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:
Dumbbell Skullcrusher 2 12.5 3/fail 12,11 Dumbbell Skullcrusher 3 15 3/fail 15,12,10 0 Dumbbell Skullcrusher 3 15 2/fail 15,13,9 1 Dumbbell Skullcrusher 3 15 1/fail 17,12,9 0 Dumbbell Skullcrusher 2 12.5 1/2 reps of Week 1
Dumbbell Overhead Tricep Extension 2 10 3/fail 12,10 Dumbbell Overhead Tricep Extension 3 10 3/fail 12,10,9 0 Dumbbell Overhead Tricep Extension 3 10 2/fail 12,11,10 1 Dumbbell Overhead Tricep Extension 3 10 1/fail 13,12,11 1 Dumbbell Overhead Tricep Extension 2 10 1/2 reps of Week 1
Dumbbell Front Raise 2 10 3/fail 12,9 Dumbbell Front Raise 3 10 3/fail 13,10,8 1 Dumbbell Front Raise 3 10 2/fail 14,12,10 1 Dumbbell Front Raise 3 10 1/fail 17,14,11 0 Dumbbell Front Raise 2 10 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 10 3/fail 10,8 Dumbbell Side Lateral Raise 3 10 3/fail 12,10,8 0 Dumbbell Side Lateral Raise 3 10 2/fail 16,13,11 1 Dumbbell Side Lateral Raise 3 10 1/fail 17,13,11 0 Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Incline Dumbbell Press 3 25 3/fail 10,9, Incline Dumbbell Press 4 25 3/fail 11,9,8,7 Incline Dumbbell Press 4 25 2/fail 14,12,11,10 1 Incline Dumbbell Press 4 27.5 1/fail 13,11,10,9 0 Incline Dumbbell Press 2 25 1/2 reps of Week 1
Leg Extensions 3 30 3/fail Leg Extensions 3 32.5 3/fail 12,10,9 Leg Extensions 3 32.5 2/fail 13,11,10 Leg Extensions 3 32.5 1/fail 15,12,10 Leg Extensions 2 30 1/2 reps of Week 1
Stair Calves 3 0 3/fail 15,12,9 Stair Calves 3 0 3/fail 16,14,12 Stair Calves 3 0 2/fail 20,18,16 Stair Calves 3 0 1/fail 22,18,17 Stair Calves 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:
Hammer Curl 2 12.5 3/fail 12,10 Hammer Curl 3 14 3/fail 15,12,10 1 Hammer Curl 3 15 2/fail 14,13,11 0 Hammer Curl 3 15 1/fail 15,12,11 0 Hammer Curl 2 12.5 1/2 reps of Week 1
Cable Curl 2 12.5 3/fail 10,7 Cable Curl 3 12.5 3/fail 11,9,8 1 Cable Curl 3 12.5 2/fail 13,11,9 0 Cable Curl 3 15 1/fail 10,8,7 0 Cable Curl 2 12.5 1/2 reps of Week 1
Cable Facepull 2 32.5 3/fail 15,10 Cable Facepull 3 35 3/fail 20,16,14 0 Cable Facepull 4 35 2/fail 21,18,14,12 1 Cable Facepull 5 36.25 1/fail 22,20,18,17, Cable Facepull 2 32.5 1/2 reps of Week 1
Cable Upright Row 2 17.5 3/fail 12,10 Cable Upright Row 3 18.75 3/fail 12,11 1 Cable Upright Row 4 18.75 2/fail 16,12,11,10 1 Cable Upright Row 5 18.75 1/fail Cable Upright Row 2 17.5 1/2 reps of Week 1
Wide-Grip Pulldown 3 70 3/fail 14,12,10 Wide-Grip Pulldown 4 77 3/fail 14,11,9,8 1 Wide-Grip Pulldown 5 75 2/fail 14,12,10,9,8 1 Wide-Grip Pulldown 5 75 1/fail 15,13,12,11,10 0 Wide-Grip Pulldown 2 70 1/2 reps of Week 1
Sumo Squat 3 37.5 3/fail 12,10,10 20kg Sumo Squat 3 40 3/fail 15,12,10 20KB Sumo Squat 3 40 2/fail 12,11,10 Sumo Squat 3 40 1/fail 15,13,12 Sumo Squat 2 37.5 1/2 reps of Week 1
Lying Leg Curl 3 32 3/fail 10,8,7 Lying Leg Curl 3 35 3/fail something at func Lying Leg Curl 3 35 2/fail 12,11,8 Lying Leg Curl 3 35 1/fail 14,11,8 Lying Leg Curl 2 32 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:
Seated Dumbbell Shoulder Press 2 22.5 3/fail 13,9 1 Seated Dumbbell Shoulder Press 3 24 3/fail 13,10,8 0 Seated Dumbbell Shoulder Press 4 25 2/fail 15,13,11,9 0 Seated Dumbbell Shoulder Press 4 25 1/fail 16,12,11,9 Seated Dumbbell Shoulder Press 2 10 1/2 reps of Week 1
Dumbbell Front Raise 2 10 3/fail 12,9 1 Dumbbell Front Raise 3 10 3/fail 12,9,8 0 Dumbbell Front Raise 4 10 2/fail 14,12,10,9 0 Dumbbell Front Raise 4 10 1/fail 15,12,11,10 Dumbbell Front Raise 2 5 1/2 reps of Week 1
JM Press 2 35 3/fail 10,9 1 JM Press 2 35 3/fail 12,7 0 JM Press 3 37.5 2/fail 12,8,8 0 JM Press 3 37.5 1/fail 10,7 + 9 @30kg JM Press 2 20 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 10 3/fail 12,9 1 Dumbbell Side Lateral Raise 2 10 3/fail 12,10 0 Dumbbell Side Lateral Raise 3 10 2/fail 15,12,10 0 Dumbbell Side Lateral Raise 3 10 1/fail 16,13,12 Dumbbell Side Lateral Raise 2 5 1/2 reps of Week 1
Medium Grip Bench Press 3 50 3/fail 12,10,10 1 Medium Grip Bench Press 3 55 3/fail 13,10,9 1 Medium Grip Bench Press 4 55 2/fail 14,13,12,10 0 Medium Grip Bench Press 4 55 1/fail 17,14,12,11 @50kg Medium Grip Bench Press 2 25 1/2 reps of Week 1
Leg Extensions 3 30 3/fail 12,10,9 Leg Extensions 3 33 3/fail 12,10,8 Leg Extensions 3 33 2/fail 15,12,10 Leg Extensions 3 33 1/fail 14,12,10 Leg Extensions 2 15 1/2 reps of Week 1
Stair Calves 3 0 3/fail 16,14,13 Stair Calves 3 0 3/fail 16,14,12 Stair Calves 3 0 2/fail 20,18,16 Stair Calves 3 0 1/fail 20,18,16 Stair Calves 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:
Cable Facepull 2 34 3/fail 20,12 1 Cable Facepull 2 35 3/fail 20,17,14 1 Cable Facepull 3 37 2/fail 21,18,17 1 Cable Facepull 3 35 1/fail Cable Facepull 2 15 1/2 reps of Week 1
Cable Upright Row 2 14 3/fail 14,12 1 Cable Upright Row 2 15 3/fail 17,14,11 0 Cable Upright Row 3 16 2/fail 18,17,15 0 Cable Upright Row 3 15 1/fail Cable Upright Row 2 5 1/2 reps of Week 1
Cable Curl 2 10 3/fail 13,10 1 Cable Curl 3 10 3/fail 15,12,11 0 Cable Curl 3 11 2/fail 16,13,11 0 Cable Curl 3 10 1/fail Cable Curl 2 5 1/2 reps of Week 1
Reverse Cable Curl 2 7.5 3/fail 11,10 1 Reverse Cable Curl 3 7.5 3/fail 13,11,10 0 Reverse Cable Curl 3 8 2/fail 14,13,12 0 Reverse Cable Curl 3 10 1/fail Reverse Cable Curl 2 5 1/2 reps of Week 1
Cable Shrug 2 25 3/fail 12,10 1 Cable Shrug 2 25 3/fail 15,14 0 Cable Shrug 3 27.5 2/fail 18,16, 14 0 Cable Shrug 3 30 1/fail Cable Shrug 2 15 1/2 reps of Week 1
Cable Row 3 25 3/fail 15,14,13 1 Cable Row 4 25 3/fail 21,15,12,10 1 Cable Row 5 27.5 2/fail 17,16,15,13, 0 Cable Row 5 30 1/fail Cable Row 2 15 1/2 reps of Week 1
45 Degree Back Raise 3 0 3/fail 10,9,8 45 Degree Back Raise 3 0 3/fail 10,9,8 45 Degree Back Raise 3 0 2/fail 10,9,8 45 Degree Back Raise 3 0 1/fail 45 Degree Back Raise 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 Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Dumbbell Skullcrusher 2 15 3/fail Dumbbell Skullcrusher 2 15 3/fail Dumbbell Skullcrusher 2 15 2/fail Dumbbell Skullcrusher 2 17.5 1/fail Dumbbell Skullcrusher 2 15 1/2 reps of Week 1
Dumbbell Overhead Tricep Extension 2 10 3/fail Dumbbell Overhead Tricep Extension 2 10 3/fail Dumbbell Overhead Tricep Extension 2 10 2/fail Dumbbell Overhead Tricep Extension 2 10 1/fail Dumbbell Overhead Tricep Extension 2 10 1/2 reps of Week 1
Dumbbell Front Raise 2 10 3/fail Dumbbell Front Raise 2 10 3/fail Dumbbell Front Raise 2 10 2/fail Dumbbell Front Raise 2 10 1/fail Dumbbell Front Raise 2 10 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 10 3/fail Dumbbell Side Lateral Raise 2 10 3/fail Dumbbell Side Lateral Raise 2 10 2/fail Dumbbell Side Lateral Raise 2 10 1/fail Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Low Incline Dumbbell Press 3 25 3/fail Low Incline Dumbbell Press 3 27.5 3/fail Low Incline Dumbbell Press 3 27.5 2/fail Low Incline Dumbbell Press 3 27.5 1/fail Low Incline Dumbbell Press 2 25 1/2 reps of Week 1
Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 2/fail Close Stance Feet Forward Squats 3 0 1/fail Close Stance Feet Forward Squats 2 0 1/2 reps of Week 1
Stair Calves 3 0 3/fail Stair Calves 3 0 3/fail Stair Calves 3 0 2/fail Stair Calves 3 0 1/fail Stair Calves 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:
Hammer Curl 2 0 3/fail Hammer Curl 2 0 3/fail Hammer Curl 2 0 2/fail Hammer Curl 2 0 1/fail Hammer Curl 2 0 1/2 reps of Week 1
Cable Curl 2 0 3/fail Cable Curl 2 0 3/fail Cable Curl 2 0 2/fail Cable Curl 2 0 1/fail Cable Curl 2 0 1/2 reps of Week 1
Cable Facepull 2 0 3/fail Cable Facepull 2 0 3/fail Cable Facepull 2 0 2/fail Cable Facepull 2 0 1/fail Cable Facepull 2 0 1/2 reps of Week 1
Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 2/fail Cable Upright Row 2 0 1/fail Cable Upright Row 2 0 1/2 reps of Week 1
Wide Grip Pullup 3 0 3/fail Wide Grip Pullup 3 0 3/fail Wide Grip Pullup 3 0 2/fail Wide Grip Pullup 3 0 1/fail Wide Grip Pullup 2 0 1/2 reps of Week 1
Sumo Squat 3 0 3/fail Sumo Squat 3 0 3/fail Sumo Squat 3 0 2/fail Sumo Squat 3 0 1/fail Sumo Squat 2 0 1/2 reps of Week 1
Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 1/fail Lying Leg Curl 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:
Seated Dumbbell Shoulder Press 2 0 3/fail Seated Dumbbell Shoulder Press 2 0 3/fail Seated Dumbbell Shoulder Press 2 0 2/fail Seated Dumbbell Shoulder Press 2 0 1/fail Seated Dumbbell Shoulder Press 2 0 1/2 reps of Week 1
Dumbbell Front Raise 2 0 3/fail Dumbbell Front Raise 2 0 3/fail Dumbbell Front Raise 2 0 2/fail Dumbbell Front Raise 2 0 1/fail Dumbbell Front Raise 2 0 1/2 reps of Week 1
Cable Tricep Pushdown 2 0 3/fail Cable Tricep Pushdown 2 0 3/fail Cable Tricep Pushdown 2 0 2/fail Cable Tricep Pushdown 2 0 1/fail Cable Tricep Pushdown 2 0 1/2 reps of Week 1
Cable Side Lateral Raise 2 0 3/fail Cable Side Lateral Raise 2 0 3/fail Cable Side Lateral Raise 2 0 2/fail Cable Side Lateral Raise 2 0 1/fail Cable Side Lateral Raise 2 0 1/2 reps of Week 1
Wide Grip Bench Press 3 0 3/fail Wide Grip Bench Press 3 0 3/fail Wide Grip Bench Press 3 0 2/fail Wide Grip Bench Press 3 0 1/fail Wide Grip Bench Press 2 0 1/2 reps of Week 1
Leg Extensions 3 0 3/fail Leg Extensions 3 0 3/fail Leg Extensions 3 0 2/fail Leg Extensions 3 0 1/fail Leg Extensions 2 0 1/2 reps of Week 1
Stair Calves 3 0 3/fail Stair Calves 3 0 3/fail Stair Calves 3 0 2/fail Stair Calves 3 0 1/fail Stair Calves 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:
Cable Facepull 2 0 3/fail Cable Facepull 2 0 3/fail Cable Facepull 2 0 2/fail Cable Facepull 2 0 1/fail Cable Facepull 2 0 1/2 reps of Week 1
Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 2/fail Cable Upright Row 2 0 1/fail Cable Upright Row 2 0 1/2 reps of Week 1
Cable Curl 2 0 3/fail Cable Curl 2 0 3/fail Cable Curl 2 0 2/fail Cable Curl 2 0 1/fail Cable Curl 2 0 1/2 reps of Week 1
Reverse Cable Curl 2 0 3/fail Reverse Cable Curl 2 0 3/fail Reverse Cable Curl 2 0 2/fail Reverse Cable Curl 2 0 1/fail Reverse Cable Curl 2 0 1/2 reps of Week 1
Cable Shrug 2 0 3/fail Cable Shrug 2 0 3/fail Cable Shrug 2 0 2/fail Cable Shrug 2 0 1/fail Cable Shrug 2 0 1/2 reps of Week 1
Cable Row 3 0 3/fail Cable Row 3 0 3/fail Cable Row 3 0 2/fail Cable Row 3 0 1/fail Cable Row 2 0 1/2 reps of Week 1
45 Degree Back Raise 3 0 3/fail 45 Degree Back Raise 3 0 3/fail 45 Degree Back Raise 3 0 2/fail 45 Degree Back Raise 3 0 1/fail 45 Degree Back Raise 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 Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 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 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 2: Day 2: Day 2: Day 2: Day 2:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 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 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 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 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 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:
Dumbbell Skullcrusher 2 15 3/fail Dumbbell Skullcrusher 2 15 3/fail Dumbbell Skullcrusher 2 15 1/2 reps of Week 1
Seated Dumbbell Shoulder Press 2 25 3/fail Seated Dumbbell Shoulder Press 2 25 3/fail Seated Dumbbell Shoulder Press 2 25 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 15 3/fail Dumbbell Side Lateral Raise 2 15 3/fail Dumbbell Side Lateral Raise 2 15 1/2 reps of Week 1
Incline Dumbbell Press 2 35 3/fail Incline Dumbbell Press 2 35 3/fail Incline Dumbbell Press 2 35 1/2 reps of Week 1
Leg Extensions 2 40 3/fail Leg Extensions 2 40 3/fail Leg Extensions 2 40 1/2 reps of Week 1
Stair Calves 2 55 3/fail Stair Calves 2 60 3/fail Stair Calves 2 55 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:
Cable Curl 2 20 3/fail Cable Curl 2 20 3/fail Cable Curl 2 20 1/2 reps of Week 1
Cable Facepull 2 40 3/fail Cable Facepull 2 40 3/fail Cable Facepull 2 40 1/2 reps of Week 1
Normal Grip Pulldown 2 80 3/fail Normal Grip Pulldown 2 85 3/fail Normal Grip Pulldown 2 80 1/2 reps of Week 1
Leg Press Wide Feet 2 20 3/fail Leg Press Wide Feet 2 20 3/fail Leg Press Wide Feet 2 20 1/2 reps of Week 1
Lying Leg Curl 2 40 3/fail Lying Leg Curl 2 40 3/fail Lying Leg Curl 2 40 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:
Dumbbell Front Raise 2 0 3/fail Dumbbell Front Raise 2 0 3/fail Dumbbell Front Raise 2 0 1/2 reps of Week 1
JM Press 2 0 3/fail JM Press 2 0 3/fail JM Press 2 0 1/2 reps of Week 1
Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 3/fail Cable Upright Row 2 0 1/2 reps of Week 1
Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 1/2 reps of Week 1
Leg Press 2 0 3/fail Leg Press 2 0 3/fail Leg Press 2 0 1/2 reps of Week 1
Calves on Leg Press 2 0 3/fail Calves on Leg Press 2 0 3/fail Calves on Leg Press 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:
Cable Facepull 2 0 3/fail Cable Facepull 2 0 3/fail Cable Facepull 2 0 1/2 reps of Week 1
Cable Curl 2 0 3/fail Cable Curl 2 0 3/fail Cable Curl 2 0 1/2 reps of Week 1
Cable Shrug 2 0 3/fail Cable Shrug 2 0 3/fail Cable Shrug 2 0 1/2 reps of Week 1
Cable Row 2 0 3/fail Cable Row 2 0 3/fail Cable Row 2 0 1/2 reps of Week 1
45 Degree Back Raise 2 0 3/fail 45 Degree Back Raise 2 0 3/fail 45 Degree Back Raise 2 0 1/2 reps of Week 1