4-6 -
3 7:02:00 4 - 6 4-6 -
Leg Press Calf Ra7:06:00 - - 10 8-10 Rest 1-2 min - -
2 7:08:00 - - 10 8-10 -
3 7:10:00 2 - 10 8-10 -
Donkey Calf Rais 7:12:00 - - 10 8-10 Rest 1-2 min - -
2 7:14:00 - - 10 8-10 -
3 7:16:00 2 - 10 8-10 -
Calf Workout B
Incline Bench Press
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
Military Press
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Day 4: Legs and Abs Week 1 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Leg Press 6:21:00 - 6 4-6 - -
2 6:25:00 - 6 4-6 -
3 6:29:00 4 6 4-6 -
Romanian Deadli 6:33:00 - 6 4-6 - -
2 6:37:00 - 6 4-6 -
3 6:41:00 4 6 4-6 -
Cable Crunch* 10-12 First set weighted
Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times
How your weight changes depending on the reps you do, but keeping the same 1RM
Weight 96.8 ### ### ### ### 79.0 ### ### 66.7
Reps 1 2 4 5 6 8 10 12 15
1RM 100.0 ### ### ### ### 100.0 ### ### 100.0
Barbell Squat
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Leg Press
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
Strength A Day 1: Monday Week 4 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 2: Wednes Week 4 Phase 1
Tue 26/01/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 3: Friday Week 4 Phase 1
Thu 28/01/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 1: Monday Week 8 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 2: Wednes Week 8 Phase 1
Tue 23/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 3: Friday Week 8 Phase 1
Thu 25/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
