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Squat 140

Bench 105
Deadlif 180
Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 85 5 5 PW Deadlif 115 5 5
PW Bench 75 5 5 OHP 35 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 90 5 5 PW Deadlif 120 5 5
PW Bench 77.5 5 5 OHP 37.5 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 95 5 5 PW Deadlif 125 5 5
PW Bench 80 5 5 OHP 40 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 100 5 5 PW Deadlif 130 5 5
PW Bench 82.5 5 5 OHP 40 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 102.5 5 5 PW Deadlif 132.5 5 5
PW Bench 85 5 5 OHP 42.5 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 105 5 5 PW Deadlif 135 5 5
PW Bench 87.5 5 5 OHP 42.5 5 5
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15
Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 107.5 4 4 PW Deadlif 137.5 4 4
PW Bench 90 4 5 OHP 45 4 4
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 110 4 4 PW Deadlif 140 4 4
PW Bench 92.5 4 4 OHP 45 4 4
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 112.5 4 4 PW Deadlif 142.5 4 3
PW Bench 95 4 3 OHP 47.5 4 4
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 115 4 4 PW Deadlif 145 4 3
PW Bench 97.5 4 3 OHP 47.5 4 4
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 117.5 4 3 PW Deadlif 147.5 3 3
PW Bench 100 2 2 OHP 50 3 3
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 120 4 3 PW Deadlif 150 3 3
PW Bench 100 2 2 OHP 52.5 3 3
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 122.5 4 3 PW Deadlif 152.5 3 3
PW Bench 102.5 2 1 OHP 55 3 3
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 125 4 3 PW Deadlif 155 3 3
PW Bench 102.5 2 1 OHP 57.5 3 3
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 127.5 2 3 PW Deadlif 157.5 2 3
PW Bench 105 1 1 OHP 60 3 3
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Abs RPE9 5 15

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 130 1 1 PW Bench 105 1 1
140 1 1 107.5 1 1
145 1 1 110 1 1
Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 70 4 10 HR Deadlif 102.5 4 10
HR Bench 67.5 5 10 Incline Press 60 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 75 4 10 HR Deadlif 107.5 4 10
HR Bench 70 5 10 Incline Press 62.5 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 80 4 10 HR Deadlif 112.5 4 10
HR Bench 72.5 5 10 Incline Press 65 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 85 4 10 HR Deadlif 117.5 4 10
HR Bench 75 5 10 Incline Press 67.5 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 87.5 4 10 HR Deadlif 120 4 8
HR Bench 77.5 5 10 Incline Press 70 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 90 4 10 HR Deadlif 122.5 4 8
HR Bench 80 5 10 Incline Press 72.5 5 10
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10
Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 92.5 4 8 HR Deadlif 125 4 6
HR Bench 82.5 5 8 Incline Press 75 5 8
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 95 4 8 HR Deadlif 127.5 4 6
HR Bench 85 5 8 Incline Press 77.5 5 8
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 97.5 3 6 HR Deadlif 130 4 5
HR Bench 87.5 4 6 Incline Press 80 4 5
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 100 3 5 HR Deadlif 132.5 4 5
HR Bench 90 4 5 Incline Press 82.5 4 5
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 102.5 3 5 HR Deadlif 135 4 5
HR Bench 92.5 4 5 Incline Press 85 4 4
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 105 3 4 HR Deadlif 137.5 4 4
HR Bench 92.5 4 4 Incline Press 87.5 4 4
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 107.5 3 4 HR Deadlif 140 4 4
HR Bench 95 4 3 Incline Press 90 3 3
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 110 3 4 HR Deadlif 142.5 4 4
HR Bench 95 4 3 Incline Press 92.5 3 3
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3 Day 4
Exercises Weight Set Rep Exercises Weight Set Rep
HR Squat 112.5 2 4 HR Deadlif 145 2 4
HR Bench 97.5 2 3 Incline Press 95 2 3
Overhead RPE9 4 12 Overhand Row RPE8.5 5 12
Leg extension RPE9 5 12 Lateral raise RPE8.5 5 12
Abs RPE9 5 15 Back up RPE8 4 10

Day 3
Exercises Weight Set Rep
PW Deadlif 170 1 1
180 1 1
190 1 1
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6
Week 7

Week 8

Week 9

Week 10

Week 11

Week 12
Week 13

Week 14

Week 15

Week 16
Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 92.5 5 5 PW Deadlif 125 5 5
PW Bench 77.5 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 95 5 5 PW Deadlif 127.5 5 5
PW Bench 80 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 97.5 5 5 PW Deadlif 130 5 5
PW Bench 82.5 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 100 5 5 PW Deadlif 132.5 5 5
PW Bench 85 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 102.5 5 5 PW Deadlif 135 5 5
PW Bench 87.5 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12

Day 1 Day 2
Exercises Weight Set Rep Exercises Weight Set Rep
PW Squat 105 5 5 PW Deadlif 137.5 5 5
PW Bench 90 5 5 OHP RPE 9 5 12
Fly RPE9 5 12 Lat pulldown RPE 8.5 5 12
Hams machine RPE8.5 5 12 Lateral raise RPE 8.5 5 12
Day 3
Exercises Weight Set Rep
HR Bench 70 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15
Day 3
Exercises Weight Set Rep
HR Bench 72.5 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15
Day 3
Exercises Weight Set Rep
HR Bench 75 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15
Day 3
Exercises Weight Set Rep
HR Bench 77.5 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15
Day 3
Exercises Weight Set Rep
HR Bench 80 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15
Day 3
Exercises Weight Set Rep
HR Bench 82.5 4 10
HR Squat Var RPE9 5 12
Hanging Leg Row RPE9 5 12
Lateral Raise RPE9 5 12
Abs RPE9 5 15