[RP MPT Novice-Intermediate] 6x - Full Body

Week 1 Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row

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Citation preview

Week 1 Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row 1-Arm Dumbbell Row

Sets 3 3 3 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: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row 1-Arm Dumbbell Row

Week 1 Exercise Day 2: 0 0 0 0 0

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

0 0 0 0 0

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

Exercise Day 2: 0 0 0 0 0

Sets 3 3 3 6 3

0 0 0 0 0

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

Exercise Day 3: 0 0 0 0 0

Sets 3 3 3 3 3

0 0 0 0 0

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

Exercise Day 4: 0 0 0 0 0

Sets 3 6 3 3 3

3 3 3 6 3

0 0 0 0 0

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

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

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

Exercise Day 2: 0 0 0 0 0 Exercise Day 3: 0 0 0 0 0 Exercise Day 4: 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

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 6: 0 0 0 0 0

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

0 0 0 0 0

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

Exercise Day 6: 0 0 0 0 0

Sets 3 6 3 3 3

Week 5: Deload

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

0 0 0 0 0

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

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row 1-Arm Dumbbell Row

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 2: 0 0 0 0 0

3 3 3 6 3

0 0 0 0 0

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

Exercise Day 3: 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 2: 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 3: 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

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

Exercise Day 5: 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 5: 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 6: 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

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

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

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 6 3 3 3

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

0 0 0 0 0

Week 5: Deload

Sets Weight 3 3 3 6 3

2 2 2 2 2

Week 5: Deload

Sets Weight 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 3 6 3 3 3

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

Week 3

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

0 0 0 0 0

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row 1-Arm Dumbbell Row

Week 3

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

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 6: 0 0 0 0 0

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

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: 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

3 3 3 2 2

Exercise Day 1: Incline Medium Grip Bench Press Incline Dumbbell Flye Medium Grip Bench Press Barbell Upright Row 1-Arm Dumbbell Row

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating

0 0 0 0 0

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

Rep Results *Rating

Exercise Day 6: 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

Week 1 Exercise Day 1: Low Incline Dumbbell Press Incline Dumbbell Flye Flat Dumbbell Bench Press 0 0 0

Sets 3 3 3 3 2 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: Low Incline Dumbbell Press Incline Dumbbell Flye Flat Dumbbell Bench Press 0 0 0

Week 1 Exercise Day 2: 0 0 0 0 0

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

0 0 0 0 0

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

Exercise Day 2: 0 0 0 0 0

Sets 4 4 4 6 3

0 0 0 0 0 0

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

Exercise Day 3: 0 0 0 0 0 0

Sets 3 3 3 4 4 4

0 0 0 0 0

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

Exercise Day 4: 0 0 0 0 0

Sets 4 6 4 4 4 4

3 3 3 6 3

0 0 0 0 0

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

0 0 0 0 0 0

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

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

0 0 0 0 0

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

Exercise Day 2: 0 0 0 0 0 Exercise Day 3: 0 0 0 0 0 0 Exercise Day 4: 0 0 0 0 0

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

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 6: 0 0 0 0 0 0

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

0 0 0 0 0 0

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

Exercise Day 6: 0 0 0 0 0 0

Sets 4 6 4 4 4 4

Week 5: Deload

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

0 0 0 0 0 0

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

Exercise Day 1: Low Incline Dumbbell Press Incline Dumbbell Flye 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 2: 0 0 0 0 0

3 3 3 6 3

0 0 0 0 0 0

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 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

Exercise Day 3: 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

0 0 0 0 0 0

Reps

Rep Results *Rating

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

Exercise Day 5: 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 6: 0 0 0 0 0 0

2 2 2

0 0 0

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

Sets Weight

Rep Goal

2 2

0 0

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

2 2 2

0 0 0

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

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

0

1/2 reps of Week 1

Week 5: Deload

Sets Weight 4 6 4 4 4 4

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

Week 5: Deload

Sets Weight 3 3 3 4 4 4

0 0

Week 5: Deload

Sets Weight 4 4 4 6 3

Rep Goal

2 2

Week 5: Deload

Sets Weight 3 3 3 4 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 6 4 4 4 4

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

Week 3

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

0 0 0 0 0 0

Exercise Day 1: Low Incline Dumbbell Press Incline Dumbbell Flye Flat Dumbbell Bench Press 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 6 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 4 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 6: 0 0 0 0 0 0

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

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

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

3 3 3 3 2 2

Exercise Day 1: Low Incline Dumbbell Press Incline Dumbbell Flye Flat Dumbbell Bench Press 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 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 6: 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

0

1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0

Sets 2 2 1 1

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

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

Exercise Day 1: 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0

Sets 2 2 5 2 Sets 2 3 2 2

0 0 0 0

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

Exercise Day 2: 0 0 0 0

Sets 3 3 5 2 Sets 2 2 3 3

0 0 0 0

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

Sets 3 5 3 3 3

2 2 5 2

0 0 0 0

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

0 0 0 0

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

2 3 2 2

0 0 0 0

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

Exercise Day 3: 0 0 0 0

3 3 5 2

0 0 0 0

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

Exercise Day 5: 0 0 0 0

0 0 0 0

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

Exercise Day 4: 0 0 0 0

0 0 0 0 0

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

Exercise Day 6: 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

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 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 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 *Rating 2 2 3 3

0 0 0 0

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

Exercise Day 5: 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

0 0 0 0

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

Week 2 Weight Rep Goal Rep Results *Rating

2 2 2 2

Rep Goal

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

Exercise Day 4: 0 0 0 0

Sets Weight

Week 3: Deload Exercise Day 2: 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 6: 0 0 0 0 0

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

Sets Weight Rep Goal Rep Results *Rating

Exercise Day 3: 0 0 0 0

Week 1 Exercise Day 5: 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

2 2 1 1

Exercise Day 1: 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0

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

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 *Rating 3 5 3 3 3

0 0 0 0 0

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

Exercise Day 6: 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