Weeks 1-4 (Kingofthegym.

com's Max OT Variation)

Monday - Chest & Triceps
Incline Bench Press Seated Overhead
Incline Bench Press Flat Bench Press Weighted Dips Triceps Press Down
Date Light Cardio Stretching Warm Up Sets Triceps Extension N/A N/A
(3 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps) (1 set X 6 reps)
(3-5 sets X see below) (2 sets X 4-6 reps)
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 1, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 8, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 15, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 22, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
Tuesday - Legs & Traps
Squats Seated Dumbbell Hexbar (Or Barbell)
Squats Stiff Legged Deadlifts Leg Press
Date Light Cardio Stretching Warm Up Sets Shrugs Shrugs N/A N/A
(3 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps)
(3-5 sets X see below) (2 sets X 4-6 reps) (2 set X 4-6 reps)
Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 2, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 9, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 16, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
5-8 N/A N/A N/A N/A
3-5 N/A N/A N/A N/A
January 23, 2016 2-3 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
1-2 N/A N/A N/A N/A
Wednesday - Shoulders
Military Press Dumbbell Shoulder Bent Over Dumbbell
Military Press Dumbbell Side Laterals
Date Light Cardio Stretching Warm Up Sets Press Lateral Raises N/A N/A N/A
(3 sets X 4-6 reps) (2 sets X 6 reps)
(3-5 sets X see below) (2 sets X 4-6 reps) (1 set X 6-8 reps)
Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5-8 N/A N/A N/A N/A N/A N/A
3-5 N/A N/A N/A N/A N/A N/A
January 3, 2016 2-3 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
5-8 N/A N/A N/A N/A N/A N/A

January 10, 2016

 3-5 N/A N/A N/A N/A N/A N/A
January 10, 2016 2-3 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
5-8 N/A N/A N/A N/A N/A N/A
3-5 N/A N/A N/A N/A N/A N/A
January 17, 2016 2-3 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
5-8 N/A N/A N/A N/A N/A N/A
3-5 N/A N/A N/A N/A N/A N/A
January 24, 2016 2-3 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
1-2 N/A N/A N/A N/A N/A N/A
Thursday - Back & Biceps
Deadlifts Alternating Dumbbell
Deadlifts Chin-Ups Lat Pulldowns Straight Bar Curls EZ Bar Curls
Date Light Cardio Stretching Warm Up Sets Curls N/A
(2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 6 reps)
(3-5 sets X see below) (2 sets X 4-6 reps)
Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5-8 N/A N/A
3-5 N/A N/A
January 4, 2016 2-3 N/A N/A
1-2 N/A N/A
1-2 N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 11, 2016 2-3 N/A N/A
1-2 N/A N/A
1-2 N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 18, 2016 2-3 N/A N/A
1-2 N/A N/A
1-2 N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 25, 2016 2-3 N/A N/A
1-2 N/A N/A
1-2 N/A N/A
Friday - Abs, Calves & Forearms
Ab Machine
Ab Machine Crunches Weighted Leg Raises Standing Calf Raises Seated Calf Raises Barbell Wrist Curls Wrist Roller
Date Light Cardio Stretching Warm Up Sets N/A
(3 sets X 8-10 reps) (2 sets X 12-15 reps) (3 sets X 6-8 reps) (3 sets X 6-8 reps) (2 sets X 8-10 reps) (2 sets X 8 reps)
(2-3 sets X see below)
Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5-8 N/A N/A
3-5 N/A N/A
January 5, 2016 2-3 N/A N/A
N/A N/A N/A
N/A N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 12, 2016 2-3 N/A N/A
N/A N/A N/A
N/A N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 19, 2016 2-3 N/A N/A
N/A N/A N/A
N/A N/A N/A
5-8 N/A N/A
3-5 N/A N/A
January 26, 2016 2-3 N/A N/A
N/A N/A N/A
N/A N/A N/A
 Weeks 5

Deadlifts
Deadlifts
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Enter Date Below Time Time Weight Reps Weight
5-8
3-5
Friday, January 01, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 08, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 15, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 22, 2016 2-3
1-2
1-2

Military Press
Military Press
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Saturday, January 02, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 09, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 16, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 23, 2016 2-3
1-2
Saturday, January 23, 2016

1-2

Squats
Squats
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Sunday, January 03, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 10, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 17, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 24, 2016 2-3
1-2
1-2

Barbell Bench Press

Barbell Bench Press
Date Light Cardio Stretching Warm Up Sets
(3 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Monday, January 04, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 11, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 18, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 25, 2016 2-3
1-2
1-2
 Close Grip Bench
Close Grip Bench
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Tuesday, January 05, 2016 2-3
1-2
1-2
5-8
3-5
Tuesday, January 12, 2016 2-3
1-2
1-2
5-8
3-5
Tuesday, January 19, 2016 2-3
1-2
1-2
5-8
3-5
Tuesday, January 26, 2016 2-3
1-2
1-2
 Weeks 5-8 (Kingofthegym.com's Max OT Variation)
Monday - Back
Deadlifts Chin-Ups Pendlay Rows Lat Pull Downs
N/A
(2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps)

Reps Weight Reps Weight Reps Weight Reps Weight

N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
Tuesday - Shoulders & Traps
Dumbbell Side Lateral Seated Dumbbell
Military Press Arnold Press Upright Rows
Raises Shrugs
(2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 6 reps)
(2 sets X 6 reps) (3 sets X 4-6 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 Wednesday - Legs & Calves
Squats Lunges Stiff Legged Deadlift (2 Single Leg Split Squats Seated Calf Raise
(2 sets X 4-6 reps) (2 sets X 4-6 reps) sets X 4-6 reps) (2 sets X 6 reps) (3 sets X 6-8 reps)

Reps Weight Reps Weight Reps Weight Reps Weight

Thursday - Chest & Abs

Weighted Hanging Leg Weighted Decline Ab
Barbell Bench Press Dumbbell Incline Press Dumbbell Pullovers
Raises Crunches
(3 sets X 4-6 reps) (3 sets x 4-6 reps) (2 sets X 6 reps)
(2 sets X 8-10 reps) (2 sets X 12-15 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 Friday - Triceps, Biceps & Forearms
Seated Overhead Reverse Grip EZ Bar
Close Grip Bench Triceps Press Downs Straight Bar Curls
Triceps Extensions (Bicep) Curls
(2 sets X 4-6 reps) (2 sets X 6 reps) (3 sets X 4-6 reps)
(2 sets X 4-6 reps) (3 sets X 6-8 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 N/A N/A N/A

Reps Weight Reps Weight Reps

N/A N/A N/A N/A N/A
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N/A N/A N/A N/A N/A
N/A N/A N/A N/A N/A
N/A N/A N/A N/A N/A

Seated Dumbbell
Shrugs N/A N/A
(3 sets X 4-6 reps)
Reps Weight Reps Weight Reps
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
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N/A N/A N/A N/A
N/A N/A N/A N/A
 N/A N/A N/A N/A

Seated Calf Raise Standing Calf Raise

N/A
(3 sets X 6-8 reps) (3 sets X 6-8 reps)

Reps Weight Reps Weight Reps

N/A N/A
N/A N/A
N/A N/A
N/A N/A
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N/A N/A
N/A N/A
N/A N/A
N/A N/A
N/A N/A

Weighted Decline Ab
Crunches N/A N/A
(2 sets X 12-15 reps)
Reps Weight Reps Weight Reps
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
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N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
Reverse Grip EZ Bar
Plate Pinches
(Bicep) Curls N/A
(2 sets X 8-10 reps)
(3 sets X 6-8 reps)
Reps Weight Reps Weight Reps
N/A N/A
N/A N/A
N/A N/A
N/A N/A
N/A N/A
N/A N/A
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N/A N/A
N/A N/A
N/A N/A
N/A N/A
N/A N/A
 Weeks 9

Military Press
Military Press
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Enter Date Below Time Time Weight Reps Weight
5-8
3-5
Friday, January 01, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 08, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 15, 2016 2-3
1-2
1-2
5-8
3-5
Friday, January 22, 2016 2-3
1-2
1-2

Bent Over Rows

Bent Over Rows
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Saturday, January 02, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 09, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 16, 2016 2-3
1-2
1-2
5-8
3-5
Saturday, January 23, 2016 2-3
1-2
Saturday, January 23, 2016

1-2

Barbell Bench Press

Barbell Bench Press
Date Light Cardio Stretching Warm Up Sets
(3 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Sunday, January 03, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 10, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 17, 2016 2-3
1-2
1-2
5-8
3-5
Sunday, January 24, 2016 2-3
1-2
1-2

Front Squats
Front Squats
Date Light Cardio Stretching Warm Up Sets
(3 sets X 4-6 reps)
(3-5 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Monday, January 04, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 11, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 18, 2016 2-3
1-2
1-2
5-8
3-5
Monday, January 25, 2016 2-3
1-2
1-2
 Hammer Curls
Hammer Curls
Date Light Cardio Stretching Warm Up Sets
(2 sets X 4-6 reps)
(2-3 sets X see below)
Time Time Weight Reps Weight
5-8
3-5
Tuesday, January 05, 2016 2-3
N/A
N/A
5-8
3-5
Tuesday, January 12, 2016 2-3
N/A
N/A
5-8
3-5
Tuesday, January 19, 2016 2-3
N/A
N/A
5-8
3-5
Tuesday, January 26, 2016 2-3
N/A
N/A
 Weeks 9-12 (Kingofthegym.com's Max OT Variation)
Monday - Shoulders & Abs
Dumbbell Shoulder Dumbbell Side Lateral Bent Over Dumbbell Weighted Decline
Military Press
Press Raises Side Lateral Raises Crunches
(2 sets X 4-6 reps)
(2 sets X 4-6 reps) (2 sets X 6 reps) (2 sets X 6-8 reps) (2 sets X 8-10 reps)
Reps Weight Reps Weight Reps Weight Reps Weight

Tuesday - Back, Traps & Forearms

Hex Bar (Or Barbell)
Bent Over Rows Cable Pulldowns Good Mornings Seated Cable Rows
Shrugs
(2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps) (1 sets X 4-6 reps)
(2 set X 4-6 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 Wednesday - Chest
Barbell Incline Bench
Barbell Bench Press Weighted Dips
Press N/A N/A
(3 sets X 4-6 reps) (2 sets X 4-6 reps)
(3 sets X 4-6 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
N/A N/A N/A
N/A N/A N/A
N/A N/A N/A
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N/A N/A N/A
N/A N/A N/A
N/A N/A N/A
Thursday - Legs & Calves
1-Legged Smith
Front Squats Leg Press Stiff Legged Deadlifts Standing Calf Raises
Machine Calf Raises
(3 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 6 reps) (3 sets X 6-8 reps)
(2 sets X 6-8 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 Friday - Biceps & Triceps
Seated Overhead Cabel Triceps Press
Hammer Curls EZ Bar Curls Bench Dips
Dumbbell Press Downs
(2 sets X 4-6 reps) (2 sets X 4-6 reps) (2 sets X 4-6 reps)
(2 sets X 6-8 reps) (2 sets X 6 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
 Weighted Decline
Weighted Leg Raises Cable Crunches
Crunches
(2 sets X 12-15 reps) (1 sets X 8-10 reps)
(2 sets X 8-10 reps)
Reps Weight Reps Weight Reps
N/A N/A N/A N/A
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N/A N/A N/A N/A
N/A N/A N/A N/A

Hex Bar (Or Barbell)

Farmer Walks Barbell Wrist Curls
Shrugs
(3 sets X 20 seconds) (2 sets X 6-8 Reps)
(2 set X 4-6 reps)
Reps Weight Reps Weight Reps
N/A N/A N/A N/A
N/A N/A N/A N/A
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 N/A N/A N/A N/A

N/A N/A N/A

Reps Weight Reps Weight Reps

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N/A N/A N/A N/A N/A

1-Legged Smith
Machine Calf Raises N/A N/A
(2 sets X 6-8 reps)
Reps Weight Reps Weight Reps
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
N/A N/A N/A N/A
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Cabel Triceps Press
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