Physique Template oor9witj

Week 1 Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbel

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Week 1 Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbell Bent Over Row Machine Crunch

Sets 3 3 2 3 3 3

Week 2 Weight Rep Goal Rep Results *Rating 0 20 50 0 115 135

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

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbell Bent Over Row Machine Crunch

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

Sets 3 3 3 6 Sets 3 3 3 2 3 3

0 0 0 0

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

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

Sets 3 2 2 3 6

0 0 0 0 0 0

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

Exercise Day 3: Assisted Overhand Pullup Normal Grip Pulldown Chest Supported Row Dumbbell Rear Lateral Raise Incline Wide Grip Bench Press Hanging Knee Raise

Sets 3 3 2 3 3 3

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

3 3 3 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: Close Grip Bench Press Machine Chest Flye Incline Medium Grip Bench Press Close Stance Feet Forward Squats Smith Machine Calves

0 0 0 0 0 0

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

Exercise Day 2: High Bar Squat Front Squat Lying Leg Curl Calves on Leg Press Exercise Day 3: Assisted Overhand Pullup Normal Grip Pulldown Chest Supported Row Dumbbell Rear Lateral Raise Incline Wide Grip Bench Press Hanging Knee Raise

0 0 0 0 0

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

Exercise Day 4: Close Grip Bench Press Machine Chest Flye Incline Medium Grip Bench Press Close Stance Feet Forward Squats Smith Machine Calves

Week 2 Weight Rep Goal Rep Results *Rating 85 55 65 50 15 60

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

Exercise Day 5: Cable Row 1-Arm Dumbbell Row Assisted Parallel Pullup Cable Rope Twist Curl Dumbbell Side Lateral Raise Single-Leg Leg Curl

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

Sets 3 3 3 6 Sets 3 3 3 2 3 3 Sets 3 2 2 3 6

90 60 70 55 15 65

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

Exercise Day 5: Cable Row 1-Arm Dumbbell Row Assisted Parallel Pullup Cable Rope Twist Curl Dumbbell Side Lateral Raise Single-Leg Leg Curl

Sets 3 3 2 3 3 3

Week 5: Deload

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

0 20 55 0 125 150

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

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

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

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

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: Assisted Overhand Pullup Normal Grip Pulldown Chest Supported Row Dumbbell Rear Lateral Raise Incline Wide Grip Bench Press Hanging Knee Raise

0 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 0 0 0 0 0

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

Exercise Day 4: Close Grip Bench Press Machine Chest Flye Incline Medium Grip Bench Press Close Stance Feet Forward Squats Smith Machine Calves

0 0 0 0 0

Reps

Rep Results *Rating

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

Week 4 Weight Rep Goal Rep Results *Rating 90 60 70 55 15 65

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

Exercise Day 5: Cable Row 1-Arm Dumbbell Row Assisted Parallel Pullup Cable Rope Twist Curl Dumbbell Side Lateral Raise Single-Leg Leg Curl

0 20 50 0 115 135

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 Front Squat Lying Leg Curl Calves on Leg Press

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

Exercise Day 3: Assisted Overhand Pullup Normal Grip Pulldown Chest Supported Row Dumbbell Rear Lateral Raise Incline Wide Grip Bench Press 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: Close Grip Bench Press Machine Chest Flye Incline Medium Grip Bench Press Close Stance Feet Forward Squats Smith Machine Calves

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 3 3 2 3 3 3

2 2 2 2 2 2

Week 5: Deload

Sets Weight 3 2 2 3 6

Sets Weight

Week 5: Deload

Sets Weight 3 3 3 2 3 3

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbell Bent Over Row 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 2 3 3 3

0 20 55 0 125 145

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbell Bent Over Row Machine Crunch

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 2 2 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 2 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 Row 1-Arm Dumbbell Row Assisted Parallel Pullup Cable Rope Twist Curl Dumbbell Side Lateral Raise Single-Leg Leg Curl

0 20 55 0 120 140

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: Close Grip Bench Press Machine Chest Flye Incline Medium Grip Bench Press Close Stance Feet Forward Squats Smith Machine Calves

3 3 2 3 3 3

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Close Grip Bench Press Assisted Dips Barbell Bent Over Row Machine Crunch

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: Assisted Overhand Pullup Normal Grip Pulldown Chest Supported Row Dumbbell Rear Lateral Raise Incline Wide Grip Bench Press Hanging Knee Raise

Week 3

Sets Weight Rep Goal Rep Results *Rating

95 60 70 55 15 65

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

Rep Results *Rating

Exercise Day 5: Cable Row 1-Arm Dumbbell Row Assisted Parallel Pullup Cable Rope Twist Curl Dumbbell Side Lateral Raise Single-Leg Leg Curl

Sets Weight 2 2 2 2 2 2

45 30 35 25 10 30

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

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 3 3 3 6 Sets 4 4 4 3 2 3 3

0 0 0 0

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

Exercise Day 2: 0 0 0 0

Sets 3 2 2 3 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 2 3 3 3

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

3 3 3 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

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

Exercise Day 5: 0 0 0 0 0 0

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

Sets 3 3 3 6 Sets 4 4 4 3 2 3 3 Sets 3 2 2 3 6

0 0 0 0 0 0

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

Exercise Day 5: 0 0 0 0 0 0

Sets 4 4 2 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

3 3 3 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

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

Exercise Day 5: 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

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 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 2 3 3 3

0 0

Week 5: Deload

Sets Weight 3 2 2 3 6

Rep Goal

2 2

Week 5: Deload

Sets Weight 4 4 4 3 2 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 2 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 3 2 2 3 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 4 3 2 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

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

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

Rep Results *Rating

Exercise Day 5: 0 0 0 0 0 0

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

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 2 2 5 Sets 3 2 1 2 2

0 0 0

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

Sets 2 1 1 2 5 Sets 3 1 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

2 2 5

0 0 0

*Rating

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

3 2 1 2 2

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

*Rating

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

Exercise Day 3: 0 0 0 0 0

0 0 0 0 0

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

Exercise Day 5: 0 0 0 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

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 2 ### 1 2 5

0 0 0 0 0

*Rating

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

2 2 2 2 2

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

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 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 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 1 2 2 2

0 0 0 0 0

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

*Rating

Exercise Day 5: 0 0 0 0 0

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