RP Male Physique Template 3x Week Full Body

Week 1 Exercise Day 1: 0 0 0 0 0 0 0 0 Sets 3 3 3 3 3 3 2 2 Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0

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

Sets 3 3 3 3 3 3 2 2

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

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

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

Week 1 Exercise Day 2: 0 0 0 0 0 0 0 0

Sets 3 3 3 3 3 3 2 2 Sets 3 3 3 3 3 3 2 2

3 3 3 3 3 3 2 2

0 0 0 0 0 0 0 0

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

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

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

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

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

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

Week 3

Sets Weight Rep Goal Rep Results *Rating

0 0 0 0 0 0 0 0

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

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

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

3/fail 3/fail 3/fail 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 0 0 0 0

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

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

Sets 3 3 3 3 3 3 2 2

0 0 0 0 0 0 0 0

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

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

Sets 3 3 3 3 3 3 2 2

Week 5: Deload

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

0 0 0 0 0 0 0 0

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

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

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

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

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

Week 3

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

3 3 3 3 3 3 2 2

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

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

Sets

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 1/fail

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

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

2/fail 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 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 1/2 reps of Week 1

Sets Weight 2 2 2 2 2 2 2 2

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 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 2 2

2 2 2 2 2 2 2 2

Week 5: Deload

Sets Weight 3 3 3 3 3 3 2 2

Sets Weight

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

Rep Results *Rating

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

Sets Weight 2 2 2 2 2 2 2 2

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 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 0 0

Sets 4 4 4 4 3 3 3 2 2

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 1: 0 0 0 0 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0 0 0 0 0 0

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

4 4 4 4 3 3 3 2 2

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 1: 0 0 0 0 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 2: 0 0 0 0 0 0 0 0 0

Week 1 Exercise Day 3: 0 0 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

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

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

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 1: 0 0 0 0 0 0 0 0 0

Sets 4 4 4 3 3 3 3 2 2

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 3: 0 0 0 0 0 0 0 0 0

Sets 4 4 4 3 3 3 3 2 2

Week 5: Deload

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

0 0 0 0 0 0 0 0 0

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

Exercise Day 1: 0 0 0 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 2: 0 0 0 0 0 0 0 0 0

Week 3

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

4 4 4 4 3 3 3 2 2

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

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

Sets

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 1/fail 1/fail

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

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 1/2 reps of Week 1

Sets Weight

Rep Goal

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

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

Week 5: Deload

Sets Weight 4 4 4 3 3 3 3 2 2

Rep Goal

2 2

Week 5: Deload

Sets Weight 4 4 4 3 3 3 3 2 2

Sets Weight

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 3: 0 0 0 0 0 0 0 0

Sets Weight

Rep Goal

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

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

Week 1 Exercise Day 1: Medium Grip Bench Press Incline Dumbbell Press Dumbbell Side Lateral Raise Underhand Pullup 1-Arm Dumbbell Row Lying Leg Curl Leg Press

Sets 3 3 2 2 2 1 1

Week 2 Weight Rep Goal Rep Results *Rating 185 65 15 10 70 100 215

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

Exercise Day 1: Medium Grip Bench Press Incline Dumbbell Press Dumbbell Side Lateral Raise Underhand Pullup 1-Arm Dumbbell Row Lying Leg Curl Leg Press

Week 1 Exercise Day 2: High Bar Squat Stiff-Legged Deadlif Cable Upright Row Wide-Grip Pulldown 1-Arm Dumbbell Row Incline Medium Grip Bench Press Flat Dumbbell Bench Press

Sets 3 3 2 2 2 1 1 Sets 3 3 3 2 2 2 1 1

3 3 2 2 2 1 1

195 70 15 10 75 105 225

*Rating

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

Week 2 Weight Rep Goal Rep Results *Rating 215 250 15 80 70 155 65

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

Exercise Day 2: High Bar Squat Stiff-Legged Deadlif Cable Upright Row Wide-Grip Pulldown 1-Arm Dumbbell Row Incline Medium Grip Bench Press Flat Dumbbell Bench Press

Week 1 Exercise Day 3: Overhand Pullup Chest Supported Row Cable Facepull EZ Curl Medium Grip Bench Press Incline Dumbbell Press Deadlif Lying Leg Curl

Week 3: Deload

Sets Weight Rep Goal Rep Results

225 265 15 85 75 165 70

*Rating

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

Week 2 Weight Rep Goal Rep Results *Rating 10 100 80 10 185 155 315 105

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

Exercise Day 3: Overhand Pullup Chest Supported Row Cable Facepull EZ Curl Medium Grip Bench Press Incline Dumbbell Press Deadlif Lying Leg Curl

10 105 85 10 195 165 330 110

2 2 2 2 2 2 2

185 65 15 10 70 100 215

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

Exercise Day 2: High Bar Squat Stiff-Legged Deadlif Cable Upright Row Wide-Grip Pulldown 1-Arm Dumbbell Row Incline Medium Grip Bench Press Flat Dumbbell Bench Press

Sets Weight 2 2 2 2 2 2 2

215 250 15 80 70 155 65

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 3: Deload

Sets Weight Rep Goal Rep Results 3 3 3 2 2 2 1 1

Sets Weight

Week 3: Deload

Sets Weight Rep Goal Rep Results 3 3 2 2 2 1 1

Exercise Day 1: Medium Grip Bench Press Incline Dumbbell Press Dumbbell Side Lateral Raise Underhand Pullup 1-Arm Dumbbell Row Lying Leg Curl Leg Press

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

*Rating

Exercise Day 3: Overhand Pullup Chest Supported Row Cable Facepull EZ Curl Medium Grip Bench Press Incline Dumbbell Press Deadlif Lying Leg Curl

Sets Weight 2 2 2 2 2 2 2 2

5 50 40 5 95 80 160 55

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 1/2 reps of Week 1