C O N D I T I O N I N G W E E K

Monday sets reps %

1 Bench press 1 5 50%
2 4 60%
3 3 70%


2 Squat 1 5 50%
2 4 60%
3 3 70%


4 Flat dumbbell fly 3 10
5 Good morning 3 5
Wednesday sets reps %
1 Deadlift 1 5 50%
2 4 60%
3 3 70%

2 Incline bench press 3 4
3 Dip 3 8
5 Lunge 3 5
Friday sets reps %
1 Bench press 1 5 50%
2 4 60%
3 3 70%

2 Flat dumbbell fly 3 10
3 Squat 1 5 50%
2 4 60%
3 3 70%

4 Dip 3 8
5 Good morning 3 5
W E E K 1
Monday sets reps %
1 Bench press 1 4 55%
1 3 60%
1 3 70%
4 3 75%


2 Squat 1 5 50%
1 5 60%
4 5 70%


3 Bench press 1 4 55%
2 4 65%
4 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
Wednesday sets reps %
1 Deadlift 1 3 50%
2 5 60%
2 3 70%
3 3 75%


2 Bench press 1 5 55%
1 5 65%
4 4 70%


3 Dip 5 8
4 Deadlift from pins 1 3 50%
2 4 60%
2 3 70%
3 3 80%

5 Lunge 5 5
Friday sets reps %
1 Bench press 1 5 50%
1 4 60%
1 4 70%
1 3 75%
2 2 80%
2 1 85%
2 2 80%
1 3 75%
1 5 65%
1 5 55%

2 Flat dumbbell fly 5 10
3 Squat 1 5 50%
2 3 60%
2 3 70%
4 3 75%

4 Dip 5 8
5 Good morning 5 5
W E E K 2
Monday sets reps %
1 Squat 1 4 50%
1 4 60%
2 3 70%
4 2 80%


2 Bench press 1 3 50%
1 3 60%
1 3 70%
4 2 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
3 3 75%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 54%
1 4 60%
3 4 70%


2 Bench press 1 4 55%
1 5 65%
3 4 70%

3 Flat dumbbell fly 5 10
4 Deadlift 1 4 50%
1 4 60%
2 3 70%
4 3 75%

5 Lunge 5 5
Friday sets reps %
1 Squat 1 4 50%
1 4 60%
1 3 70%
5 3 75%


2 Bench press 1 5 50%
1 4 60%
1 4 70%
3 3 75%
1 2 80%
2 1 85%
1 2 80%
1 4 75%
1 5 70%
1 5 60%
1 6 55%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
3 2 75%

6 Good morning 5 5
W E E K 3
Monday sets reps %
1 Squat 1 4 50%
1 4 60%
3 3 70%
4 3 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
3 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 4 50%
1 4 60%
4 5 70%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
1 3 60%
1 4 70%
3 4 75%


2 Bench press 1 4 50%
1 4 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 6 55%

3 Flat dumbbell fly 5 10
4 Deadlift from #2 pins 1 4 60%
2 3 70%
3 4 80%

5 Lunges 5 5
6 Abs 3 10
Friday sets reps %
1 Bench press 1 4 50%
1 4 60%
2 3 70%
3 3 80%


2 Squat 1 5 50%
1 5 60%
1 5 70%
4 4 75%


3 Bench press 1 5 55%
2 6 65%
5 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 4
Monday sets reps %
1 Squat 1 4 50%
1 3 60%
2 3 70%
1 3 80%
2 2 85%


2 Bench press 1 3 50%
1 3 60%
1 3 70%
4 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 4 50%
1 3 60%
1 3 70%
4 2 80%

6 Good morning 5 5
Wednesday sets reps %
1 Bench press 1 3 50%
1 3 60%
1 3 70%
2 3 80%
3 2 85%


2 Deadlift 1 3 50%
1 3 60%
2 2 70%
2 3 80%
2 2 85%


3 Bench press 1 5 55%
1 5 65%
3 4 75%

4 Flat dumbbell fly 5 10
5 Lunge 5 5
Friday sets reps %
1 Squat 1 4 50%
1 3 60%
2 3 70%
5 3 80%


2 Bench press 1 5 50%
1 5 60%
4 5 70%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Good morning 5 5
W E E K 5
Monday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
4 3 75%


2 Squat 1 5 50%
2 5 60%
5 5 70%


3 Bench press 1 5 55%
2 4 65%
5 4 70%

4 Flat dumbbell fly 5 10
5 good mornings 5 5
Wednesday sets reps %
1 Deadlift 1 5 50%
2 5 60%
2 4 70%
4 3 75%


2 Bench press 1 5 55%
1 5 65%
5 4 70%


3 Dip 5 8
4 Deadlift from knees 1 5 50%
2 5 60%
2 4 70%
4 3 80%

5 Lunge 5 5
Friday sets reps %
1 Bench press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 5 65%
1 7 55%

2 Flat dumbbell fly 5 10
3 Squat 1 5 50%
2 4 60%
2 3 70%
5 3 75%

4 Dip 5 8
5 Good morning 5 5
W E E K 6
Monday sets reps %
1 Squat 1 5 50%
2 4 60%
2 3 70%
5 2 80%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
6 2 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
4 3 75%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
2 4 60%
4 4 70%


2 Bench press 1 5 55%
1 5 65%
5 4 70%

3 Flat dumbbell fly 5 10
4 Deadlift 1 4 50%
1 4 60%
2 3 70%
5 3 75%

5 Lunge 5 5
Friday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
6 3 75%


2 Bench press 1 6 50%
1 5 60%
1 4 70%
3 3 75%
2 2 80%
2 1 85%
2 2 80%
1 4 75%
1 5 70%
1 6 60%
1 7 50%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 3 55%
1 3 65%
4 2 75%

6 Good morning 5 5
W E E K 7
Monday sets reps %
1 Squat 1 5 50%
2 4 60%
2 3 70%
5 3 80%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 5 50%
1 5 60%
5 5 70%

6 Good morning 5 5
Wednesday sets reps %
1 Deadlift to knees 1 4 50%
1 4 60%
2 4 70%
4 4 75%


2 Bench press 1 6 50%
1 5 60%
2 4 70%
2 3 75%
2 2 80%
2 1 85%
2 2 80%
2 3 75%
1 4 70%
1 6 65%
1 7 55%

Flat dumbbell fly 5 10
4 Deadlift from knees 1 5 60%
2 3 70%
4 4 80%

5 Lunge 5 5
6 Abs 3 10
Friday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%


2 Squat 1 5 50%
1 5 60%
2 5 70%
5 4 75%


3 Bench press 1 6 55%
2 6 65%
6 4 70%

4 Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 8
Monday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


2 Bench press 1 5 50%
1 4 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Squat 1 5 50%
1 4 60%
2 3 70%
4 2 80%

6 Good morning 5 5
Wednesday sets reps %
1 Bench press 1 5 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


2 Deadlift 1 4 50%
1 4 60%
2 3 70%
2 3 80%
3 2 85%


3 Bench press 1 5 55%
1 5 65%
4 4 75%

4 Flat dumbbell fly 5 10
5 Lunge 5 5
Friday sets reps %
1 Squat 1 5 50%
1 4 60%
2 3 70%
6 3 80%


2 Bench press 1 5 50%
1 5 60%
5 5 70%

3 Flat dumbbell fly 5 10
4 Dip 5 8
5 Good morning 5 5
W E E K 9
Monday sets reps %
Squats 1 3 50%
1 3 60%
2 3 70%
3 2 75%

Bench press 1 3 50%
1 3 60%
2 3 70%
3 2 75%

Wednesday (skills evaluation)
Squat 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%

Bench press 1 3 50%
1 3 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%
Deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80%
1 1 90%
1 1 95%

Friday
Squat 1 3 50%
2 3 60%
2 3 70%
4 2 75%
Bench press 1 3 55%
2 3 65%
6 3 75%

Flat dumbbell fly 5 10
Good morning 5 5
W E E K 1 0
Monday sets reps %
1 Squat 1 3 50%
2 3 60%
2 3 70%
4 2 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%

3 Flat dumbbell fly 5 10

4 Squat 1 3 55%
2 3 65%
4 3 75%

Wednesday sets reps %
1 Deadlift to knees 1 3 50%
2 2 60%
2 2 65%
3 1 70%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
2 3 80%
3 2 85%

Flat dumbbell fly 5 10
4 Deadlift 1 3 50%
1 3 60%
2 3 70%
5 3 80%

Friday sets reps %
1 Bench press 1 3 50%
1 3 60%
2 3 70%
5 3 80%



2 Squat 1 3 50%
2 3 60%
2 3 70%
6 3 80%


1 Bench press 1 4 50%
1 4 60%
4 4 70%

Flat dumbbell fly 5 10
5 Good morning 5 5
W E E K 1 1
Monday sets reps %
1 Squats 1 3 50%
1 3 60%
2 3 70%
5 2 80%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
3 2 80%
3 1 85%

3 Flat dumbbell fly 4 8


Wednesday sets reps %
1 Bench press 1 3 50%
1 3 60%
2 3 70%
5 2 80%

4 Flat dumbbell fly 4 8
2 Deadlift 1 3 50%
2 3 60%
2 3 70%
5 2 75%



5 Good morning 4 5
Friday sets reps %
1 Squat 1 3 50%
2 3 60%
2 2 70%
3 2 75%


2 Bench press 1 3 50%
1 3 60%
2 3 70%
4 2 75%

W E E K 1 2
Monday sets reps %
2 Bench press 1 3 50%
2 3 60%
2 2 70%
4 1 75%

1 Deadlift 1 3 50%
2 2 60%
4 2 70%


Wednesday sets reps %
1 Squats 1 3 50%
2 3 60%
3 2 70%


2 Bench press 1 3 50%
2 3 60%
3 2 70%
Saturday test sets reps %
1 Squat 1 3 50%
1 3 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 102%
2 Bench 1 3 50%
1 3 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 101%
3 Deadlift 1 3 50%
1 2 60%
2 2 70%
1 2 80%
Opener 1 1 90%
1 1 95%
1 1 102%
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