STEP 4: EXERCISE SELECTIONS

Muscle Group SelectionThese are your accessory lifts. They

Chest Press - Light Incline Dumbbell Hex pressfor increasing program
are essential
volume which is the primary driver of
Chest Press - Heavy Incline Bench Press
muscle hypertrophy (growth). They
can and should be changed every 1-2
Chest Fly Machine Chestcycles
Flysto give your body a variety of
Triceps 1 Dips stimuli.
Triceps 2 Machine Tricep Extensions
Lateral Deltoids 1 Lateral Dumbbell Raise
Lateral Deltoids 2 Lateral Cable Raise
Rear Deltoids Reverse Pec Deck
Back - Pull - Heavy Pull-Ups
Back - Pull - Light Lat Pulldowns
Back - Row - Heavy Barbell Rows
Back - Row - Light Machine Rows
Biceps 1 Barbell Curls
Biceps 2 Dumbbell Curls
Trapezius - Heavy Trap Bar Shrugs
Trapezius - Light Dumbbell Shrugs
Quads 1 Leg Extensions
Quads 2 Leg Press
Hamstrings 1 Lying Leg Curls
Hamstrings 2 Stiff-Leg Deadlifts
Calves Seated Calve Raises

STEP 5: ACC
Chest Compound Pull Compound
Bench Press Deadlift
 Incline Bench Press Sumo Deadlift

Triceps 1 Triceps 2
Close-Grip Bench Press Cable Tricep Extensions
Overhead Tricep Extensions Dumbbell Tricep Kickbacks
Dips Skullcrushers
Bench Dips Dumbbell Skullcrushers
Machine Tricep Extensions

Quadriceps Hamstrings
Leg Press Stiff-Leg Deadlifts
Bulgarian Split Squats Dumbbell Stiff-Leg Deadlifts
Dumbbell Lunges Lying Leg Curls
Barbell Lunges Seated Leg Curls
Front Squats
Hack Squat
Leg Extensions

e are your accessory lifts. They
ssential for increasing program
me which is the primary driver of
le hypertrophy (growth). They
and should be changed every 1-2
s to give your body a variety of
uli.
STEP 5: ACCESSORY EXERCISE SELECTIONS (OPTIONAL)
Quadriceps Compound
Squat
LBS or KG:
STEP 1: LIFT SELECTION
Select your compound lift for each of the main muscle groups.
Unlike the accessory exercises, (ideally) you should not change these
time so choose wisely. The standards are Bench Press, Squat, and OH
Muscle Group
Chest
Pull
Use a recent workout where youCompound
attempted your BEST lift. Type in the weight lifted and the
number of reps performed to estimate your 1-rep max (1RM). If you know your 1RM, enter
that weight and under reps enter Legs
1.
WARNING: This becomes inaccurate beyond 6 reps. If you want to input a top set
Shoulders
PR with a rep # above 6, attempt this again with a higher weight!
STEP 2: 1-REP M
Exercise
Incline Bench Press
Deadlift
Squat
OHP
STEP 3: CYCLE-TO-CYCLE INCREASE
All your main compound lift weight recommendations are percentages b
starting, estimated 1RM. This value will increase every cycle by the value
It is recommended that you select smaller values for smaller lifts like the
Press, while selecting larger increments for the bigger lower body lifts lik
Muscle Group
Squat. Whether you are lifting in kg or lbs makes no difference.
Incline Bench Press
Input any values you like, but the standard is as follows:
Deadlift
Bench: 7.5 (3.5 is using kg)
Squat
Squat: 10 (4.5 if using kg)
OHP 10 (4.5 if using kg)
Deadlift:
OHP: 5 (2.5 if using kg)
Deltoids Compound
OHP
 Front Squat Seated OHP
Dumbbell Shoulder Press

Lateral Deltoids Trapezius

Lateral Dumbbell Raise Barbell Shrugs
Lateral Cable Raise Dumbbell Shrugs
Machine Lateral Raise Cable Shrugs
Cable Y Raise Trap Bar Shrugs
Smith Machine Shrugs

Back - Pulling Back - Rowing

Pull-Ups Dumbbell Rows
Chin-Ups Barbell Rows
Lat Pulldowns T-Bar Rows
Single-Arm Cable Pulldowns Seated Cable Rows
Machine Pullover Smith Machine Rows
Machine Rows
 KG

1: LIFT SELECTION
compound lift for each of the main muscle groups.
ccessory exercises, (ideally) you should not change these for long periods of
ose wisely. The standards are Bench Press, Squat, and OHP.
Exercise Selection
Incline Bench Press
Deadlift
r BEST lift. Type in the weight lifted and the
p max (1RM). If you know your 1RM, enter
Squat
nd 6 reps. If you want to input a top set
n with a higher weight! OHP

STEP 2: 1-REP MAX ESTIMATION

Weight Reps
110 1
170 1
140 1
70 1

LE-TO-CYCLE INCREASE
ompound lift weight recommendations are percentages based off of a
ated 1RM. This value will increase every cycle by the values you select here.
ded that you select smaller values for smaller lifts like the OHP and Bench
lecting larger increments for the bigger lower body lifts like the Deadlift and
Weight
r you are lifting in kg or lbs makes no difference.
3.5
es you like, but the standard is as follows:
4.5
.5 is using kg)
5 if using kg)
4.5
4.5 if using kg) 2.5
f using kg)

ELECTIONS (OPTIONAL)
Chest - Press 1 Chest - Press 2
Dumbbell Bench Press Bench Press
 Incline Dumbbell Hex press Incline Bench Press
Incline Bench Press
Machine Chest Press
Incline Machine Chest Press
Floor Press

Calves Biceps 1
Seated Calve Raises Dumbbell Curls
Standing Calve Raises Concentration Curls
Single-Calf Stair Raises Dumbbell Preacher Curls
Donkey Calve Raises Single-Arm Cable Curls
Smith Machine Calve Raises Single-Arm Machine Curls

Rear Deltoids
Reverse Pec Deck
Rear Deltoid Flys
Face Pulls
Cable Rear Lateral Raise
Barbell Rear Deltoid Row
ON
Estimated 1RM
110
170
140
70

Chest - Fly
Dumbbell Flys
Incline Dumbbell Flys
Cable Crossovers
Machine Chest Flys

Biceps 2
Barbell Curls
EZ Bar Curls
Preacher Curls
Cable Curls
Machine Bicep Curls
 ESTIMATED 1RM PROGRESSION
Incline Bench Press Squat Deadlift OHP
Start 110 140 170 70 120
Cycle 1 #N/A #N/A #N/A #N/A
100
Cycle 2 #N/A #N/A #N/A #N/A
Cycle 3 #N/A #N/A #N/A #N/A 80
Cycle 4 #N/A #N/A #N/A #N/A
60
Cycle 5 #N/A #N/A #N/A #N/A
Cycle 6 #N/A #N/A #N/A #N/A 40
Cycle 7 #N/A #N/A #N/A #N/A
Cycle 8 #N/A #N/A #N/A #N/A 20

Cycle 9 #N/A #N/A #N/A #N/A 0

Start C
Cycle 10 #N/A #N/A #N/A #N/A
Cycle 11 #N/A #N/A #N/A #N/A
Cycle 12 #N/A #N/A #N/A #N/A

160

140

120

100

80

60

40

20

0
Start C

180
160
140
120
180
160
140
120
100
80
60
40
20
0
Start C

80

70

60

50

40

30

20

10

0
Start Cy
 BENCH PRESS
120

100

80

60

40

20

0
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cyc

squat
160

140

120

100

80

60

40

20

0
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cyc

Deadlift
180
160
140
120
 Deadlift
180
160
140
120
100
80
60
40
20
0
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cyc

Overhead Press
80

70

60

50

40

30

20

10

0
Start Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycl
Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12

 CYCLE 1
Exercise Working 1RM Calculated 1RM
Incline Bench Press 102 ?
Squat 130 ?
Deadlift 157 ?
OHP 65 ?

Rounding 5

Each round represents

6 workouts (8 days)
which includes 2 Each workout represents
mandatory rest days. one full training day.

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

65 8 70 15 75
40 10 40 10 40
20 8 20 8 20 8 20
4.5 10 4.5 19 4.5
42 12 42 16 42
18 12 18 12 18 18 18
20.4 10 20.4 10 20.4
28 12 28 12 28 15 28
81.6 12 81.6 12 81.6 18 81.6
60 12 60 12 60 21 60
40 12 30 12 30 16 30
80 8 90 14 95
40 10 40 25 40
32 12 32 12 32 19 32
45 12 45 12 45 30 45

REST
40 8 45 8+ 45
50 10 50 10 50
 10 10 10+
12 12 12+
12 12 12+
100 8 105 8+ 115
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
75 6 75 6 80 6 80
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
95 6 95 6 100 6 100
10 10+
12 12 12+
12 12 12+

REST
45 6 45 6 50 6 50
50 10 50 10 50
 10 10 10+
12 12 12+
12 12 12+
115 6 115 6 125 6 125
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
85 4 85 4 85 4 85 4 85
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 4 110 4 110 4 110 4 110
10 10+
12 12 12+
12 12 12+

REST
55 4 55 4 55 4 55 4 55
50 10 50 10 50
 10 10 10+
12 12 12+
12 12 12+
130 4 130 4 130 4 130 4 130
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
90 2 90 2 85 2 85 2 85
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
115 2 115 2 110 2 110 2 110
10 10+
12 12 12+
12 12 12+

REST
60 2 60 2 55 2 55 2 55
50 10 50 10 50
 10 10 10+
12 12 12+
12 12 12+
140 2 140 2 130 2 130 2 130
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
65 8 65 8 65
10 10
10 10
100 8 100 8 100
10 10
10 10

REST
85 8 85 8 85
10 10
10 10
40 8 40 8 40
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM 120

Total Chest Volume 63

Total Deltoid Volume 109
Total Triceps Volume 54

Total Upper Back Volume 105

Total Lower Back Volume 30
Total Trapezius Volume 57
Total Biceps Volume 52

Estimated 1RM 148

Total Quads Volume 75
Total Hamstrings Volume 55
Total Calves Volume 66

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 85
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 110
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 55
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 130
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 2
Exercise Working 1RM Calculated 1RM
Incline Bench Press 105 ?
Squat 134 ?
Deadlift 162 ?
OHP 67 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

65 8 70 8+ 75
40 10 40 10 40
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
85 8 90 8+ 95
10 10+
12 12 12+
12 12 12+

REST
40 8 45 8+ 50
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
100 8 110 8+ 120
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
75 6 75 6 80 6 80
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
100 6 100 6 105 6 105
10 10+
12 12 12+
12 12 12+

REST
50 6 50 6 55 6 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
120 6 120 6 125 6 125
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
90 4 90 4 90 4 90 4 90
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 4 110 4 110 4 110 4 110
10 10+
12 12 12+
12 12 12+

REST
55 4 55 4 55 4 55 4 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
135 4 135 4 135 4 135 4 135
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 2 95 2 90 2 90 2 90
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
120 2 120 2 115 2 115 2 115
10 10+
12 12 12+
12 12 12+

REST
60 2 60 2 55 2 55 2 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
145 2 145 2 135 2 135 2 135
8 8
10+
10+
12 12 12+
80 10 80 10 80
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
70 8 70 8 70
10 10
10 10
105 8 105 8 105
10 10
10 10

REST
85 8 85 8 85
10 10
10 10
45 8 45 8 45
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 90
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 115
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 55
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 135
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 3
Exercise Working 1RM Calculated 1RM
Incline Bench Press 109 ?
Squat 139 ?
Deadlift 166 ?
OHP 70 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

70 8 75 8+ 80
40 10 40 10 40
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
85 8 95 8+ 100
10 10+
12 12 12+
12 12 12+

REST
45 8 45 8+ 50
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
105 8 110 8+ 120
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
80 6 80 6 85 6 85
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
100 6 100 6 110 6 110
10 10+
12 12 12+
12 12 12+

REST
50 6 50 6 55 6 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
120 6 120 6 130 6 130
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
90 4 90 4 90 4 90 4 90
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
115 4 115 4 115 4 115 4 115
10 10+
12 12 12+
12 12 12+

REST
60 4 60 4 60 4 60 4 60
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
140 4 140 4 140 4 140 4 140
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 2 95 2 90 2 90 2 90
40 10 40 10 40
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
125 2 125 2 115 2 115 2 115
10 10+
12 12 12+
12 12 12+

REST
60 2 60 2 60 2 60 2 60
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
150 2 150 2 140 2 140 2 140
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
70 8 70 8 70
10 10
10 10
110 8 110 8 110
10 10
10 10

REST
90 8 90 8 90
10 10
10 10
45 8 45 8 45
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 90
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 115
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 60
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 140
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 4
Exercise Working 1RM Calculated 1RM
Incline Bench Press 112 ?
Squat 143 ?
Deadlift 171 ?
OHP 72 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

70 8 75 8+ 80
45 10 45 10 45
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
90 8 95 8+ 105
10 10+
12 12 12+
12 12 12+

REST
45 8 50 8+ 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
105 8 115 8+ 125
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
80 6 80 6 90 6 90
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
105 6 105 6 110 6 110
10 10+
12 12 12+
12 12 12+

REST
55 6 55 6 55 6 55
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
125 6 125 6 135 6 135
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 4 95 4 95 4 95 4 95
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
120 4 120 4 120 4 120 4 120
10 10+
12 12 12+
12 12 12+

REST
60 4 60 4 60 4 60 4 60
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
140 4 140 4 140 4 140 4 140
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
100 2 100 2 95 2 95 2 95
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
125 2 125 2 120 2 120 2 120
10 10+
12 12 12+
12 12 12+

REST
65 2 65 2 60 2 60 2 60
55 10 55 10 55
 10 10 10+
12 12 12+
12 12 12+
150 2 150 2 145 2 145 2 145
8 8
10+
10+
12 12 12+
85 10 85 10 85
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
75 8 75 8 75
10 10
10 10
110 8 110 8 110
10 10
10 10

REST
95 8 95 8 95
10 10
10 10
45 8 45 8 45
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 95
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 120
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 60
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 145
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 5
Exercise Working 1RM Calculated 1RM
Incline Bench Press 116 ?
Squat 148 ?
Deadlift 175 ?
OHP 75 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

75 8 80 8+ 85
45 10 45 10 45
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
90 8 100 8+ 105
10 10+
12 12 12+
12 12 12+

REST
45 8 50 8+ 55
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
110 8 120 8+ 125
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
85 6 85 6 90 6 90
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 6 110 6 115 6 115
10 10+
12 12 12+
12 12 12+

REST
55 6 55 6 60 6 60
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
130 6 130 6 135 6 135
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 4 95 4 95 4 95 4 95
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
125 4 125 4 125 4 125 4 125
10 10+
12 12 12+
12 12 12+

REST
60 4 60 4 60 4 60 4 60
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
145 4 145 4 145 4 145 4 145
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
105 2 105 2 95 2 95 2 95
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
130 2 130 2 125 2 125 2 125
10 10+
12 12 12+
12 12 12+

REST
65 2 65 2 65 2 65 2 65
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
155 2 155 2 145 2 145 2 145
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
75 8 75 8 75
10 10
10 10
115 8 115 8 115
10 10
10 10

REST
95 8 95 8 95
10 10
10 10
50 8 50 8 50
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 95
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 125
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 65
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 145
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 6
Exercise Working 1RM Calculated 1RM
Incline Bench Press 119 ?
Squat 152 ?
Deadlift 180 ?
OHP 77 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

75 8 80 8+ 85
45 10 45 10 45
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
95 8 105 8+ 110
10 10+
12 12 12+
12 12 12+

REST
50 8 50 8+ 55
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
115 8 120 8+ 130
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
85 6 85 6 95 6 95
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 6 110 6 120 6 120
10 10+
12 12 12+
12 12 12+

REST
55 6 55 6 60 6 60
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
130 6 130 6 140 6 140
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
100 4 100 4 100 4 100 4 100
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
125 4 125 4 125 4 125 4 125
10 10+
12 12 12+
12 12 12+

REST
65 4 65 4 65 4 65 4 65
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
150 4 150 4 150 4 150 4 150
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
105 2 105 2 100 2 100 2 100
45 10 45 10 45
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
135 2 135 2 130 2 130 2 130
10 10+
12 12 12+
12 12 12+

REST
70 2 70 2 65 2 65 2 65
60 10 60 10 60
 10 10 10+
12 12 12+
12 12 12+
160 2 160 2 150 2 150 2 150
8 8
10+
10+
12 12 12+
90 10 90 10 90
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
80 8 80 8 80
10 10
10 10
115 8 115 8 115
10 10
10 10

REST
100 8 100 8 100
10 10
10 10
50 8 50 8 50
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 100
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 130
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 65
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 150
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 7
Exercise Working 1RM Calculated 1RM
Incline Bench Press 123 ?
Squat 157 ?
Deadlift 184 ?
OHP 80 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

75 8 85 8+ 90
50 10 50 10 50
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
100 8 105 8+ 115
10 10+
12 12 12+
12 12 12+

REST
50 8 55 8+ 60
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
115 8 125 8+ 135
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
90 6 90 6 95 6 95
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
115 6 115 6 125 6 125
10 10+
12 12 12+
12 12 12+

REST
60 6 60 6 60 6 60
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
135 6 135 6 145 6 145
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
100 4 100 4 100 4 100 4 100
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
130 4 130 4 130 4 130 4 130
10 10+
12 12 12+
12 12 12+

REST
65 4 65 4 65 4 65 4 65
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
155 4 155 4 155 4 155 4 155
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
110 2 110 2 105 2 105 2 105
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
140 2 140 2 130 2 130 2 130
10 10+
12 12 12+
12 12 12+

REST
70 2 70 2 65 2 65 2 65
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
165 2 165 2 155 2 155 2 155
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
80 8 80 8 80
10 10
10 10
120 8 120 8 120
10 10
10 10

REST
100 8 100 8 100
10 10
10 10
50 8 50 8 50
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 105
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 130
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 65
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 155
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 8
Exercise Working 1RM Calculated 1RM
Incline Bench Press 126 ?
Squat 161 ?
Deadlift 189 ?
OHP 82 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

80 8 85 8+ 90
50 10 50 10 50
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
100 8 110 8+ 115
10 10+
12 12 12+
12 12 12+

REST
50 8 55 8+ 60
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
120 8 130 8+ 135
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 6 95 6 100 6 100
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
120 6 120 6 125 6 125
10 10+
12 12 12+
12 12 12+

REST
60 6 60 6 65 6 65
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
140 6 140 6 150 6 150
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
105 4 105 4 105 4 105 4 105
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
135 4 135 4 135 4 135 4 135
10 10+
12 12 12+
12 12 12+

REST
70 4 70 4 70 4 70 4 70
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
155 4 155 4 155 4 155 4 155
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
110 2 110 2 105 2 105 2 105
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
145 2 145 2 135 2 135 2 135
10 10+
12 12 12+
12 12 12+

REST
75 2 75 2 70 2 70 2 70
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
170 2 170 2 160 2 160 2 160
8 8
10+
10+
12 12 12+
95 10 95 10 95
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
80 8 80 8 80
10 10
10 10
125 8 125 8 125
10 10
10 10

REST
105 8 105 8 105
10 10
10 10
55 8 55 8 55
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 105
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 135
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 70
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 160
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 9
Exercise Working 1RM Calculated 1RM
Incline Bench Press 130 ?
Squat 166 ?
Deadlift 193 ?
OHP 85 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

80 8 90 8+ 95
50 10 50 10 50
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
105 8 110 8+ 120
10 10+
12 12 12+
12 12 12+

REST
55 8 55 8+ 60
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
120 8 130 8+ 140
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
95 6 95 6 100 6 100
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
120 6 120 6 130 6 130
10 10+
12 12 12+
12 12 12+

REST
60 6 60 6 65 6 65
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
140 6 140 6 150 6 150
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
110 4 110 4 110 4 110 4 110
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
140 4 140 4 140 4 140 4 140
10 10+
12 12 12+
12 12 12+

REST
70 4 70 4 70 4 70 4 70
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
160 4 160 4 160 4 160 4 160
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
115 2 115 2 110 2 110 2 110
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
145 2 145 2 140 2 140 2 140
10 10+
12 12 12+
12 12 12+

REST
75 2 75 2 70 2 70 2 70
65 10 65 10 65
 10 10 10+
12 12 12+
12 12 12+
170 2 170 2 160 2 160 2 160
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
85 8 85 8 85
10 10
10 10
125 8 125 8 125
10 10
10 10

REST
110 8 110 8 110
10 10
10 10
55 8 55 8 55
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 110
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 140
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 70
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 160
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 10
Exercise Working 1RM Calculated 1RM
Incline Bench Press 133 ?
Squat 170 ?
Deadlift 198 ?
OHP 87 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

85 8 90 8+ 95
50 10 50 10 50
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
105 8 115 8+ 125
10 10+
12 12 12+
12 12 12+

REST
55 8 60 8+ 65
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
125 8 135 8+ 145
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
100 6 100 6 105 6 105
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
125 6 125 6 135 6 135
10 10+
12 12 12+
12 12 12+

REST
65 6 65 6 70 6 70
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
145 6 145 6 155 6 155
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
110 4 110 4 110 4 110 4 110
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
140 4 140 4 140 4 140 4 140
10 10+
12 12 12+
12 12 12+

REST
75 4 75 4 75 4 75 4 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
165 4 165 4 165 4 165 4 165
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
120 2 120 2 110 2 110 2 110
50 10 50 10 50
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
150 2 150 2 145 2 145 2 145
10 10+
12 12 12+
12 12 12+

REST
80 2 80 2 75 2 75 2 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
175 2 175 2 165 2 165 2 165
8 8
10+
10+
12 12 12+
100 10 100 10 100
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
85 8 85 8 85
10 10
10 10
130 8 130 8 130
10 10
10 10

REST
110 8 110 8 110
10 10
10 10
55 8 55 8 55
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 110
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 145
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 75
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 165
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 11
Exercise Working 1RM Calculated 1RM
Incline Bench Press 137 ?
Squat 175 ?
Deadlift 202 ?
OHP 90 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

85 8 95 8+ 100
55 10 55 10 55
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 8 120 8+ 125
10 10+
12 12 12+
12 12 12+

REST
55 8 60 8+ 65
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
125 8 135 8+ 145
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
100 6 100 6 105 6 105
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
130 6 130 6 135 6 135
10 10+
12 12 12+
12 12 12+

REST
65 6 65 6 70 6 70
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
150 6 150 6 160 6 160
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
115 4 115 4 115 4 115 4 115
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
145 4 145 4 145 4 145 4 145
10 10+
12 12 12+
12 12 12+

REST
75 4 75 4 75 4 75 4 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
170 4 170 4 170 4 170 4 170
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
120 2 120 2 115 2 115 2 115
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
155 2 155 2 145 2 145 2 145
10 10+
12 12 12+
12 12 12+

REST
80 2 80 2 75 2 75 2 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
180 2 180 2 170 2 170 2 170
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
90 8 90 8 90
10 10
10 10
130 8 130 8 130
10 10
10 10

REST
115 8 115 8 115
10 10
10 10
60 8 60 8 60
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 115
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 145
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 75
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 170
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30
 CYCLE 12
Exercise Working 1RM Calculated 1RM
Incline Bench Press 140 ?
Squat 179 ?
Deadlift 207 ?
OHP 92 ?

Rounding 5

Round Workout Exercise Set 1

Incline Bench Press 8
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 8
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 1
OHP 8
Incline Bench Press 10
Heavy
OHP
Round 1
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 8
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 6
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 6
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 2
OHP 6
Incline Bench Press 10
Heavy
OHP
Round 2
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 6
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 4
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 4
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 3
OHP 4
Incline Bench Press 10
Heavy
OHP
Round 3
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 4
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Round Workout Exercise Set 1

Incline Bench Press 2+
OHP 10
Heavy Incline Dumbbell Hex press 8
Bench Lateral Cable Raise 10
Reverse Pec Deck 12
Machine Tricep Extensions 12
Back Extensions 10
Lat Pulldowns 12
Light Machine Rows 12
Pull Dumbbell Shrugs 12
Dumbbell Curls 12
Squat 2+
Leg Extensions 10
Heavy Lying Leg Curls 12
Squats Seated Calve Raises 12

Round 4
OHP 2+
Incline Bench Press 10
Heavy
OHP
Round 4
Heavy Lateral Dumbbell Raise 10
OHP Machine Chest Flys 12
Dips 12
Deadlif 2+
Trap Bar Shrugs 8
Heavy Pull-Ups 10
Pull Barbell Rows 10
Barbell Curls 12
Squat 10
Stiff-Leg Deadlifs 10
Light Leg Press 12
Squats Lying Leg Curls 12
Seated Calve Raises 12

Incline Bench Press 8

Deload Front Barbell Raise 10
Bench Machine Tricep Extensions 10
Deadlif 8
Deload Pull-Ups 10
Back Dumbbell Curls 10

DELOAD Squat 8
Deload Lying Leg Curls 10
Squats Seated Calve Raises 10
OHP 8
Deload Incline Dumbbell Hex press 10
OHP Dips 10
 HYBRID 5
Round Set 1 Set 2 Set 3 Set 4
10 60.0% 10 60.0% 10 60.0% 0 0
1
8 62.7% 8 67.7% 8+ 72.7% 0 0
10 60.0% 10 60.0% 10 60.0% 0 0
2
6 73.3% 6 73.3% 6 78.3% 6 78.3%
10 60.0% 10 60.0% 10 60.0% 0 0
3
4 83.3% 4 83.3% 4 83.3% 4 83.3%
10 60.0% 10 60.0% 10 60.0% 0 0
4
2+ 89.0% 2 89.0% 2 84.0% 2 84.0%

5 DELOAD (65%)

Set 1 Set 2 Set 3 Set 4 Set 5

90 8 95 8+ 100
55 10 55 10 55
8 8 8
10 10+
12 10+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
110 8 120 8+ 130
10 10+
12 12 12+
12 12 12+

REST
60 8 60 8+ 65
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
130 8 140 8+ 150
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
105 6 105 6 110 6 110
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
130 6 130 6 140 6 140
10 10+
12 12 12+
12 12 12+

REST
70 6 70 6 70 6 70
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
150 6 150 6 160 6 160
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
115 4 115 4 115 4 115 4 115
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
150 4 150 4 150 4 150 4 150
10 10+
12 12 12+
12 12 12+

REST
75 4 75 4 75 4 75 4 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
170 4 170 4 170 4 170 4 170
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
Set 1 Set 2 Set 3 Set 4 Set 5
125 2 125 2 120 2 120 2 120
55 10 55 10 55
8 8 8
10 10+
12 12+
12 12 12+
10 10
12 12 12+
12 12 12+
12 12 12+
12 12 12+
160 2 160 2 150 2 150 2 150
10 10+
12 12 12+
12 12 12+

REST
80 2 80 2 75 2 75 2 75
70 10 70 10 70
 10 10 10+
12 12 12+
12 12 12+
185 2 185 2 175 2 175 2 175
8 8
10+
10+
12 12 12+
105 10 105 10 105
10 10+
12 12 12+
12 12 12+
12 12 12+

REST
REST
90 8 90 8 90
10 10
10 10
135 8 135 8 135
10 10
10 10

REST
115 8 115 8 115
10 10
10 10
60 8 60 8 60
10 10
10 10

REST
REST
RID 5
Set 5 Set 6 % 1RM Chart Deviation
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 72.7% 77.7% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
0 0 0 0 78.3% 83.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
4 83.3% 0 0 83.3% 88.3% -5.0%
0 0 0 0 60.0% 73.3% -13.3%
2 84.0% 2 84.0% 89.0% 94.0% -5.0%

LOAD (65%)

Set 6
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 50

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6

Total Chest Volume 44

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Set 6
2 120
Estimated 1RM ?

Total Chest Volume ?

Total Deltoid Volume ?
Total Triceps Volume ?

Total Upper Back Volume ?

Total Lower Back Volume 30
Total Trapezius Volume ?
Total Biceps Volume ?
2 150
Estimated 1RM ?
Total Quads Volume ?
Total Hamstrings Volume ?
Total Calves Volume ?

2 75
Estimated 1RM ?
 Total Chest Volume ?
Total Deltoid Volume ?
Total Triceps Volume ?
2 175
Estimated 1RM ?
Total Upper Back Volume ?
Total Trapezius Volume 24
Total Biceps Volume ?

Total Quads Volume ?

Total Hamstrings Volume ?
Total Calves Volume ?

Total Chest Volume 24

Total Deltoid Volume 30
Total Triceps Volume 30
Total Lower Back Volume 24
Total Upper Back Volume 30
Total Biceps Volume 30

Total Quads Volume 24

Total Hamstrings Volume 30
Total Calves Volume 30
Total Chest Volume 24
Total Deltoid Volume 30
Total Triceps Volume 30