CLICK HERE

Unit Of Measurement:

WORKOUT A1 - SQUAT
Exercise
Squat (Barbell)
Overhead Press (Barbell)
Lat Pulldown
- CHOOSE -
- CHOOSE -

WORKOUT B1 - BENCH PRESS

Exercise
Bench Press (Barbell)
Deadlift (Barbell)
Dumbbell Row
- CHOOSE -
- CHOOSE -

WORKOUT A2 - OVERHEAD PRE

Exercise
Overhead Press (Barbell)
Squat (Barbell)
Lat Pulldown
- CHOOSE -
- CHOOSE -

WORKOUT B2 - DEADLIFT
Exercise
Deadlift (Barbell)
Bench Press (Barbell)
Cable Row
- CHOOSE -
- CHOOSE -
 Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions

Metric (kg)
Imperial (lbs)

3x5
 4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)

Shoulder Press (Dumbbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
 READ THIS FIRST

CLICK HERE

easurement: Metric (kg)

WORKOUT A1 - SQUAT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
3 x 8-12 2.50 kg
3 x 10-15 2.50 kg

WORKOUT B1 - BENCH PRESS

Instructions Rep Scheme Increment Base program from Cody LeFever
Click Here 3x5 2.50 kg Swole at Every Height
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
3 x 8-12 2.50 kg
3 x 10-15 2.50 kg

WORKOUT A2 - OVERHEAD PRESS

Instructions Rep Scheme Increment
Click Here 3x5 2.50 kg
Click Here 3 x 10 2.50 kg
Click Here 3 x 10 2.50 kg
3 x 8-12 2.50 kg
3 x 10-15 2.50 kg

WORKOUT B2 - DEADLIFT
Instructions Rep Scheme Increment
Click Here 3x5 5.00 kg
Click Here 3 x 10 1.25 kg
Click Here 3 x 10 2.50 kg
3 x 8-12 2.50 kg
3 x 10-15 2.50 kg
net/WeightExercises/LatissimusDorsi/CBFrontPulldown
net/WeightExercises/LatissimusDorsi/AsPullupKneeling
t/WeightExercises/LatissimusDorsi/AsUnderhandChinup

x.net/WeightExercises/BackGeneral/BBBentOverRow
x.net/WeightExercises/BackGeneral/DBBentOverRow
rx.net/WeightExercises/BackGeneral/LVSeatedRow
rx.net/WeightExercises/BackGeneral/CBSeatedRow

rx.net/WeightExercises/PectoralSternal/CBChestDip
rx.net/WeightExercises/PectoralSternal/CBLyingFly
net/WeightExercises/Triceps/BBCloseGripBenchPress
ps://exrx.net/WeightExercises/Biceps/BBCurl
/exrx.net/WeightExercises/Triceps/CBPushdown
x.net/WeightExercises/DeltoidLateral/DBLateralRaise
WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
eightExercises/DeltoidPosterior/CBStandingRearDeltRowRope
xrx.net/WeightExercises/TrapeziusUpper/BBShrug
et/WeightExercises/RectusAbdominis/LVSeatedCrunch
x.net/WeightExercises/RectusAbdominis/WtCrunch
t/WeightExercises/Gastrocnemius/SMStandingCalfRaise
x.net/WeightExercises/Quadriceps/LVSeatedLegPress
w.bodybuilding.com/exercises/dumbbell-goblet-squat
/exrx.net/WeightExercises/Quadriceps/DBLunge
et/WeightExercises/Quadriceps/DBSingleLegSplitSquat
exrx.net/WeightExercises/Quadriceps/DBStepUp
x.net/WeightExercises/Quadriceps/LVLegExtensionH
x.net/WeightExercises/Hamstrings/BBGoodMorning
rx.net/WeightExercises/Hamstrings/LVLyingLegCurl
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 x.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
x.net/WeightExercises/DeltoidAnterior/DBShoulderPress

x.net/WeightExercises/PectoralSternal/BBBenchPress
.net/WeightExercises/PectoralSternal/DBBenchPress

x.net/WeightExercises/GluteusMaximus/BBDeadlift
ww.bodybuilding.com/exercises/romanian-deadlift
 READ THIS FIRST

CLICK HERE

WEEK 1
WEEK 1 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 10

3 x 10 2 10
1.25 3 10
Lat Pulldown 1 10
3 x 10 2 10
2.5 3 10
- CHOOSE - 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
- CHOOSE - 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Deadlift (Barbell) 1 10
3 x 10 2 10
2.5 3 10
Dumbbell Row 1 10
3 x 10 2 10
 2.5 3 10
- CHOOSE - 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
- CHOOSE - 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 5
3x5 2 5
2.5 3 5+

Squat (Barbell) 1 10
3 x 10 2 10
2.5 3 10
Lat Pulldown 1 10
3 x 10 2 10
2.5 3 10
- CHOOSE - 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
- CHOOSE - 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

WEEK 1 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 5
3x5 2 5
5 3 5+

Bench Press (Barbell) 1 10

3 x 10 2 10
1.25 3 10
Cable Row 1 10
3 x 10 2 10
 2.5 3 10
- CHOOSE - 1 8 - 12
3 x 8-12 2 8 - 12
2.5 3 8 - 12
- CHOOSE - 1 10 - 15
3 x 10-15 2 10 - 15
2.5 3 10 - 15

Lat Pulldown
Pull Ups
Chin Ups

Barbell Row
Dumbbell Row
Machine Row
Cable Row

- CHOOSE -
Chest Dips
Chest Flyes
Close Grip Bench Press
Bicep Curls
Tricep Extensions
Lateral Raises
Rear Delt Flyes
Face Pulls
Shrugs
Ab Machine
Crunches
Calf Raises
Leg Press
Goblet Squats
Lunges
Split Squats
Step Ups
Leg Extensions
Good Mornings
Leg Curls
Weighted Hyperextensions
 Metric (kg)
Imperial (lbs)

3x5
4x4
5x3
6x2

3 x 10
3x8
3x6

3 x 8-12
3 x 10-15

Overhead Press (Barbell)

Shoulder Press (Dumbbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Deadlift (Barbell)
Romanian Deadlift (Barbell)
READ THIS FIRST

CLICK HERE

WEEK 2
WEEK 2 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 2 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 3
WEEK 3 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 3 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 4
WEEK 4 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 4 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 5
WEEK 5 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 5 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 6
WEEK 6 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 6 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 7
WEEK 7 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 7 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 8
WEEK 8 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 8 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 9
WEEK 9 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 9 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 10
WEEK 10 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 10 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 11
WEEK 11 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 11 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 12
WEEK 12 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 12 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 13
WEEK 13 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 13 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 14
WEEK 14 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 14 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 15
WEEK 15 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 15 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 16
WEEK 16 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 16 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 17
WEEK 17 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 17 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 18
WEEK 18 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 18 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 19
WEEK 19 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 19 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 20
WEEK 20 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 20 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 21
WEEK 21 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 21 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 22
WEEK 22 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 22 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 23
WEEK 23 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 23 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 24
WEEK 24 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 24 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 25
WEEK 25 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 25 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 26
WEEK 26 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 26 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 27
WEEK 27 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 27 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 28
WEEK 28 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 28 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 29
WEEK 29 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 29 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 30
WEEK 30 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 30 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 31
WEEK 31 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 31 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 32
WEEK 32 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 32 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 33
WEEK 33 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 33 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 34
WEEK 34 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 34 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 35
WEEK 35 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 35 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 36
WEEK 36 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 36 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 37
WEEK 37 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 37 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 38
WEEK 38 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 38 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 39
WEEK 39 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 39 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 40
WEEK 40 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 40 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 41
WEEK 41 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 41 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 42
WEEK 42 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 42 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 43
WEEK 43 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 43 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 44
WEEK 44 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 44 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 45
WEEK 45 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 45 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 46
WEEK 46 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 46 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 47
WEEK 47 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 47 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 48
WEEK 48 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 48 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 49
WEEK 49 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 49 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 50
WEEK 50 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 50 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 51
WEEK 51 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 51 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
 WEEK 52
WEEK 52 - WORKOUT A1
Exercise Set Weight Goal Reps Actual Reps
Squat (Barbell) 1 100 5
3x5 2 100 5
5 3 100 5+

Overhead Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B1
Exercise Set Weight Goal Reps Actual Reps
Bench Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Deadlift (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Dumbbell Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT A2
Exercise Set Weight Goal Reps Actual Reps
Overhead Press (Barbell) 1 0 5
3x5 2 0 5
2.5 3 0 5+

Squat (Barbell) 1 0 10
3 x 10 2 0 10
2.5 3 0 10
Lat Pulldown 1 0 10
3 x 10 2 0 10
2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15

WEEK 52 - WORKOUT B2
Exercise Set Weight Goal Reps Actual Reps
Deadlift (Barbell) 1 0 5
3x5 2 0 5
5 3 0 5+

Bench Press (Barbell) 1 0 10

3 x 10 2 0 10
1.25 3 0 10
Cable Row 1 0 10
3 x 10 2 0 10
 2.5 3 0 10
- CHOOSE - 1 0 8 - 12
3 x 8-12 2 0 8 - 12
2.5 3 0 8 - 12
- CHOOSE - 1 0 10 - 15
3 x 10-15 2 0 10 - 15
2.5 3 0 10 - 15
Version Number Release Date
1.00 1/29/2018
1.10 to 1.14 ????
1.20 3/29/2018
1.21 4/11/2018
Notes
Released first version of this spreadsheet.
Adjustments, fine-tuning, and added a whole bunch of other crap.
Added 4 x 4 rep scheme after 3 x 5 and before 5 x 3.
Fixed bug that changes the rep scheme to 5 x 3 even without failing the 4 x 4 workout.