Beginner To Advanced Workout Program

TheTrainingStationInc.
com
5195 Commerce Circle * Indianapolis, Indiana 46237
(317) 885-5800
Beginner to Advanced
Workout Program
by Doug Walker
A 52 page illustrated guide that will take you

from beginner to advanced in 12 weeks
Consistency, variety & intensity are key.
Consistency in the gym. Variety & Intensity in your workouts.

This book is offered to all Natural Home Cures Members and is sponsored by:
TheTrainingStationInc.com
Copyright 2003
Table of Contents
Section 1 - The Benefits of Strength Training
Section 2 - Common Weight Training Myths
Section 3 - Beginner Workouts
2 - 3 Days/Week
Instructions
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Section 4 - Intermediate Workouts

Instructions
3 Days/Week
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7 (optional)
4 Days/Week
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7 (optional)
Section 5 - Advanced Workouts

4 or 5 Days/Week
5 Week Rotation & Instructions
Pyramid Descriptions
Week 1
Week 2
Week 3
Week 4
Week 5
Section 6 - Workout Tips & Tricks

Section 7 - Nutritional Information
Nutritional Guidelines
Diet Journal/Food Log
Section 8 - Progress Report

Section 9 - Weight Percentage Charts
Copyright 2003
The Benefits of Strength Training

An effective program can benefit your body in the following areas:
Health:
Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low Density
Lipoprotein (bad cholesterol).
Reduces risk of diabetes and insulin needs.
Lowers risk of cardiovascular disease.
Lower high blood pressure.
Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
Decreases or minimizes risk of osteoporosis by building bone mass.
Reduces symptoms of PMS (Premenstrual Syndrome)
Reduces stress and anxiety.
Decreases colds and illness.
Strength:
Increased muscle strength, power, endurance and size. Enhanced performance of everyday
tasks. You will be able to do everyday tasks like lifting, carrying, and walking up stairs with greater
ease.
Flexibility:
By working the muscles through a full range of motion, weight training can improve your overall body
flexibility. Increased flexibility reduces the risk of muscle pulls and back pain
Likelihood of Injury:
Strong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to
be injured. Increased bone density and strength. Reduces back and knee pain by building muscle
around these areas.
Body Composition:
Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your
overall weight may not change, but you will gain muscle and lose fat. Over time you should
notice decreases in waist measurements and bodyfat measurement..
Muscle Tone:
The conditioning effect will result in firmer and better-defined muscles.
Posture:
The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and
abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably.
Improved balance and stability.
State of Mind:
As you begin to notice the positive physical changes in your body and develop a regular exercise
routine your ability to handle stress effectively will improve. Weight training allows you to sleep better,
i.e., fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of
the three best tools for effective stress management.
In general, resistance training lowers mortality rates at all ages from all causes.
Copyright 2003
Basic principles
Type of lift - you need to tailor your workout to address specific body areas. For example, if you want
bigger and stronger arms, you need to use exercises that target those particular muscles.
Intensity - the faster the lift, the greater the intensity.
Volume - the greater the number of lifts, the more profound the increase in muscle size and strength.
You can increase the volume by either training frequently (say, four times per week instead of two) or
else training for longer per session (such as one hour instead of 30 minutes).
Variety - switching around your workout routine, such as regularly introducing new exercises,
challenges your muscles and forces them to adapt with increased size and strength.
Progressive overload - gradually increasing your weights forces your muscles to grow stronger and
larger.
Rest - you need to rest between sets. If your goal is muscle size or endurance, rest for 30-60
seconds or so. If you want muscle strength, allow up to 2-4 minutes between sets.
Recovery - muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the
muscle group for at least 48 hours to allow sufficient recovery time.
General safety guidelines

Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk
of injury. Warm up and cool down thoroughly. Incorporate slow, sustained stretches. Wear
appropriate clothing - natural fibers 'breathe' better than synthetics, and multiple layers of clothing
are preferable to one bulky layer. Don't forget to breathe - exhale at the point of greatest exertion
rather than holding your breath. Control the weights at all times - don't throw them up and down, or
use momentum to 'swing' the weights through their range of motion.
Make sure you use correct lifting technique. If you are unsure, consult with a qualified gym instructor
or physiotherapist. Incorrect technique can slow your progress, or even cause injuries. Ensure you
move the weight through your joint's full range of motion. This not only works the muscle fully, but
reduces the risk of joint injury.
Copyright 2003
Common Weight Training Myths

Weight training has no aerobic or cardiovascular benefits.
In addition to the increase in strength, researchers found that weight lifting had a
beneficial impact on the participants' cardiovascular system. Tests on an
exercise treadmill showed that their bodies used oxygen more efficiently after
weight training.
I don't want to get "too big". & Women shouldn't lift weights because they will
look like men.
People don't suddenly become "huge" from lifting weights. It takes years of
intense training and the proper genetics to become "huge". Lifting weights does
not make a woman look like a man, male "androgenic" hormones, naturally
occurring or otherwise determine that. Women can, however, develop a shapely
and well proportioned physique by lifting weights.
Doing ab/stomach exercises will trim unwanted pounds from your waist.
There is no such thing as spot weight reduction. Doing abdominal exercises only
strengthens the muscle; it doesn't make fat magically disappear. Too much ab
work will only lead to a larger waist. The only way to trim unwanted pounds from
your waist (or any other part of your body) is to expend more calories per day
through activity than you consume through food.
Muscle turns to fat when you stop working out. & I want to turn my fat into
muscle.
Muscle and fat are two different types of tissues and can no more turn into one
another than wood and glass. When muscle tissue is not used it will atrophy, or
shrink in size. Typically the neglected muscle becomes surrounded by fat, giving
the illusion of turning into fat.
I want to build long lean muscles.
I give credit to the "info-mercials" for this one. All muscle is lean, and the length
is determined by your bone structure and genetics.
Some exercises are good for "shaping" and some are good for "building mass".
It's not the exercise which determines the type of muscular adaptation. All
exercises have the potential to do both. Your diet and training intensity play a
role, but genetics are the determining factor in the shape and size of your
muscles.
I have to workout for hours a day.
These workout routines lead to overtraining; the body cannot recover sufficiently
between workouts for real muscular growth to occur. These routines will only
work for steroid users. Workouts should last 45 minutes maximum.
Too old to start lifting weights.
Studies reported in Science News showed that people in their seventies and
eighties who began a weight training program showed significant gains in muscle
size and strength. Some of the participants in the study who could scarcely walk
before the program began could walk easily after the program.
Copyright 2003
Beginner Workout Instructions

Week 1
Day 1
Your goal is to do 1 set of 15 repetitions on each exercise.
(All machines and exercises are different, so when choosing your starting weights guess light)
Make sure to write your weights & reps in the 1st column, weight x reps, example: 20 x 15
If you don't get 15 reps on every exercise it's OK, just do as many as you can and write it down.
Day 2 - 4
Look over the previous workout and slightly raise the weights on any exercises you easily made
it to 15, keep all other weights the same.
Repeat this workout 1 to 3 times with at least 1 day of rest in between.
Weeks 2 - 6
Generally the same format as week 1 with different exercises and more sets (as noted on each workout).
Use the Progress Report

to track your progress.
Copyright 2003
Beginner Workout - Week 1
Copyright 2003 TheTrainingStationInc.com
Warm-Up
Lower-body
Dates.
Name:
.
.
.
1 set of 15 repetitions on each exercise
Beginner Workout Week 1
Quadriceps:
____ x ____
____ x ____
____ x ____
____ x ____
Hamstrings:
____ x ____
____ x ____
____ x ____
____ x ____
Quad/Hams/Glutes:
____ x ____
____ x ____
____ x ____
____ x ____
Calves:
____ x ____
____ x ____
____ x ____
____ x ____
Universal Leg Extensions
Universal Leg Curls
Leg Press
sled=75 lbs
Calf Raises on Leg Press
Upper-Body
Chest:
____ x ____
____ x ____
____ x ____
____ x ____
Pulldowns - in front- straight
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____
____
____
____
Incline Dumbbell Press
Back:
handle
Seated Dumbbell Press
Standing Dumbbell Curls
Pushdowns -straight handle
Traps:
Standing Dumbbell
Shrugs
Lower-Back:
Hyper-Extensions
Abs:
Ab Roller
Cool Down/Cardio

Name:
Warm-Up
Lower-body
Dates.
2 sets of 15 repetitions on each exercise
Quadriceps:
Leg Extensions
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Hamstrings:
Leg Curls
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Quad/Hams/Glutes:
Smith Machine Squats
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Calves:.
Calf Raises on Smith Machine
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Upper-Body
Chest:.
Flat Barbell Press
____ x ____
____ x ____
____ x ____
____ x ____
Back:.
Seated Cable Rows -V handle
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
Dumbbell Side Raises
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
Standing Barbell Curls
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Pushdowns -Rope handle
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
Standing Barbell Shrugs
____ x ____
____ x ____
____ x ____
____ x ____
Lower-Back:
ab/BACK Machine
____ x ____
____ x ____
____ x ____
____ x ____
Abs:
AB/back Machine
____ x ____
____ x ____
____ x ____
____ x ____
Cool Down/Cardio
Dates.
Name:
.
.
.
Warm-Up
Lower-body
Quadriceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Hamstrings:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Quad/Hams/Glutes:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Calves:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Free Weight Leg

Extensions
Free Weight Leg Curls
Trotter Leg Press
Calf Raises on Trotter Leg Press
Upper-Body
Chest:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ ____
____ ____
____ ____
____ ____
Incline Smith Machine

Press
Wide Grip Leverage Rows
Dumbbell Front Raises
Preacher Curls -EZ curl bar
Skull Crushers -EZ curl bar
Traps:
Close Grip
Rows
Barbell Upright
Lower-Back:
Hyper-Extensions
Abs:
Ab Roller
Cool Down/Cardio
Warm-Up
Lower-body
Dates.
Name:
.
.
.
Hamstrings:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Quad/Hams/Glutes:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Calves:
Seated Raises
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Upper-Body
Stiff Leg Deadlits
Hack Squats
Chest:.
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Seated Overhead Extensions
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Traps:.
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Lower-Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Abs:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Flat Dumbbell Press
Pulldowns -in front -V handle
Wide Grip
Barbell Upright Rows
Biceps:.
Cable Curls - EZ curl handle
Triceps:
-EZ curl bar
Smith Machine Shrugs
ab/BACK Machine
AB/back Machine
Cool Down/Cardio

Name:
Warm-Up
Dates.
Lower-body
Quadriceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Hamstrings:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Quad/Hams/Glutes:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Calves:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Universal Leg Extensions
Leg Curls
Barbell Squats
Calf Raises on Universal Machine
Upper-Body
Chest:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Hyper-Extensions
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Abs:
___ ___ ___
___ ___ ___
___ ___ ___
___ ___ ___
Decline Barbell Press
Dumbbell Rows
Seated Front Barbell Press
Incline Dumbbell Curls
Triceps:..
Dumbbell Crossface
Traps:.
Universal Machine Shrugs
Lower-Back:.
Ab Roller
Cool Down/Cardio
Lower-body
.
.
.
Quad/Hams/Glutes:
Front Hack Squats
Calves:
Free Standing Calf Raises
Upper-Body
Dates.
Name:
Warm-Up
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Chest:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Shoulders:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Lower-Back:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Abs:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
"Futron" Incline Barbell

Press
Bent Over Barbell Rows

Overhand Grip
Barbell Front Raises
Standing EZ Curls
w/EZ curl bar
Triceps:
Close Grip Barbell Press

shoulder wide grip
Close Grip Smith Machine

Upright Rows
ab/BACK Machine
AB/back Machine
Cool Down/Cardio
.
Intermediate Workout Instructions

The first exercise for each body part is done in a pyramid,
where the first 4-6 sets are warm ups and all following
sets are done to failure.
Any secondary exercises for the same body part are done
in a descending order (heavy set first), unless safety or pain
dictates otherwise.
Warm ups:
Failure:
Abs:
Rest:
Super Set:
These reps are dictated for a reason. If you do

more than the designated number, you will use
up too much energy before you reach your heavy
set. Then you won't know what your true max is.
If you do less, you may not be warmed up
enough, and put yourself at risk for injury.
It's the last rep when:
Someone helps you, even a little.

You start getting sloppy or squirming.
The muscle burn becomes completely
unbearable.
Train your abs the same way you train any other
bodypart.
Hard once a week. Choose one or two exercises
and change them each week.
Wait about 30 seconds between warm up sets
and about 1 minute before the heavier sets, as
the weight gets lighter reduce your rest times.
A group of 2 or more exercises done with out
resting in between.
Example of a super set: Do a set of exercise # 1,

then immediately with out resting do a set of
exercise # 2, then exercise # 3, etc...
Copyright 2003
Week 1
6 Week Workout
3 days/week
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Name:
Day
1
Chest:
1) Flat Barbell Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell flyes
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
Delts:
3) Seated Barbell
Press (in front)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Side Raises
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
5) Pushdowns
(EZ curl handle)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Day
2
Back:
1) Pulldowns
(in front)
(straight bar)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
Lowerback:
Biceps: 3) Standing Barbell 40% x 12

Curls
Traps:
4) Barbell Shrugs
2) Seated cable rows

(V shaped handle)
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Copyright 2003
5) Hyper-extensions
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
SUPER SET
w/Lower-back
Day 3
Legs:
1) Leg Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Press
3) Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Leg Press
SUPER SET
w/Calves
sled = 75 lbs
sled = 75 lbs
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 2
6 Week Workout
3 days/week
Name:
Chest:
Day
1
Delts:
1) Incline Smith
Machine Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Crossovers
100% x Failure
80% x Failure
60% x Failure
40% x Failure
___ x ____
____ x ____
____ x ____
____ x ____
3) Seated Smith
Machine Press
(in front)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x _____
4) Barbell Upright
Rows
(shoulder wide grip)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps: 5) Seated Overhead Extensions 100% x Failure
Back:
Day
2
Biceps:
Traps:
____ x ____
____ x ____
____ x ____
____ x ____
(EZ curl bar)
80% x Failure
60% x Failure
40% x Failure
1) Pulldowns
(V - shaped handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing Dumbbell
Curls
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
4) Dumbbell Shrugs
2) Wide Grip
Leverage Row
Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
Copyright 2003
Lowerback:
5) Lower-back
Machine
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
SUPER SET
w/Lower-back
Day 3
Legs:
1) Smith Machine Squats
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Weight
Leg Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Free Weight Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on
Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
w/Calves
Week 3
6 Week Workout
3 days/week
Name:
Day 1
Chest:
1) Flat Dumbbell
Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Pec Deck
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3) Seated Dumbbell
Press
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Side
Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5) Close Grip
Barbell Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Back:
Day
2
Biceps:
1) Bent Over
Barbell Rows
(overhand grip)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing EZ bar Curls
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
all chrome bar = 20 lbs
2) Close Grip
Leverage Row
Machine
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
optional
optional
optional
Copyright 2003
Traps:
Super
Set
3&4
Day 3
Legs:
Super
Set
3&4
4) Close Grip Barbell

Upright Rows
80% x Failure
60% x Failure
40% x Failure
1) Universal Leg Extensions
3) Stiff Leg Deadlifts
____ x ____
____ x ____
____ x ____
Lowerback:
5) Hyper-extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Hack Squats
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Calf Raises
sled = 0 lbs
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 4
6 Week Workout
3 days/week
Name:
Day 1
Chest:
1) Incline Barbell Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Flat Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3) Smith Machine
Upright Rows
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Side
Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5) Pushdowns
(Rope handle)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Day 2
Back:
Biceps:
1) Seated Cable Rows

(V - shaped handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing Cable
Curls
(EZ curl handle)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
Copyright 2003
Traps:
4) Smith Machine Shrugs
SUPER
SET
4&5
Day 3
Legs:
80% x Failure
60% x Failure
40% x Failure
1) "Trotter" Leg Press
sled = 125 lbs
SUPER SET
3&4
3) Standing Single
Leg Curl
____ x ____
____ x ____
____ x ____
Lowerback:
5) Lower-back
Machine
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Front Hack Squats

(face it like footbal sled)
Toes on floor
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises
on Trotter Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
sled = 125 lbs
Week 5
6 Week Workout
3 days/week
Name:
Day 1
Chest:
1) Flat Smith Machine Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3) Seated Smith Machine Press

(behind the neck)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5) Overhead Extensions
(rope handle)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Day
2
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Biceps: 3) Preacher Bench Curls 40% x 12

60% x 5
(w/EZ curl bar)
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Back:
1) Wide Grip Leverage

Row
Machine
2) Pulldowns (in front)

handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
Copyright 2003
Traps:
4) Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
Lowerback:
5) Hyper-extensions
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
SUPER SET
w/Lower-back
Day 3
Legs:
1) Leg Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Squats
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Standing Calf Raises

(Universal Machine)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
w/Calves
Week 6
6 Week Workout
3 days/week
Name:
Day 1
Chest:
1) Incline Dumbbell Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Dips or Bench Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3) Seated Machine Press

(Universal Machine)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5) Close Grip Smith

Machine Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
Day
2
Biceps:
Traps:
Day 3
1) Pulldowns
(underhand grip)
(straight handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Seated Dumbbell Curls
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Back:
4) Close Grip Smith

Machine Upright Rows
Legs:
1) Bodysmith Leg Press
sled = 0 lbs
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Cable Rows 100% x Failure

80% x Failure
w/chain handle
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
Copyright 2003
Lowerback:
5) Lower-back
Machine
2) Free Weight
Leg Extensions
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
SUPER SET
w/Stiff Leg Deadlifts
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 7 (optional) 6-7 Week Workout
3 days/week
REPETITION WEEK
100% = 1 rep max.
Minimum rest between sets
Name:
Day
1
Chest:
Triceps:
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Pushdowns
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
2) Seated Front Barbell 50% x Failure

45% x Failure
Press
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Copyright 2003
Day
2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Lower-back:
5) Hyper-Extensions
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Curls
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
Traps:
Day 3
2) Standing Cable Curls

(EZ curl handle)
Back: 1) Close Grip Leverage 50% x Failure

45% x Failure
Rows
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
3) Barbell Shrugs
Legs:
1) Leg Extensions
3) Free Standing Calf Raises
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Go to 4 Day Intermediate
or
Go to Advanced Workouts
Week 1
6 Week Workout
4 days/week
Name:
Day 1
Day
2
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Chest:
Back:

(straight bar)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
3) Barbell Shrugs
100% x Failure
80% x Failure
60% x Failure
SUPER SET
w/Lower-back
____ x ____
____ x ____
____ x ____
Day 3
1) Standing
Barbell Curls
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Incline Dumbbell
Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
SUPER
SET
biceps
&
triceps
Forearms:
5) Barbell Reverse
Curls (palms down)
Delts:
Lowerback:
Triceps:
3) Seated Barbell Press

(in front)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Side
Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated cable rows

(V shaped handle)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-extensions
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
2) Pushdowns
(straight handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Lying Tricep
Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
(EZ curl bar)
Copyright 2003
Day 4
Legs:
1) Leg Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET
w/Calves
____ x ____
____ x ____
____ x ____
____ x ____
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Leg Press 100% x Failure

80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Press
sled = 75 lbs
Week 2
6 Week Workout
4 days/week
Name:
Day
1
Chest:
Day 2
Day 3
1) Incline Smith
Machine Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Crossovers
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Back:
1) Pulldowns
(V shaped handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
3) Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
SUPER SET
w/Lower-back
____ x ____
____ x ____
____ x ____
Biceps:
SUPER
SET
Biceps
& Triceps
Forearms:
Day 4
Legs:
Delts:
3) Seated Smith Machine

Press (in front)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Upright
Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

Row Machine
4) Lower-back
Machine
Lower-back:
Curls
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Preacher Bench
Curls (EZ curl bar)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Barbell Wrist Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Pushdowns w/rope 100% x Failure

80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Overhead
Extensions
(EZ curl bar)
1) Smith Machine
Squats
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Weight
Leg Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Free Weight
Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET
w/Calves
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 3
6 Week Workout
4 days/week
Name:
Day 1
Day 2
Day 3
Chest:
1) Flat Dumbbell
Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Pec Deck
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Delts:
3) Seated Dumbbell
Press
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Side Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Close Grip Leverage

Row Machine
Back:
1) Bent OverBarbell Rows

(overhand grip)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
3) Close Grip Barbell

Upright Rows
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Lower-back:
1) Close Grip
Barbell Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Biceps:
3) Lying Dumbbell
Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Dumbbell Hammer
Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
SUPER
SET
Triceps
&
Biceps
Forearms:
4) Hyper-extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
20% x 20
40%x 12
60% x 5
all chrome bar = 20 lbs 80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing EZ bar
Curls
4) Dumbbell
Preacher Curls
Copyright 2003
Day 4
Legs:
1) Universal Leg
Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Hack Squats
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
sled = 0 lbs
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 4
6 Week Workout
4 days/week
Name:
Day 1
Day 2
Chest:
Back:
SUPER
SET
3&4
Day 3
1) Incline Barbell
Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Flat Dumbbell
Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
3) Smith Machine
Upright Rows
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Side
Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

(V shaped handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
2) Dumbbell Rows
3) Smith Machine
Shrugs
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
Lowerback:
4) Lower-back
Machine
1) Pushdowns
(straight handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Cable Kickbacks
(one arm - palm up)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Cable Hammer Curls

(rope handle)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
SUPER
SET
Triceps
& Biceps
Forearms:
Delts:
Biceps:
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____

(EZ bar handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Crossover Curls

(front double bicep pose)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
Legs:
1) "Trotter" Leg Press
sled = 125 lbs
3) Standing Single
Leg Curl
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET
w/Calves
____ x ____
____ x ____
____ x ____
____ x ____
2) Front Hack Squats 40%x 12

(face it like footbal sled) 60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
4) Calf Raises
on Trotter Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Week 5
6 Week Workout
4 days/week
Name:
Day 1
Day
2
Chest:
1) Flat Smith
Machine Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell
Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Back:

Row Machine
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
3) Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
SUPER SET
w/Lower-back
____ x ____
____ x ____
____ x ____
Day 3
Biceps:
super set
biceps
& triceps
Forearms:
Delts:
3) Seated Smith Machine

Press (behind the neck)
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell
Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

handle
4) Hyper-extensions
Lower-back:
1) Preacher
Bench Curls
( EZ curl bar)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell
Concentration Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Barbell Reverse
Wrist Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
2) Pushdowns
(rope handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) One arm Dumbbell

Overhead Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
Legs:
1) Leg Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Squats
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET
w/Calves
____ x ____
____ x ____
____ x ____
____ x ____
4) Standing Calf Raises

(Universal Machine)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 6
6 Week Workout
4 days/week
Name:
Day 1
1) Incline Dumbbell
Press
Chest:
2) Dips
Day 2
Day
3
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Back:
1) Pulldowns
(underhand grip)
(straight handle)
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Traps:
3) Close Grip Smith

Machine Upright Rows
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Triceps:
SUPER SET
Exercises
#1 & #2
3&4
are a
1) Close Grip
Barbell Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Pushdowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
(Descending
Set)
NO REST
Forearms:
Delts:
3) Seated Machine Press
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

chain handle
Lower-back:
Biceps:
4) Lower-back
Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
Legs: 1) "Bodysmith" Leg Press 20% x 20

40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
sled = 0 lbs
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Weight Leg Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
SUPER SET with #3
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 7 (optional) 6-7 Week Workout
4 days/week
REPETITION WEEK
Chest:
Day 1
Day 2
Day 3
100% = 1 rep max.
Minimum rest between sets
Name:
Back:

Rows
Lowerback:
5) Hyper-Extensions
Biceps:
SUPER
SET
Biceps
&
Triceps
Forearms:
Delts:
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____

(EZ curl handle)
5) Forearm Roller
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5 lbs x Failure
2.5 lbs x Failure
5 x ____
2.5 x ____
Traps:
2) Seated 50% x Failure

Front Barbell 45% x Failure
40% x Failure
Press
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
3) Barbell Shrugs
Triceps:
5) Pushdowns
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Copyright 2003
Day 4
Legs:
1) Leg Extensions
3) Free Standing Calf Raises
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
2) Leg Curls
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Go to Advanced Workouts
Advanced Workout
5 Week Rotation
Light, Medium, Med/Heavy & Heavy Pyramids
Week
1
2
3
4
5
Day 1
Chest
Day 2 Day 3 Day 4 Day 5

Back Arms Legs Delts
The first exercise for each body part is done in a pyramid,

where the first 4-6 sets are warm ups and all following
sets are done to failure. Any secondary exercises for the
same body part are done in a descending order (heavy set first),
unless safety or pain dictates otherwise.
4 day people combine Chest & Delts.

Prioritize heaviest body part first.
Optional: Drop the last 1 or 2 lighter sets from the first body part
and the first 1 or 2 warm up sets from the second body part.
Workout Times
If you are not with in 5 minutes of the time posted for each workout,
you are going to slow or resting too long.
Abs
Train your abs the same way you train any other bodypart.
Hard once a week with light, medium and heavy days.
Choose one or two exercises and change them each week.
Light does not mean easy.

Copyright 2003
Pyramid Descriptions
Medium (100% = 2 rep max)
approximately 95% of 1 rep max
Exercise #2 & #3
Exercise #1
Weight
Set #
Reps
Set #
Weight
Reps
100%
Failure
10%
20
20%
12
80%
Failure
40%
60%
Failure
60%
optional 4
40%
Failure
80%
100%
Failure
optional 5
20%
Failure
80%
Failure
60%
Failure
40%
Failure
optional 10
20%
Failure
optional 11
10%
Failure
With 20% weight decrease - your reps will

increase fairly quick. 2-3, 5-6, 10-12, etc.
Medium/Heavy (100% = 2 rep max)
approximately 95% of 1 rep max
Exercise #2 & #3
Exercise #1
Set #
Weight
Reps
Set #
Weight
Reps
10%
20
100%
Failure
20%
12
90%
Failure
40%
80%
Failure
60%
80%
optional 4
70%
Failure
100%
Failure
optional 5
60%
Failure
90%
Failure
optional 6
50%
Failure
80%
Failure
70%
Failure
optional 10
60%
Failure
optional 11
50%
Failure
With 10% weight decreases - your reps will increase

more gradually than medium days. 2-3, 3-4, 5-6, etc.
Heavy (100% = 1 rep max)
Exercise #2
Exercise #1
Set #
Weight
Reps
Set #
Weight
Reps
10%
10-12
100%
Failure
25%
8-10
95%
Failure
40%
6-8
90%
Failure
55%
4-6
70%
2-4
optional 4
85%
Failure
85%
1-2
optional 5
75%
Failure
100%
Failure
optional 6
70%
Failure
95%
Failure
90%
Failure
10
85%
Failure
11
80%
Failure
optional 12
75%
Failure
optional 13
70%
Failure
optional 14
65%
Failure
optional 15
60%
Failure
With only 5% weight drops - your reps will increase

very slowly and remain fairly low. 1, 1, 2, 2, etc.
Copyright 2003
Light (100% = 1 rep max)

Light workouts vary drastically anywhere from sets of 15 to sets of 100 or more
Light does not necessarily mean easy .
Week 1
4 or 5 Day Advanced Workout
Name:
Day 1
HEAVY
Chest:
1) Incline Barbell
Press
DATE
20-25 min
DATE
Back:
25-30 min
DATE
10% x 12
25% x 10
40% x 8
55% x 6
70% x 4
85% x 2
100% x Failure
1) Pulldowns
3) Barbell Shrugs
Arms: 1) Seated Overhead

Extensions
w/EZ curl bar
Super Set
1, 2, 3, 4
NO REST
USE SAME
WEIGHT ON
1&2
4) Cable Curls
w/EZ curl handle
Day 4
Legs:
MEDIUM
1) Smith
Machine
Squats
45-50 min
DATE
Day 5
MEDIUM
____ x 12
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
NO
STRAPS
OR HOOKS
ALLOWED
NO
STRAPS
OR HOOKS
ALLOWED
Day 3
MEDIUM
Medium & Med/Heavy 100% = 2 Rep Max
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
25 min.
Day 2
LIGHT
Heavy & Light 100% = 1 Rep Max
Delts:
25-30 min
Super Set 1 &

2
DATE
Use front
raise weights
(optional)
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Rows
(lower handles)
(descending set)
NO REST
10% x 100
____ x ____
4) ab/Back Machine
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
have someone strip

weights for you
2) Standing EZ bar
Curls
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Forearm Wrist
Roller
50% x Failure
____ x ____
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
70% x Failure
____ x ____
3) Cable Overhead
Extensions
w/Rope Handle
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Girls: 5 lbs x Failure

Boys: 10lbs x Failure
____ x ____
Copyright 2003
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Side Raises
2) Flat Dumbbell
Flyes
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
10% x 20
20% x 15
30% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
Super Set Last 5 sets of 2 & 3
2) Stiff Leg 40% x 8

Deadlifts 60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
20% x Failure
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Smith
Machine Calf
Raises
2) Wide Grip Barbell

Upright Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Week 2
Name:
Day 1
GIANT SET
Chest:
40% x Failure
20% x Failure
15 min
SUPER SET
All 6 exercises
1, 2, 3, 4, 5 & 6
DATE
(optional)
Back:
40 min
DATE
Super
Set
4&5
Day 3
MEDIUM
25-30 min
1) Incline
Dumbbell Press
2) Flat Smith
Machine Press
3) Decline Barbell
Press
4) Incline
Dumbbell Flyes
5) Flat Dumbbell
Flyes
6) Peck Deck
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
1) Pulldowns 10% x 20
w/big V handle 20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Universal
Machine
Shrugs
Arms:
Super Set
1&2
Super Set
3&4
Forearms:
25-30 min
DATE
Day 5
HEAVY
30 min
DATE
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
3) Pull Ups
w/little V handle
0 x Failure ____
0 x Failure ____
0 x Failure ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
5) Hyper-extensions 0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
1) Pushdowns
on Pulldown Machine
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

no back support
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Curl on Inline Bench
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
40% x Failure
5) Barbell Reverse Curls
Legs: 1) Hack Squats 10% x 20

20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
Delts:
2) Dumbbell Rows
____ x ____
20% x Failure
____ x ____
40% x Failure
7) Cable Crossovers
DATE
Day 4
MEDIUM
LIGHT
Day 2
MEDIUM
1) Seated Barbell Press

(behind the neck)
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Super Set 2 & 3
2) One Leg Leg Press
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure
3) Universal 100% x Failure

Machine Calf 80% x Failure
Raises
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Copyright 2003
Week 3
Name:
Day 1
MEDIUM
Chest:
1) Flat Smith Machine Press
DATE
Back:
30 min
DATE
Super
Set
1&2
with #1's
weights
Super
Set
3&4
with #3's
weights
Day 4
HEAVY
Legs:
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
2) Cable Crossovers
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
DATE
Arms:
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

shaped handle
35 min
Day 3
MEDIUM
30 min
Day 2
MEDIUM
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Super Set 2 & 3
2) T-bar rows
----o---- shaped handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Deadlifts
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
1) Cable Kickbacks
(palm up)
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Curls - High
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Barbell Reverse Wrist

Curls (palms down)
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____

(palms up)
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
2) Barbell Squats
____ x ____
Use same
weight as
last set of
lunges
1) Barbell Lunges
40 min
DATE
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Super Set Last Set with #2
Day 5
LIGHT
15 min
DATE
Copyright 2003
Delts:
1) Standing Dumbbell Side Raises
Super Set
1&2
with #1's
weights
Minimum rest
between
Super Sets
2) Standing Dumbbell Press
10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Week 4
Name:
Day 1
MED/HEAVY
Chest:
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
1) Incline Dumbbell Press
25-30 min
DATE
Day 2
MED/HEAVY
Back:

Rows (top handles)
30 min
DATE
Day 3
HEAVY
30 min
Arms:
Super
Set
#1 & #2
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
Super Set #2& #3
optional
30 min
DATE
Day 5
MED/HEAVY
25-30 min
DATE
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
1) Close Grip Smith

Machine Press
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Pushdowns w/rope handle
25% x Failure
____ x ____
DATE
Day 4
LIGHT
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
2) Smith Machine Shrugs
3) Ab/back Machine
80 x Failure
60 x Failure
40 x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
80% x 15
80% x 15
80% x 15
80% x 15
____ x 15
____ x 15
____ x 15
____ x 15
2) Standing Dumbbell Curls 10% x 10-12

25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
4) One Arm Cable Curls
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Legs: Super Set 1 & 2 then add #3 after the warm up sets
10% x 20
20% x 15
40% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Leg Extensions 50% x Failure

40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Delts: 1) Seated Universal Machine

Press
(Facing away - no back
support)
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
1) Leg Curls
2) Leg Press
Sled = 75 lbs
10% x 20
20% x 15
40% x 10
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Calf Raises
on Leg Press
use leg press

weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout Copyright 2003 TheTrainingStationInc.com
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) One Arm Cable Side

Raise
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Week 5
Name:
Day 1
MEDIUM
1) Decline Barbell Press
Chest:
DATE
Back:
DATE
35 min
Arms:
Super
Set
1&2
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure

w/ V shaped handle
35-40 min
Day 3
LIGHT
1) Pushdowns
(on Universal Machine)
hands about 6 inches apart
DATE
If Universal Machine is too heavy,

you can use the Cable Crossover
Machine with
handle
Day 4
MEDIUM
Legs:
30-35 min
DATE
Day 5
MEDIUM
35-40 min
Day 2
HEAVY
Delts:
15-20 min
SUPER
SET
1, 2 & 3
DATE
with
#1's
weights
1) Barbell Squats
Side Raises
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
10% x 20
20% x 20
30% x 20
40% x 20
50% x 20
60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Optional
3) Cable Crossovers
40% x Failure
20% x Failure
____ x ____
____ x ____
10% x 10-12
20% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
10% x 20
20% x 20
30% x 20
40% x 20
50% x Failure
60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) 3/4 Deadlifts
off bottom of Smith Machine
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Curls

Keep head on bench
and elbows back
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
Copyright 2003
2) Standing
Dumbell Front
Raises
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing
Dumbbell Rear
Raises
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
All new advanced workouts

available at:
http://www.thetrainingstationinc.com
Workout Tips & Tricks

Reduce Rest Time
Leave the magazines in the cardio room.
Make Efficient Weight Changes
If you have 30 lb. weight changes, use 5's & 25's, or all 10's. Then on your way down, weight changes are quick & easy. Using larger plates
makes weight changes slow, giving you too much rest. Unless you are making 45 lb. jumps you shouldn't use 45's at all. Don't let your ego
interfere with your workout.
Example Pyramid
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
150 x ____
120 x ____
90 x ____
60 x ____
30 x ____
Start by putting on 30 lbs., then add 30 more, etc.

Don't just stack on 150 lbs. with bigger plates so you have to strip it all of and
start over each set.
Think Ahead
(when possible)
Set up the next exercise while you are between sets or waiting on your partner.
If you have a partner or partners, try to use 2 of the same pieces of equipment and rotate.
Keep your weights nearby, if you will be using them on the way down.
Speed Up Super Sets
Set up all exercises before you start a super set. Have all your weights and machines ready so rest is at a minimum
Importance of Warm Up Sets
The first 3-6 sets on the first exercise for each body part are warm up sets. The reps are dictated for a reason. If you do more than the
designated number, you will use up too much energy before you reach your heavy set. Then you won't know what your true max is. If you do
less, you may not be warmed up enough, and put yourself at risk for injury.
Working Around An Injury
Certain injuries are common when lifting weights, shoulders, elbows, wrist, etc. When one of these occur, you have to make little adjustments
to prevent it from becoming worse and putting a complete hault to your progress. If necessary change the angle or subsitute exercises to
minimize any discomfort.
Going to Failure
It's the last rep when: Someone helps you, even a little.
You start getting sloppy or squirming.

The muscle burn becomes completely unbearable.
100 Rep Sets
If you can do 25 or more reps without pausing, you can make it to 100 reps. At this point it is a battle of the mind. Pause a few seconds, go to
your special place, then start again. Keep going, pausing when you have to, until you reach your goal.
Do Something to Make it Harder
After the heavy set, when you can really control the weight, do something to make it harder or more intense. Examples: Go slower, go faster,
change the angle, reduce rest between sets, squeeze or contract harder, pause in the contracted position, etc. There are endless ways, just be
careful, don't try this with heavier weights.
Easy Ways to Get Hurt
Saying "One more" or doing forced reps after your spotter has already helped you. Even the best spotter can let you squirm just long enought
to get hurt. Also having to pull 300 lbs off someone can hurt the spotter.
Having someone hand you a weight or dumbbells because you can't do it by yourself. If you can't lift the weight into the start position on your
own, then you shouldn't be lifting that weight yet.
Getting help on the first rep, either by pushing your elbows or your wrist, especially on dumbbell press exercises. This only puts really heavy
dumbbells you couldn't control in the first place over your face or head. Not a good idea.
Doing half-reps, either because it's too heavy or just too hard. You should always attempt to do the full range of motion, from the stretched
position to the contracted position. Doing only half of the movement, will lead to weak areas and flexibility issues, both of which can lead to
injury.
Copyright 2003
Nutritional Information
A diet is not temporary, it is a way of life.
Simple Fact
Controlling your weight, whether your goal is to lose, gain or maintain is simple math.
If you are not losing weight, you are eating too many calories.
If you are not gaining weight, you are not eating enough calories.
If you are maintaining your weight, you are eating just enough calories.
The first step is to find out how many calories you are eating per day.
The best way is to write it down, it helps to see what you are really eating.
Only then, can you make the necessary adjustments to reach your goal.
Second balance your diet.
For example 40% carbs, 30% protein, 30% fat, or 40% carbs, 40% protein, 20% fat, where 100% equals
your total calories not number of grams. Depriving yourself of any one element will lead to cravings and
possible binging.
Third make necessary calorie adjustments.
Make changes slowly, drastic changes can be detrimental.
For example try decreasing or increasing your calories by 100.
Remember as you lose or gain weight your caloric needs decrease or increase as well.
As you make your way towards your goal weight or more importantly bodyfat percentage you'll need to
recalculate your numbers.
How to calculate your nutritional requirments.

First you need to calculate your Fat Mass, Lean Body Mass and Basal Metabolic Rate.
To do this you need to know your weight in pounds and bodyfat percentage.
Your Basal Metobolic Rate is the number of calories you burn in a day standing still.
Formulas
Examples
Fat Mass = Weight x Bodyfat %
24.3 lbs = 180 lbs x 0.135 (13.5%)
Lean Body Mass = Weight - Fat Mass
155.7 lbs = 180 lbs - 24.3 lbs
Basal Metabolic Rate =
Men
LBM x 11
Women
LBM x 10
Calories to lose weight =

Calories to maintain weight =
Calories to gain weight =
BMR x 1.4
BMR x 1.6
BMR x 1.8
BMR x 1.2
BMR x 1.4
BMR x 1.6
Individuals vary, minor adjustment may need to be made.
Copyright 2003
1 Gram
Approximate
Calories
Protein
Carbohydrate
Fat
Glycerin
4.32
Alcohol
The definition of the word "Diet"

1 a : food and drink regularly provided or consumed b : habitual nourishment c : the kind and amount of
food prescribed for a person or animal for a special reason
2 : something provided especially habitually <a diet of Broadway shows and nightclubs -- Frederick Wyatt>
Copyright 2003
Diet Journal
Date
Calories
Fat
Carbs Protein
Calories
Fat
Carbs Protein
Goals
Time
Food
Totals
Copyright 2003
Progress Report
Start of Beginner Workouts
Date:
Weight:
Body Fat %:
Photo
Measurements
Waist:
Upper Thigh:
Upper Arm:
Start of Intermediate Workouts
Date:
Weight:
Body Fat %:
Photo
Measurements
Waist:
Upper Thigh:
Upper Arm:
Start of Advanced Workouts
Date:
Weight:
Body Fat %:
Photo
Measurements
Waist:
Upper Thigh:
Upper Arm:
End of Advanced Workouts
Date:
Weight:
Body Fat %:
Photo
Measurements
Waist:
Upper Thigh:
Upper Arm:
Copyright 2003
Light Day Percentages

Max
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
60%
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
162
165
168
100% = 1 rep max
55%
28
30
33
36
39
41
44
47
50
52
55
58
61
63
66
69
72
74
77
80
83
85
88
91
94
96
99
102
105
107
110
113
116
118
121
124
127
129
132
135
138
140
143
146
149
151
154
50%
25
28
30
33
35
38
40
43
45
48
50
53
55
58
60
63
65
68
70
73
75
78
80
83
85
88
90
93
95
98
100
103
105
108
110
113
115
118
120
123
125
128
130
133
135
138
140
45%
23
25
27
29
32
34
36
38
41
43
45
47
50
52
54
56
59
61
63
65
68
70
72
74
77
79
81
83
86
88
90
92
95
97
99
101
104
106
108
110
113
115
117
119
122
124
126
40%
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
110
112
35%
30%
25%
20%
15%
10%
5%
18
19
21
23
25
26
28
30
32
33
35
37
39
40
42
44
46
47
49
51
53
54
56
58
60
61
63
65
67
68
70
72
74
75
77
79
81
82
84
86
88
89
91
93
95
96
98
15
17
18
20
21
23
24
26
27
29
30
32
33
35
36
38
39
41
42
44
45
47
48
50
51
53
54
56
57
59
60
62
63
65
66
68
69
71
72
74
75
77
78
80
81
83
84
13
14
15
16
18
19
20
21
23
24
25
26
28
29
30
31
33
34
35
36
38
39
40
41
43
44
45
46
48
49
50
51
53
54
55
56
58
59
60
61
63
64
65
66
68
69
70
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
8
8
9
10
11
11
12
13
14
14
15
16
17
17
18
19
20
20
21
22
23
23
24
25
26
26
27
28
29
29
30
31
32
32
33
34
35
35
36
37
38
38
39
40
41
41
42
5
6
6
7
7
8
8
9
9
10
10
11
11
12
12
13
13
14
14
15
15
16
16
17
17
18
18
19
19
20
20
21
21
22
22
23
23
24
24
25
25
26
26
27
27
28
28
3
3
3
3
4
4
4
4
5
5
5
5
6
6
6
6
7
7
7
7
8
8
8
8
9
9
9
9
10
10
10
10
11
11
11
11
12
12
12
12
13
13
13
13
14
14
14
Max
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
60%
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
55%
157
160
162
165
168
171
173
176
179
182
184
187
190
193
195
198
201
204
206
209
212
215
217
220
223
226
228
231
234
237
239
242
245
248
250
253
256
259
261
264
267
270
272
275
278
281
283
286
50%
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200
203
205
208
210
213
215
218
220
223
225
228
230
233
235
238
240
243
245
248
250
253
255
258
260
45%
128
131
133
135
137
140
142
144
146
149
151
153
155
158
160
162
164
167
169
171
173
176
178
180
182
185
187
189
191
194
196
198
200
203
205
207
209
212
214
216
218
221
223
225
227
230
232
234
40%
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
35%
100
102
103
105
107
109
110
112
114
116
117
119
121
123
124
126
128
130
131
133
135
137
138
140
142
144
145
147
149
151
152
154
156
158
159
161
163
165
166
168
170
172
173
175
177
179
180
182
30%
86
87
89
90
92
93
95
96
98
99
101
102
104
105
107
108
110
111
113
114
116
117
119
120
122
123
125
126
128
129
131
132
134
135
137
138
140
141
143
144
146
147
149
150
152
153
155
156
25%
71
73
74
75
76
78
79
80
81
83
84
85
86
88
89
90
91
93
94
95
96
98
99
100
101
103
104
105
106
108
109
110
111
113
114
115
116
118
119
120
121
123
124
125
126
128
129
130
20%
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
15%
10%
5%
43
44
44
45
46
47
47
48
49
50
50
51
52
53
53
54
55
56
56
57
58
59
59
60
61
62
62
63
64
65
65
66
67
68
68
69
70
71
71
72
73
74
74
75
76
77
77
78
29
29
30
30
31
31
32
32
33
33
34
34
35
35
36
36
37
37
38
38
39
39
40
40
41
41
42
42
43
43
44
44
45
45
46
46
47
47
48
48
49
49
50
50
51
51
52
52
14
15
15
15
15
16
16
16
16
17
17
17
17
18
18
18
18
19
19
19
19
20
20
20
20
21
21
21
21
22
22
22
22
23
23
23
23
24
24
24
24
25
25
25
25
26
26
26
Max
525
530
535
540
545
550
560
570
580
590
600
610
620
630
640
650
660
670
680
690
700
710
720
730
740
750
760
770
780
790
800
810
820
830
840
850
860
870
880
890
900
950
1000
1100
1200
1300
1400
1500
60%
315
318
321
324
327
330
336
342
348
354
360
366
372
378
384
390
396
402
408
414
420
426
432
438
444
450
456
462
468
474
480
486
492
498
504
510
516
522
528
534
540
570
600
660
720
780
840
900
55%
289
292
294
297
300
303
308
314
319
325
330
336
341
347
352
358
363
369
374
380
385
391
396
402
407
413
418
424
429
435
440
446
451
457
462
468
473
479
484
490
495
523
550
605
660
715
770
825
50%
263
265
268
270
273
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
475
500
550
600
650
700
750
45%
236
239
241
243
245
248
252
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360
365
369
374
378
383
387
392
396
401
405
428
450
495
540
585
630
675
40%
210
212
214
216
218
220
224
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
380
400
440
480
520
560
600
35%
184
186
187
189
191
193
196
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280
284
287
291
294
298
301
305
308
312
315
333
350
385
420
455
490
525
30%
158
159
161
162
164
165
168
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
285
300
330
360
390
420
450
25%
131
133
134
135
136
138
140
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200
203
205
208
210
213
215
218
220
223
225
238
250
275
300
325
350
375
20%
105
106
107
108
109
110
112
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
190
200
220
240
260
280
300
15%
79
80
80
81
82
83
84
86
87
89
90
92
93
95
96
98
99
101
102
104
105
107
108
110
111
113
114
116
117
119
120
122
123
125
126
128
129
131
132
134
135
143
150
165
180
195
210
225
10%
53
53
54
54
55
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
95
100
110
120
130
140
150
5%
26
27
27
27
27
28
28
29
29
30
30
31
31
32
32
33
33
34
34
35
35
36
36
37
37
38
38
39
39
40
40
41
41
42
42
43
43
44
44
45
45
48
50
55
60
65
70
75
Medium Day Pyramid

Max
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
120
125
130
135
140
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
100% = 2-3 rep max
10%x20 20%x12 40%x8
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
10
10
11
11
12
12
12
13
13
14
14
14
15
15
16
16
17
17
18
18
19
19
20
20
21
21
22
22
23
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
24
25
26
27
28
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
2
4
6
8
10
12
14
16
18
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
48
50
52
54
56
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
60%x5
3
6
9
12
15
18
21
24
27
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
72
75
78
81
84
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
80%x2
4
8
12
16
20
24
28
32
36
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
96
100
104
108
112
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
100%xF 80%xF
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
120
125
130
135
140
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
4
8
12
16
20
24
28
32
36
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
96
100
104
108
112
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
60%xF
40%xF
3
6
9
12
15
18
21
24
27
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
72
75
78
81
84
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
2
4
6
8
10
12
14
16
18
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
48
50
52
54
56
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
20%xF
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
24
25
26
27
28
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Max
235
240
245
250
255
260
265
270
275
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
10%x20 20%x12 40%x8
24
24
25
25
26
26
27
27
28
29
29
30
30
31
31
32
32
33
33
34
34
35
35
36
36
37
37
38
38
39
39
40
40
41
41
42
42
43
43
44
44
45
45
46
46
47
47
48
47
48
49
50
51
52
53
54
55
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
94
96
98
100
102
104
106
108
110
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
60%x5
141
144
147
150
153
156
159
162
165
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
80%x2
188
192
196
200
204
208
212
216
220
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
100%xF 80%xF
235
240
245
250
255
260
265
270
275
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
188
192
196
200
204
208
212
216
220
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
60%xF
40%xF
141
144
147
150
153
156
159
162
165
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
94
96
98
100
102
104
106
108
110
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
20%xF
47
48
49
50
51
52
53
54
55
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
Max
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
585
590
595
600
605
610
615
620
625
630
720
845
990
1000
1100
1115
1155
1200
10%x20 20%x12 40%x8
48
49
49
50
50
51
51
52
52
53
53
54
54
55
55
56
56
57
57
58
59
59
60
60
61
61
62
62
63
63
72
85
99
100
110
112
116
120
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
117
118
119
120
121
122
123
124
125
126
144
169
198
200
220
223
231
240
192
194
196
198
200
202
204
206
208
210
212
214
216
218
220
222
224
226
228
230
234
236
238
240
242
244
246
248
250
252
288
338
396
400
440
446
462
480
60%x5
288
291
294
297
300
303
306
309
312
315
318
321
324
327
330
333
336
339
342
345
351
354
357
360
363
366
369
372
375
378
432
507
594
600
660
669
693
720
80%x2
384
388
392
396
400
404
408
412
416
420
424
428
432
436
440
444
448
452
456
460
468
472
476
480
484
488
492
496
500
504
576
676
792
800
880
892
924
960
100%xF 80%xF
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
585
590
595
600
605
610
615
620
625
630
720
845
990
1000
1100
1115
1155
1200
384
388
392
396
400
404
408
412
416
420
424
428
432
436
440
444
448
452
456
460
468
472
476
480
484
488
492
496
500
504
576
676
792
800
880
892
924
960
60%xF
40%xF
288
291
294
297
300
303
306
309
312
315
318
321
324
327
330
333
336
339
342
345
351
354
357
360
363
366
369
372
375
378
432
507
594
600
660
669
693
720
192
194
196
198
200
202
204
206
208
210
212
214
216
218
220
222
224
226
228
230
234
236
238
240
242
244
246
248
250
252
288
338
396
400
440
446
462
480
20%xF
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
117
118
119
120
121
122
123
124
125
126
144
169
198
200
220
223
231
240
Med/Heavy Day Pyramid

Max
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
100% = 2 rep max
10%x20 20%x12 40%x8 60%x5 80%x2 100%xF 90%xF 80%xF 70%xF 60%xF 50%xF 40%xF
5
6
6
7
7
8
8
9
9
10
10
11
11
12
12
13
13
14
14
15
15
16
16
17
17
18
18
19
19
20
20
21
21
22
22
23
23
24
24
25
25
26
26
27
27
28
28
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
110
112
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
162
165
168
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
100
104
108
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
184
188
192
196
200
204
208
212
216
220
224
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
45
50
54
59
63
68
72
77
81
86
90
95
99
104
108
113
117
122
126
131
135
140
144
149
153
158
162
167
171
176
180
185
189
194
198
203
207
212
216
221
225
230
234
239
243
248
252
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
100
104
108
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
184
188
192
196
200
204
208
212
216
220
224
35
39
42
46
49
53
56
60
63
67
70
74
77
81
84
88
91
95
98
102
105
109
112
116
119
123
126
130
133
137
140
144
147
151
154
158
161
165
168
172
175
179
182
186
189
193
196
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
162
165
168
25
28
30
33
35
38
40
43
45
48
50
53
55
58
60
63
65
68
70
73
75
78
80
83
85
88
90
93
95
98
100
103
105
108
110
113
115
118
120
123
125
128
130
133
135
138
140
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
110
112
Max
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
29
29
30
30
31
31
32
32
33
33
34
34
35
35
36
36
37
37
38
38
39
39
40
40
41
41
42
42
43
43
44
44
45
45
46
46
47
47
48
48
49
49
50
50
51
51
52
52
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
384
388
392
396
400
404
408
412
416
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360
365
369
374
378
383
387
392
396
401
405
410
414
419
423
428
432
437
441
446
450
455
459
464
468
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
384
388
392
396
400
404
408
412
416
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280
284
287
291
294
298
301
305
308
312
315
319
322
326
329
333
336
340
343
347
350
354
357
361
364
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200
203
205
208
210
213
215
218
220
223
225
228
230
233
235
238
240
243
245
248
250
253
255
258
260
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
Max
525
530
535
540
545
550
560
570
580
590
600
610
620
630
640
650
660
670
680
690
700
710
720
730
740
750
760
770
780
790
800
810
820
830
840
850
860
870
880
890
900
950
1000
1100
1200
1300
1400
1500
53
53
54
54
55
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
95
100
110
120
130
140
150
105
106
107
108
109
110
112
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
190
200
220
240
260
280
300
210
212
214
216
218
220
224
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
380
400
440
480
520
560
600
315
318
321
324
327
330
336
342
348
354
360
366
372
378
384
390
396
402
408
414
420
426
432
438
444
450
456
462
468
474
480
486
492
498
504
510
516
522
528
534
540
570
600
660
720
780
840
900
420
424
428
432
436
440
448
456
464
472
480
488
496
504
512
520
528
536
544
552
560
568
576
584
592
600
608
616
624
632
640
648
656
664
672
680
688
696
704
712
720
760
800
880
960
1040
1120
1200
525
530
535
540
545
550
560
570
580
590
600
610
620
630
640
650
660
670
680
690
700
710
720
730
740
750
760
770
780
790
800
810
820
830
840
850
860
870
880
890
900
950
1000
1100
1200
1300
1400
1500
473 420
477 424
482 428
486 432
491 436
495 440
504 448
513 456
522 464
531 472
540 480
549 488
558 496
567 504
576 512
585 520
594 528
603 536
612 544
621 552
630 560
639 568
648 576
657 584
666 592
675 600
684 608
693 616
702 624
711 632
720 640
729 648
738 656
747 664
756 672
765 680
774 688
783 696
792 704
801 712
810 720
855 760
900 800
990 880
1080 960
1170 1040
1260 1120
1350 1200
368
371
375
378
382
385
392
399
406
413
420
427
434
441
448
455
462
469
476
483
490
497
504
511
518
525
532
539
546
553
560
567
574
581
588
595
602
609
616
623
630
665
700
770
840
910
980
1050
315
318
321
324
327
330
336
342
348
354
360
366
372
378
384
390
396
402
408
414
420
426
432
438
444
450
456
462
468
474
480
486
492
498
504
510
516
522
528
534
540
570
600
660
720
780
840
900
263
265
268
270
273
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
475
500
550
600
650
700
750
210
212
214
216
218
220
224
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
380
400
440
480
520
560
600
Heavy Day Pyramid

Max
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
100% = 1 rep max
10%x12 25%x10 40%x8 55%x6 70%x4 85%x2 100%xF 95%xF 90%xF 85%xF 80%xF 75%xF 70%xF 65%xF 60%xF
5
6
6
7
7
8
8
9
9
10
10
11
11
12
12
13
13
14
14
15
15
16
16
17
17
18
18
19
19
20
20
21
21
22
22
23
23
24
24
25
25
26
26
27
27
28
28
13
14
15
16
18
19
20
21
23
24
25
26
28
29
30
31
33
34
35
36
38
39
40
41
43
44
45
46
48
49
50
51
53
54
55
56
58
59
60
61
63
64
65
66
68
69
70
20
22
24
26
28
30
32
34
36
38
40
42
44
46
48
50
52
54
56
58
60
62
64
66
68
70
72
74
76
78
80
82
84
86
88
90
92
94
96
98
100
102
104
106
108
110
112
28
30
33
36
39
41
44
47
50
52
55
58
61
63
66
69
72
74
77
80
83
85
88
91
94
96
99
102
105
107
110
113
116
118
121
124
127
129
132
135
138
140
143
146
149
151
154
35
39
42
46
49
53
56
60
63
67
70
74
77
81
84
88
91
95
98
102
105
109
112
116
119
123
126
130
133
137
140
144
147
151
154
158
161
165
168
172
175
179
182
186
189
193
196
43
47
51
55
60
64
68
72
77
81
85
89
94
98
102
106
111
115
119
123
128
132
136
140
145
149
153
157
162
166
170
174
179
183
187
191
196
200
204
208
213
217
221
225
230
234
238
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
48
52
57
62
67
71
76
81
86
90
95
100
105
109
114
119
124
128
133
138
143
147
152
157
162
166
171
176
181
185
190
195
200
204
209
214
219
223
228
233
238
242
247
252
257
261
266
45
50
54
59
63
68
72
77
81
86
90
95
99
104
108
113
117
122
126
131
135
140
144
149
153
158
162
167
171
176
180
185
189
194
198
203
207
212
216
221
225
230
234
239
243
248
252
43
47
51
55
60
64
68
72
77
81
85
89
94
98
102
106
111
115
119
123
128
132
136
140
145
149
153
157
162
166
170
174
179
183
187
191
196
200
204
208
213
217
221
225
230
234
238
40
44
48
52
56
60
64
68
72
76
80
84
88
92
96
100
104
108
112
116
120
124
128
132
136
140
144
148
152
156
160
164
168
172
176
180
184
188
192
196
200
204
208
212
216
220
224
38
41
45
49
53
56
60
64
68
71
75
79
83
86
90
94
98
101
105
109
113
116
120
124
128
131
135
139
143
146
150
154
158
161
165
169
173
176
180
184
188
191
195
199
203
206
210
35
39
42
46
49
53
56
60
63
67
70
74
77
81
84
88
91
95
98
102
105
109
112
116
119
123
126
130
133
137
140
144
147
151
154
158
161
165
168
172
175
179
182
186
189
193
196
33
36
39
42
46
49
52
55
59
62
65
68
72
75
78
81
85
88
91
94
98
101
104
107
111
114
117
120
124
127
130
133
137
140
143
146
150
153
156
159
163
166
169
172
176
179
182
30
33
36
39
42
45
48
51
54
57
60
63
66
69
72
75
78
81
84
87
90
93
96
99
102
105
108
111
114
117
120
123
126
129
132
135
138
141
144
147
150
153
156
159
162
165
168
Max
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
29
29
30
30
31
31
32
32
33
33
34
34
35
35
36
36
37
37
38
38
39
39
40
40
41
41
42
42
43
43
44
44
45
45
46
46
47
47
48
48
49
49
50
50
51
51
52
52
71
73
74
75
76
78
79
80
81
83
84
85
86
88
89
90
91
93
94
95
96
98
99
100
101
103
104
105
106
108
109
110
111
113
114
115
116
118
119
120
121
123
124
125
126
128
129
130
114
116
118
120
122
124
126
128
130
132
134
136
138
140
142
144
146
148
150
152
154
156
158
160
162
164
166
168
170
172
174
176
178
180
182
184
186
188
190
192
194
196
198
200
202
204
206
208
157
160
162
165
168
171
173
176
179
182
184
187
190
193
195
198
201
204
206
209
212
215
217
220
223
226
228
231
234
237
239
242
245
248
250
253
256
259
261
264
267
270
272
275
278
281
283
286
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280
284
287
291
294
298
301
305
308
312
315
319
322
326
329
333
336
340
343
347
350
354
357
361
364
242
247
251
255
259
264
268
272
276
281
285
289
293
298
302
306
310
315
319
323
327
332
336
340
344
349
353
357
361
366
370
374
378
383
387
391
395
400
404
408
412
417
421
425
429
434
438
442
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
271
276
280
285
290
295
299
304
309
314
318
323
328
333
337
342
347
352
356
361
366
371
375
380
385
390
394
399
404
409
413
418
423
428
432
437
442
447
451
456
461
466
470
475
480
485
489
494
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360
365
369
374
378
383
387
392
396
401
405
410
414
419
423
428
432
437
441
446
450
455
459
464
468
242
247
251
255
259
264
268
272
276
281
285
289
293
298
302
306
310
315
319
323
327
332
336
340
344
349
353
357
361
366
370
374
378
383
387
391
395
400
404
408
412
417
421
425
429
434
438
442
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
364
368
372
376
380
384
388
392
396
400
404
408
412
416
214
218
221
225
229
233
236
240
244
248
251
255
259
263
266
270
274
278
281
285
289
293
296
300
304
308
311
315
319
323
326
330
334
338
341
345
349
353
356
360
364
368
371
375
379
383
386
390
200
203
207
210
214
217
221
224
228
231
235
238
242
245
249
252
256
259
263
266
270
273
277
280
284
287
291
294
298
301
305
308
312
315
319
322
326
329
333
336
340
343
347
350
354
357
361
364
185
189
192
195
198
202
205
208
211
215
218
221
224
228
231
234
237
241
244
247
250
254
257
260
263
267
270
273
276
280
283
286
289
293
296
299
302
306
309
312
315
319
322
325
328
332
335
338
171
174
177
180
183
186
189
192
195
198
201
204
207
210
213
216
219
222
225
228
231
234
237
240
243
246
249
252
255
258
261
264
267
270
273
276
279
282
285
288
291
294
297
300
303
306
309
312
Max
525
530
535
540
545
550
560
570
580
590
600
610
620
630
640
650
660
670
680
690
700
710
720
730
740
750
760
770
780
790
800
810
820
830
840
850
860
870
880
890
900
950
1000
1100
1200
1300
1400
1500
53
53
54
54
55
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
95
100
110
120
130
140
150
131
133
134
135
136
138
140
143
145
148
150
153
155
158
160
163
165
168
170
173
175
178
180
183
185
188
190
193
195
198
200
203
205
208
210
213
215
218
220
223
225
238
250
275
300
325
350
375
210
212
214
216
218
220
224
228
232
236
240
244
248
252
256
260
264
268
272
276
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
352
356
360
380
400
440
480
520
560
600
289
292
294
297
300
303
308
314
319
325
330
336
341
347
352
358
363
369
374
380
385
391
396
402
407
413
418
424
429
435
440
446
451
457
462
468
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Beginner To Advanced Workout Program

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Beginner To Advanced Workout Program

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TheTrainingStationInc.

A 52 page illustrated guide that will take you

Consistency, variety & intensity are key.

Consistency in the gym. Variety & Intensity in your workouts.

Section 4 - Intermediate Workouts

Section 5 - Advanced Workouts

Section 6 - Workout Tips & Tricks

Section 8 - Progress Report

The Benefits of Strength Training

The conditioning effect will result in firmer and better-defined muscles.

General safety guidelines

Common Weight Training Myths

Beginner Workout Instructions

Use the Progress Report

Beginner Workout - Week 1

Copyright 2003 TheTrainingStationInc.com

Beginner Workout Week 1

Universal Leg Extensions

Universal Leg Curls

Calf Raises on Leg Press

1 set of 15 repetitions on each exercise

Beginner Workout Week 1

Pulldowns - in front- straight

Incline Dumbbell Press

Seated Dumbbell Press

Standing Dumbbell Curls

Pushdowns -straight handle

Beginner Workout Week 1

Beginner Workout - Week 2

Copyright 2003 TheTrainingStationInc.com

2 sets of 15 repetitions on each exercise

Beginner Workout Week 2

1 set of 15 repetitions on each exercise

Beginner Workout Week 2

Beginner Workout - Week 3

Copyright 2003 TheTrainingStationInc.com

Beginner Workout Week 3

Free Weight Leg

Free Weight Leg Curls

Trotter Leg Press

Calf Raises on Trotter Leg Press

2 sets of 15 repetitions on each exercise

Beginner Workout Week 3

Incline Smith Machine

Wide Grip Leverage Rows

Dumbbell Front Raises

Preacher Curls -EZ curl bar

Skull Crushers -EZ curl bar

Beginner Workout - Week 4

Copyright 2003 TheTrainingStationInc.com

Beginner Workout Week 4

2 sets of 15 repetitions on each exercise

Stiff Leg Deadlits

Beginner Workout Week 4

Seated Overhead Extensions

Flat Dumbbell Press

Pulldowns -in front -V handle

Barbell Upright Rows

Cable Curls - EZ curl handle

Smith Machine Shrugs

Beginner Workout - Week 5

Copyright 2003 TheTrainingStationInc.com

3 set of 15 repetitions on each exercise

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