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Bench Press
Deadlift
Secondary
0
0
0
Incremement
2.5
Week 1
Week 2
Week 3
Week 4
Week 4
Week 5
Week 6
Week 7
Beginner CLUTZ
Exercise
Squat
Day #1
Sets x Reps
5x6
Day #3
Weight
Exercise
0 Deadlift
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
DB Flies
Upper back
Squat
6x5
0 Deadlift
Bench
6x4
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
DB Flies
Upper back
Squat
6x4
0 Deadlift
Bench
5x4
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
Squat
4x6
DB Flies
Upper back
0 Deadlift
Bench
4x4
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
DB Flies
Upper back
Squat
5x5
0 Deadlift
Bench
2x2
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
DB Flies
Upper back
Squat
6x4
0 Deadlift
Bench
5x5
0
Bench
Secondary
DB Flies
Upper back
5x10
50 Total Reps
DB Flies
Upper back
Squats
3x3
0 Squat
Bench
3x3
0 Bench
3x1
CLUTZ
Day #3
Sets x Reps
1x5
8x3
By Connor Lutz
Weight
6x5
Exercise
0 Squat
0
Bench
0
4x5
5x10
50 Total Reps
1x5
8x3
DB Flies
Upper back
5x5
0 Squat
0
Bench
0
3x5
5x10
50 Total Reps
1x5
8x3
DB Flies
Upper back
4x5
0 Squat
0
Bench
0
4x4
5x10
50 Total Reps
1x3
8x2
DB Flies
Upper back
0 Squat
0
Day #5
Sets x Reps
6x2
5x6
Weight
0
0
5x10
50 Total Reps
4x3
4x6
5x10
50 Total Reps
3x4
3x6
5x10
50 Total Reps
2x3
2x2
0
0
3x5
3x4
2x5
Bench
3x3
DB Flies
Upper back
5x10
50 Total Reps
0
0
5x10
50 Total Reps
1x3
8x2
0 Squat
0
3x3
4x3
Bench
1+
0 Reps Acieved
5x10
50 Total Reps
DB Flies
Upper back
1x3
8x2
0 Squats
0
5x3
5x2
0 Bench
5x10
50 Total Reps
DB Flies
Upper back
2x3
2x2
2x5
0
0
5x10
50 Total Reps
1x3
1x3
2x1-2
2x4
0
0
0
0
1x3
1x2
2x1
3x2
0
0
0
0
5x10
50 Total Reps
3x1
0 Squat
1RM
3x1
0 Bench
1RM
Deadlift
0
0
0
1RM
Squat
Bench Press
Deadlift
Secondary 1
Secondary 2
Increment
0
0
0
2.5
Week 1
Week 2
Week 3
Week 3
Week 4
Week 5
Week 6
Week 7
Intermediate CLUTZ
Exercise
Squat
Day #1
Sets x Reps
5x6
Weight
Exercise
0 Secondary 1
Day #3
Sets x Reps
4x5
0 Bench
0 Touch and Go
5x5
5+
DB Flies
5x10
DB Flies
5x10
Upper back
50 Total Reps
Upper back
50 Total Reps
Squat
6x5
0 Secondary 1
3x5
0 Bench
0 Touch and Go
5x4
4+
5x10
50 Total Reps
DB Flies
Upper back
5x10
50 Total Reps
Squat
6x4
0 Secondary 1
4x4
0 Bench
0 Touch and Go
5x5
5+
5x10
50 Total Reps
DB Flies
Upper back
5x10
50 Total Reps
Squat
4x6
0 Secondary 1
3x4
0 Bench
0 Touch and Go
5x4
4+
DB Flies
Upper back
5x10
50 Total Reps
Squat
5x5
DB Flies
Upper back
5x10
50 Total Reps
0 Secondary 1
4x3
0 Bench
0
0
1x3
1x2
1x1
2x4
5x10
50 Total Reps
Squat
6x4
DB Flies
Upper back
5x10
50 Total Reps
Squat
3x3
DB Flies
Upper back
5x10
50 Total Reps
0 Secondary 1
5x2
0 Bench
0
0
1x3
1x1
2x1
2x3
Deadlift
4x2
DB Flies
Upper back
5x10
50 Total Reps
0 Squats
3x1
0 Bench
3x1
Deadlifts
0 Deadlift
3x1
TZ
By Connor Lutz
#3
Weight
Exercise
0 Squat
Day #5
Sets x Reps
6x2
Weight
0
0 Bench
0
5x3
0 Secondary 2
4x5
DB Flies
5x10
Upper back
50 Total Reps
0 Squat
4x3
0 Bench
0
5x2
Secondary 2
3x5
DB Flies
Upper back
5x10
50 Total Reps
0 Squat
3x4
0 Bench
0
5x3
0 Secondary 2
4x4
DB Flies
Upper back
5x10
50 Total Reps
0 Squat
2x3
2x2
2x5
0
0
0
Bench
5x2
Secondary 2
3x4
5x10
50 Total Reps
2x3
2x2
2x5
0
0
0
1x3
1x3
2x6
0
0
0
4x3
5x10
50 Total Reps
1x3
1x3
2x1-2
2x4
0
0
0
0
1x3
1x3
2x5
0
0
0
0
0
0
DB Flies
Upper back
0 Squat
0
0
0 Bench
0
0
Secondary 2
DB Flies
Upper back
0 Squats
0
0
0
0 Bench
0
DB Flies
Upper back
5x10
50 Total Reps
0
0
Rest
Exercise
Deadlifts
Overload Bench
Day #6
Sets x Reps
1x4
2x3
3x3 **
3x3
Weight
0
0
0
DB Flies
5x10
Upper back
50 Total Reps
Deadlifts
1x4
2x3
2x3 **
0
0
0
Overload Bench
3x2
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
1x3
3x2
2x2 **
0
0
0
Overload Bench
3x2
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
1x3
3x2
2x 1-2
0
0
0
Overload Bench
3x2
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
1x2
2x1
0
0
Overload Bench
3 ct Bench
4x1
3x2
0
0
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
3x1
Overload Bench
3 ct Bench
4x1
3x3
0
0
DB Flies
Upper back
5x10
50 Total Reps
Squat
1RM
Bench
1RM
Deadlift
1RM