Week 1 Week 2 Week 3 Week 4 Week 5: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Barbell Hip Thrust 2 55 3/fail Barbell Hip Thrust 3 57.5 3/fail Barbell Hip Thrust 3 60 2/fail Barbell Hip Thrust 3 62.5 1/fail Barbell Hip Thrust 2 55 1/2 reps of Week 1
Dumbbell Deficit Reverse Lunge 2 25 3/fail Dumbbell Deficit Reverse Lunge 3 27.5 3/fail Dumbbell Deficit Reverse Lunge 3 27.5 2/fail Dumbbell Deficit Reverse Lunge 3 27.5 1/fail Dumbbell Deficit Reverse Lunge 2 25 1/2 reps of Week 1
Romanian Deadlift 2 42.5 3/fail Romanian Deadlift 3 45 3/fail Romanian Deadlift 3 45 2/fail Romanian Deadlift 3 50 1/fail Romanian Deadlift 2 42.5 1/2 reps of Week 1
Standing Cable Hip Abduction 2 5 3/fail Standing Cable Hip Abduction 3 5 3/fail Standing Cable Hip Abduction 3 5 2/fail Standing Cable Hip Abduction 3 5 1/fail Standing Cable Hip Abduction 2 5 1/2 reps of Week 1
Ceva Impins (Bara, Aparat, sau fluturari) 3 0 3/fail Ceva Impins (Bara, Aparat, sau fluturari) 4 0 3/fail Ceva Impins (Bara, Aparat, sau fluturari) 4 0 2/fail Ceva Impins (Bara, Aparat, sau fluturari) 4 0 1/fail Ceva Impins (Bara, Aparat, sau fluturari) 2 0 1/2 reps of Week 1
Narrow Grip Pulldown 3 0 3/fail Narrow Grip Pulldown 4 0 3/fail Narrow Grip Pulldown 4 0 2/fail Narrow Grip Pulldown 4 0 1/fail Narrow Grip Pulldown 2 0 1/2 reps of Week 1
Calves on Leg Press 2 85 3/fail Calves on Leg Press 3 90 3/fail Calves on Leg Press 3 92.5 2/fail Calves on Leg Press 3 97.5 1/fail Calves on Leg Press 2 85 1/2 reps of Week 1
Machine Crunch 3 0 3/fail Machine Crunch 4 0 3/fail Machine Crunch 4 0 2/fail Machine Crunch 4 0 1/fail Machine Crunch 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
Leg Press 2 52.5 3/fail 1 Leg Press 2 55 3/fail Leg Press 2 57.5 2/fail Leg Press 2 60 1/fail Leg Press 2 52.5 1/2 reps of Week 1
45 Degree Back Extension 2 5 3/fail 1 45 Degree Back Extension 2 5 3/fail 45 Degree Back Extension 2 5 2/fail 45 Degree Back Extension 2 5 1/fail 45 Degree Back Extension 2 5 1/2 reps of Week 1
Constant Tension Knee-Banded Barbell Glute Bridge 2 30 3/fail 1 Constant Tension Knee-Banded Barbell Glute Bridge 2 32.5 3/fail Constant Tension Knee-Banded Barbell Glute Bridge 2 32.5 2/fail Constant Tension Knee-Banded Barbell Glute Bridge 2 35 1/fail Constant Tension Knee-Banded Barbell Glute Bridge 2 30 1/2 reps of Week 1
Laterl Band Walk 2 0 3/fail 1 Laterl Band Walk 2 0 3/fail Laterl Band Walk 2 0 2/fail Laterl Band Walk 2 0 1/fail Laterl Band Walk 2 0 1/2 reps of Week 1
Shoulder Press Machine 3 0 3/fail 1 Shoulder Press Machine 3 0 3/fail Shoulder Press Machine 3 0 2/fail Shoulder Press Machine 3 0 1/fail Shoulder Press Machine 2 0 1/2 reps of Week 1
Cable Row 3 0 3/fail 1 Cable Row 3 0 3/fail Cable Row 3 0 2/fail Cable Row 3 0 1/fail Cable Row 2 0 1/2 reps of Week 1
Calves on Leg Press 2 85 3/fail 1 Calves on Leg Press 2 90 3/fail Calves on Leg Press 2 92.5 2/fail Calves on Leg Press 2 97.5 1/fail Calves on Leg Press 2 85 1/2 reps of Week 1
Machine Crunch 3 0 3/fail 1 Machine Crunch 3 0 3/fail 0 Machine Crunch 3 0 2/fail Machine Crunch 3 0 1/fail Machine Crunch 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Stiff Leg Deadlift 2 35 3/fail Stiff Leg Deadlift 2 37.5 3/fail Stiff Leg Deadlift 2 37.5 2/fail Stiff Leg Deadlift 2 40 1/fail Stiff Leg Deadlift 2 35 1/2 reps of Week 1
Goblet Squat 2 12.5 3/fail Goblet Squat 2 12.5 3/fail Goblet Squat 2 12.5 2/fail Goblet Squat 2 15 1/fail Goblet Squat 2 12.5 1/2 reps of Week 1
Knee-Banded Pause Barbel Hip Thrust 2 37.5 3/fail Knee-Banded Pause Barbel Hip Thrust 2 40 3/fail Knee-Banded Pause Barbel Hip Thrust 2 40 2/fail Knee-Banded Pause Barbel Hip Thrust 2 42.5 1/fail Knee-Banded Pause Barbel Hip Thrust 2 37.5 1/2 reps of Week 1
Seated Hip Abduction Machine 2 12.5 3/fail Seated Hip Abduction Machine 2 12.5 3/fail Seated Hip Abduction Machine 2 12.5 2/fail Seated Hip Abduction Machine 2 15 1/fail Seated Hip Abduction Machine 2 12.5 1/2 reps of Week 1
Calves on Leg Press 3 85 3/fail Calves on Leg Press 3 90 3/fail Calves on Leg Press 3 92.5 2/fail Calves on Leg Press 3 97.5 1/fail Calves on Leg Press 2 85 1/2 reps of Week 1
Hammer Curl 3 0 3/fail Hammer Curl 3 0 3/fail Hammer Curl 3 0 2/fail Hammer Curl 3 0 1/fail Hammer Curl 2 0 1/2 reps of Week 1
Cable Rope Pushdown 3 0 3/fail Cable Rope Pushdown 3 0 3/fail Cable Rope Pushdown 3 0 2/fail Cable Rope Pushdown 3 0 1/fail Cable Rope Pushdown 2 0 1/2 reps of Week 1
Machine Crunch 3 0 3/fail Machine Crunch 3 0 3/fail Machine Crunch 3 0 2/fail Machine Crunch 3 0 1/fail Machine Crunch 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1