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Week 1 Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Cr

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Week 1 Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Crunch

Sets 3 3 2 3 3 3

Week 2 Weight Rep Goal Rep Results *Rating 60 30 70 130 50 95

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Crunch

Week 1 Exercise Day 2: High Bar Squat Leg Press Lying Leg Curl Calves on Calf Machine

Sets 3 3 3 6 Sets 3 3 3 3 3 3

225 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: High Bar Squat Leg Press Lying Leg Curl Calves on Calf Machine

Sets 3 3 3 3 6

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: Overhand Pullup Wide-Grip Pulldown Row Machine Flat Machine Bench Press Dumbbell Side Lateral Raise Hanging Knee Raise

Sets 3 3 3 3 3 3 3

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

3 3 3 6

235 0 0 0

3/fail 3/fail 3/fail 3/fail

270 35 40 215 75

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: Deadlif Dumbbell Walking Lunge 45 Degree Back Raise High Bar Squat Calves on Calf Machine

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: High Bar Squat Leg Press Lying Leg Curl Calves on Calf Machine Exercise Day 3: Overhand Pullup Wide-Grip Pulldown Row Machine Flat Machine Bench Press Dumbbell Side Lateral Raise Hanging Knee Raise

285 35 40 225 80

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: Deadlif Dumbbell Walking Lunge 45 Degree Back Raise High Bar Squat Calves on Calf Machine

Week 2 Weight Rep Goal Rep Results *Rating 130 60 45 85 0 55 95

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: Cable Curl Cable Rope Pushdown Seated Dumbbell Shoulder Press Dumbbell Shrug Overhand Pullup Incline Dumbbell Press Machine Crunch

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Sets 3 3 3 6 Sets 3 3 3 3 3 3 Sets 3 3 3 3 6

135 65 45 90 0 60 100

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: Cable Curl Cable Rope Pushdown Seated Dumbbell Shoulder Press Dumbbell Shrug Overhand Pullup Incline Dumbbell Press Machine Crunch

Sets 3 3 3 3 3 3 3

Week 5: Deload

Sets Weight Rep Goal Rep Results *Rating 3 3 2 3 3 3

65 35 75 145 55 105

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 240 0 0 0

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: High Bar Squat Leg Press Lying Leg Curl Calves on Calf Machine

3 3 3 6

0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: Overhand Pullup Wide-Grip Pulldown Row Machine Flat Machine Bench Press Dumbbell Side Lateral Raise Hanging Knee Raise

250 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail

0 0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 290 40 45 230 80

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: Deadlif Dumbbell Walking Lunge 45 Degree Back Raise High Bar Squat Calves on Calf Machine

295 40 45 235 85

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 140 65 50 90 0 60 100

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: Cable Curl Cable Rope Pushdown Seated Dumbbell Shoulder Press Dumbbell Shrug Overhand Pullup Incline Dumbbell Press Machine Crunch

60 30 70 130 50 95

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 2: High Bar Squat Leg Press Lying Leg Curl Calves on Calf Machine

Sets Weight 2 2 2 2

225 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 3: Overhand Pullup Wide-Grip Pulldown Row Machine Flat Machine Bench Press Dumbbell Side Lateral Raise Hanging Knee Raise

Sets Weight 2 2 2 2 2 2

0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 4: Deadlif Dumbbell Walking Lunge 45 Degree Back Raise High Bar Squat Calves on Calf Machine

Sets Weight 2 2 2 2 2

135 20 20 110 40

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 5: Deload

Sets Weight 3 3 3 3 3 3 3

2 2 2 2 2 2

Week 5: Deload

Sets Weight 3 3 3 3 6

Sets Weight

Week 5: Deload

Sets Weight 3 3 3 3 3 3

Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Crunch

Week 5: Deload

Sets Weight

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 3 3 3

65 30 75 140 55 100

Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Crunch

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 6

3 3 2 3 3 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: Cable Curl Cable Rope Pushdown Seated Dumbbell Shoulder Press Dumbbell Shrug Overhand Pullup Incline Dumbbell Press Machine Crunch

65 30 75 135 55 100

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: Deadlif Dumbbell Walking Lunge 45 Degree Back Raise High Bar Squat Calves on Calf Machine

3 3 2 3 3 3

Exercise Day 1: Incline Dumbbell Press Cable Flye Flat Dumbbell Bench Press Row Machine Cable Facepull Machine Crunch

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: Overhand Pullup Wide-Grip Pulldown Row Machine Flat Machine Bench Press Dumbbell Side Lateral Raise Hanging Knee Raise

Week 3

Sets Weight Rep Goal Rep Results *Rating

145 65 50 95 0 60 105

Reps 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: Cable Curl Cable Rope Pushdown Seated Dumbbell Shoulder Press Dumbbell Shrug Overhand Pullup Incline Dumbbell Press Machine Crunch

Sets Weight 2 2 2 2 2 2 2

65 30 25 45 0 30 50

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0 0 0

Sets 4 3 3 2 3 3 3

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0

Sets 4 4 4 6 Sets 4 4 3 3 3 3 3

0 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0

Sets 4 4 4 4 6

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0 0 0

Sets 4 4 4 4 4 4 3 3 3

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

4 4 4 6

0 0 0 0

3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0 Exercise Day 3: 0 0 0 0 0 0 0

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Sets 4 4 4 6 Sets 4 4 3 3 3 3 3 Sets 4 4 4 4 6

0 0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

Sets 4 4 4 4 4 4 3 3 3

Week 5: Deload

Sets Weight Rep Goal Rep Results *Rating 4 3 3 2 3 3 3

0 0 0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 1: 0 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: 0 0 0 0

4 4 4 6

0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 0 0 0

0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail

Exercise Day 2: 0 0 0 0

0 0 0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 3: 0 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 4: 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1

2 2 2 2

0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2

0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight

Rep Goal

2 2 2 2 2

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

2

0

1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 5: Deload

Sets Weight 4 4 4 4 4 4 3 3 3

0 0

Week 5: Deload

Sets Weight 4 4 4 4 6

Rep Goal

2 2

Week 5: Deload

Sets Weight 4 4 3 3 3 3 3

Sets Weight

Week 5: Deload

Sets Weight

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 4 4 4 3 3 3

0 0 0 0 0 0 0

Exercise Day 1: 0 0 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 4 6

4 3 3 2 3 3 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 3 3 3 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

4 3 3 2 3 3 3

Exercise Day 1: 0 0 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating

0 0 0 0 0 0 0 0 0

Reps 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: 0

Sets Weight

Rep Goal

2

0

1/2 reps of Week 1

0

2

0

1/2 reps of Week 1

0 0 0 0 0

2 2 2 2 2

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0

Sets 3 1 2 2 2

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0

Sets 3 3 5 Sets 3 2 2 2 2

0 0 0

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

Sets 3 3 3 5 Sets 3 3 3 3 2 2 2

3/fail 3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

3 3 5

0 0 0

*Rating

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

3 2 2 2 2

0 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0

0 0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2

0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 3 3 3 5

0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

2 2 2 2 2

Rep Goal

Week 3: Deload Sets Weight Rep Goal Rep Results

Week 2 Weight Rep Goal Rep Results *Rating

Sets Weight

Week 3: Deload Sets Weight Rep Goal Rep Results

Exercise Day 3: 0 0 0 0 0

Week 1 Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0

Exercise Day 1: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0

3 1 2 2 2

*Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0

Week 3: Deload Sets Weight Rep Goal Rep Results

Sets Weight 2 2 2 2

0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 3 3 3 3 2 2 2

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

*Rating

Exercise Day 5: 0 0 0 0 0 0 0

Sets Weight 2 2 2 2 2 2 2

0 0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1