(RP MPT Novice-Intermediate) 3x - Arms&Delts

Week 1 Exercise Day 1: 0 0 0 0 0 0 0 0 Sets 3 3 3 3 3 3 2 3 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 3

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 3 Sets 3 3 3 3 3 3 2 2

3 3 3 3 3 3 2 3

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 3

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 3

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 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

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

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 3

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 0

Sets 4 4 4 4 4 4 3 3 2 3

Week 2 Weight Rep Goal Rep Results *Rating 0 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 3/fail

Exercise Day 1: 0 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 4 4 3 3 2 3 Sets 3 3 4 4 4 3 3 2 2

4 4 4 4 4 4 3 3 2 3

0 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 3/fail

Exercise Day 1: 0 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 0

2/fail 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 0

Sets 4 4 4 4 4 3 3 2 3

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 3 3 4 4 4 3 3 2 2

Week 5: Deload

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

0 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 1/fail

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

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

0 0

2 2

0 0

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

0 0 0 0

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

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

Sets Weight

Rep Goal

2 2 2

0 0 0

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

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 5: Deload

Sets Weight 3 3 4 4 4 3 3 2 2

Rep Goal

0 0

Week 5: Deload

Sets Weight 4 4 4 4 4 3 3 2 3

Sets Weight 2 2

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

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

4 4 4 4 4 4 3 3 2 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

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

Sets

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

0

1/2 reps of Week 1

2 2 2 2 2 2 2

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

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

Sets 3 3 2 2 1 2

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 1: 0 0 0 0 0 0

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

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

3 3 2 2 1 2

0 0 0 0 0 0

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

Exercise Day 1: 0 0 0 0 0 0

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 2: 0 0 0 0 0 0 0

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

Week 3: Deload 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 3: 0 0 0 0 0 0 0 0

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 3: Deload Sets Weight Rep Goal Rep Results *Rating 3 3 3 2 2 1 2

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 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Sets Weight

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

Week 3: Deload Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 2 2 1 1

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 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