NOTE: Click File > Make a Copy to create a Workout Sheet you can use to log your

Mesocycle 1 Mesocycle 2 Mesocycle 3 Mesocycle 4 Mesocycle 5 Mesocycle 6

training. -Mario
Total Progression
Day Exercise Rep Range Microcycle 1 Microcycle 2 Microcycle 3 Microcycle 4 Microcycle 5 Microcycle 6 Microcycle 7 Microcycle 8 Microcycle 9 Microcycle 10 Microcycle 11 Microcycle 12 Microcycle 13 Microcycle 14 Microcycle 15 Microcycle 16 Microcycle 17 Microcycle 18 Microcycle 19 Microcycle 20 Microcycle 21 Microcycle 22 Microcycle 23 Microcycle 24 Extended as nedded
Sets Type
(Example) 100x4,4 -
D1 1a) Barbell Bench Press 3 Single 4 6 100x6,6,6 102.5x5,5,5 105x4,4,4 Deload 102.5x6,6,6 105x5,5,5 107.5x4,4,4 102.5x4,4
D1 1b) (Weighted) Chin-Ups 3 Single 4 6
D1 2a) Overhead Press 3 Mod-High Rep 6 10
D1 2b) Dumbbell Bent-Over Row 3 Mod-High Rep 6 10
D1 3a) Bayesian Fly 3 Mod-High Rep 12 15
D1 3b) Cable Lateral Raise 3 Mod-High Rep 12 15
D1 3c) Bayesian Curl 3 Mod-High Rep 12 15

D2 1) Barbell Squat 4 Single 4 6

D2 2) Romanian Deadlift 3 Single 4 6
D2 3) Smith Machine Hip Thrust 3 Mod-High Rep 6 10
D2 4a) Leg Curl Machine 3 Mod-High Rep 8 12
D2 4b) Leg Extension Machine 3 Mod-High Rep 8 12
D2 4c) Seated Calf Raise 3 Mod-High Rep 8 12

D3 1a) Barbell Incline Bench Press 3 Mod-High Rep 8 12

D3 1b) (Weighted) Pull-Up 3 Mod-High Rep 8 12
D3 2a) (Weighted) Push-Ups 3 Mod-High Rep 14 18
D3 2b) Cable Seated Row 3 Mod-High Rep 12 15
D3 3a) Face Pulls 3 Mod-High Rep 12 15
3b) Rope Overhead Triceps
D3 Extension 3 Mod-High Rep 12 15
D3 3c) Bayesian Hammer Curl 3 Mod-High Rep 12 15

D4 1) Barbell Squat 4 Single 8 12

D4 2) Romanian Deadlift 3 Mod-High Rep 8 12
D4 3a) Dumbbell Rear Lunge 3 Mod-High Rep 8 12
3b) Dumbbell 45 Degree Hip
D4 Extension 3 Mod-High Rep 8 12
D4 4a) Leg Curl Machine 3 Mod-High Rep 12 15
4b) Dumbbell Standing Calf
D4 Raise 3 Mod-High Rep 12 15