Week 1 Week 2 Week 3 Week 4 Week 5: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Flat Dumbbell Bench Press 3 20 3/fail 20,20,18 1 Flat Dumbbell Bench Press 4 20 3/fail 20,20,15,15 1 Flat Dumbbell Bench Press 5 20 2/fail 25,20,20,1715 1 Flat Dumbbell Bench Press 5 20 1/fail 25,20,15,17,17 0 Flat Dumbbell Bench Press 2 20 1/2 reps of Week 1
Dumbbell Skullcrusher 3 15 3/fail 10,8,5 -1 Dumbbell Skullcrusher 4 15 3/fail 10,10,8,8 0 Dumbbell Skullcrusher 5 15 2/fail 10,10,10,10,10 0 Dumbbell Skullcrusher 5 15 1/fail 10,13,12,12,9 0 Dumbbell Skullcrusher 2 15 1/2 reps of Week 1
Standing Dumbbell Shoulder Press 3 20 3/fail 13,10,10 0 Standing Dumbbell Shoulder Press 3 20 3/fail 15,10,10 -1 Standing Dumbbell Shoulder Press 4 20 2/fail 12,10,10,10 0 Standing Dumbbell Shoulder Press 4 20 1/fail 10,10,10,10 0 Standing Dumbbell Shoulder Press 2 20 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 10 3/fail 6,6,5 0 Dumbbell Side Lateral Raise 3 10 3/fail 8,8,8 -1 Dumbbell Side Lateral Raise 4 10 2/fail 10,10,6,5 -1 Dumbbell Side Lateral Raise 4 10 1/fail 6,10,6,10 -1 Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Normal Grip Pulldown 3 45 3/fail 0 1 Normal Grip Pulldown 4 45 3/fail 1 Normal Grip Pulldown 5 50 2/fail Normal Grip Pulldown 5 50 1/fail 8,8,10,10,10 0 Normal Grip Pulldown 2 45 1/2 reps of Week 1
Barbell Bent Over Row 3 40 3/fail 15,15,10 1 Barbell Bent Over Row 3 40 3/fail 15,15,15 0 Barbell Bent Over Row 3 45 2/fail 15,15,15 0 Barbell Bent Over Row 3 45 1/fail 10,10,10 Barbell Bent Over Row 2 40 1/2 reps of Week 1
Seated Leg Curl 2 30 3/fail 15,10 0 Seated Leg Curl 2 30 3/fail 1 Seated Leg Curl 2 30 2/fail 13,20 0 Seated Leg Curl 2 35 1/fail 15,20 Seated Leg Curl 2 30 1/2 reps of Week 1
High Bar Squat 2 65 3/fail 15,10 0 High Bar Squat 3 70 3/fail 15,10 1 High Bar Squat 2 70 2/fail 15,10 High Bar Squat 2 70 1/fail 10,10 High Bar Squat 2 65 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 85 3/fail 15,12,10 1 High Bar Squat 4 90 3/fail 15,15,15,15 -1 High Bar Squat 4 90 2/fail 15,15,15,15 0 High Bar Squat 4 95 1/fail High Bar Squat 2 85 1/2 reps of Week 1
Close Stance Feet Forward Squats 3 40 3/fail 8,10,12 0 Close Stance Feet Forward Squats 4 40 3/fail 15,15,15,15 0 Close Stance Feet Forward Squats 4 45 2/fail 15,15,10,10 0 Close Stance Feet Forward Squats 4 45 1/fail Close Stance Feet Forward Squats 2 40 1/2 reps of Week 1
Stiff-Legged Deadlift 3 40 3/fail 10,8,11 0 Stiff-Legged Deadlift 4 40 3/fail 10,13,15,10 0 Stiff-Legged Deadlift 5 45 2/fail 15,10,15,10,12 0 Stiff-Legged Deadlift 5 45 1/fail Stiff-Legged Deadlift 2 40 1/2 reps of Week 1
Barbell Upright Row 3 35 3/fail 13,13,10 0 Barbell Upright Row 3 35 3/fail 13,15,12 1 Barbell Upright Row 4 40 2/fail 10,10,10,10 0 Barbell Upright Row 5 40 1/fail Barbell Upright Row 2 35 1/2 reps of Week 1
Normal Grip Pulldown 3 0 3/fail 1 Normal Grip Pulldown 3 0 3/fail 1 Normal Grip Pulldown 4 0 2/fail Normal Grip Pulldown 4 0 1/fail Normal Grip Pulldown 2 0 1/2 reps of Week 1
2-Arm Dumbbell Row 3 15 3/fail 15,10,10 0 2-Arm Dumbbell Row 3 15 3/fail 13,13,13 0 2-Arm Dumbbell Row 3 15 2/fail 13,11,13 0 2-Arm Dumbbell Row 3 15 1/fail 2-Arm Dumbbell Row 2 15 1/2 reps of Week 1
Incline Dumbbell Press 2 20 3/fail 15,15 0 Incline Dumbbell Press 2 20 3/fail 10,20 1 Incline Dumbbell Press 3 20 2/fail 20,20,20 0 Incline Dumbbell Press 3 20 1/fail Incline Dumbbell Press 2 20 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 20 3/fail 15,15 1 Flat Dumbbell Bench Press 2 20 3/fail 1 Flat Dumbbell Bench Press 3 20 2/fail 20,20,20 0 Flat Dumbbell Bench Press 3 20 1/fail Flat Dumbbell Bench Press 2 20 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Normal Grip Pulldown 3 5 3/fail 3,3,3 0 Normal Grip Pulldown 4 5 3/fail 1 Normal Grip Pulldown 4 5 2/fail 12,10,11,10 0 Normal Grip Pulldown 4 5 1/fail Normal Grip Pulldown 2 5 1/2 reps of Week 1
Row to Chest 3 35 3/fail 15,15,10 0 Row to Chest 3 35 3/fail 20,15,15 0 Row to Chest 3 40 2/fail 15,15,15 0 Row to Chest 3 40 1/fail Row to Chest 2 20 1/2 reps of Week 1
Dumbbell Facepull 3 15 3/fail 10,10,10 0 Dumbbell Facepull 2 15 3/fail 10,10 1 Dumbbell Facepull 1 15 2/fail 15 1 Dumbbell Facepull 0 15 1/fail Dumbbell Facepull 2 10 1/2 reps of Week 1
Dummbell Twist Curl 3 15 3/fail 10,8,8 0 Dummbell Twist Curl 4 15 3/fail 10,10,10 1 Dummbell Twist Curl 4 15 2/fail 10,7,6,7 -1 Dummbell Twist Curl 4 15 1/fail Dummbell Twist Curl 2 10 1/2 reps of Week 1
Close Grip Pushup 3 10 3/fail 10,10,7 0 Close Grip Pushup 4 10 3/fail 15,10,8,7 1 Close Grip Pushup 5 10 2/fail 17,10,10,8,7 0 Close Grip Pushup 5 10 1/fail Close Grip Pushup 2 5 1/2 reps of Week 1
Incline Dumbbell Press 3 25 3/fail 10,11,12 0 Incline Dumbbell Press 4 25 3/fail 15,15,12,12 1 Incline Dumbbell Press 5 25 2/fail 15,10,10,10 0 Incline Dumbbell Press 5 30 1/fail Incline Dumbbell Press 2 15 1/2 reps of Week 1
Deadlift 2 45 3/fail 20,20 -1 Deadlift 2 45 3/fail 15 0 Deadlift 2 50 2/fail 20,20 1 Deadlift 2 50 1/fail Deadlift 2 25 1/2 reps of Week 1
Seated Leg Curl 2 45 3/fail 1 Seated Leg Curl 3 45 3/fail 1 Seated Leg Curl 3 50 2/fail 20,15,15 0 Seated Leg Curl 3 50 1/fail Seated Leg Curl 2 25 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
Pushup 4 0 3/fail 0 Pushup 3 0 3/fail 15,10,10 0 Pushup 4 0 2/fail 15,10,10,7 -1 Pushup 4 0 1/fail 15,14,10,10 0 Pushup 2 0 1/2 reps of Week 1
Dumbbell Skullcrusher 4 10 3/fail 0 Dumbbell Skullcrusher 3 10 3/fail 15,14,12 0 Dumbbell Skullcrusher 4 10 2/fail 12,10,12,12 -1 Dumbbell Skullcrusher 4 10 1/fail 15,15,15,15 0 Dumbbell Skullcrusher 2 10 1/2 reps of Week 1
Incline Dumbbell Press 4 10 3/fail 0 Incline Dumbbell Press 3 10 3/fail 15,15,15 1 Incline Dumbbell Press 4 10 2/fail 12,10,16,15 0 Incline Dumbbell Press 4 10 1/fail 15,21,15,20 0
Standing Dumbbell Shoulder Press 4 10 3/fail 0 Standing Dumbbell Shoulder Press 3 10 3/fail 15,15,13 1 Standing Dumbbell Shoulder Press 4 10 2/fail 15,16,15,15 0 Standing Dumbbell Shoulder Press 4 10 1/fail 15,10,10,15 -1 Standing Dumbbell Shoulder Press 2 10 1/2 reps of Week 1
Thumbs Down Lateral Raise 3 10 3/fail 0 Thumbs Down Lateral Raise 3 10 3/fail 10,10,10 0 Thumbs Down Lateral Raise 4 10 2/fail 10,15,12,10 0 Thumbs Down Lateral Raise 4 10 1/fail 15,10,10,10 0 Thumbs Down Lateral Raise 2 10 1/2 reps of Week 1
Underhand Pullup 3 0 3/fail Underhand Pullup 3 0 3/fail Underhand Pullup 3 0 2/fail 10,8 0 Underhand Pullup 3 0 1/fail Underhand Pullup 2 0 1/2 reps of Week 1
1-Arm Dumbbell Row 3 20 3/fail 0 1-Arm Dumbbell Row 3 20 3/fail 15,13,15 0 1-Arm Dumbbell Row 3 20 2/fail 15,12,15 0 1-Arm Dumbbell Row 2 20 1/fail 15,15 0 1-Arm Dumbbell Row 2 20 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 1 0 2/fail 0 1 0 1/fail 0 2 0 1/2 reps of Week 1
Front Squat 2 40 3/fail 0 Front Squat 2 40 3/fail 15,15 0 Front Squat 1 45 2/fail 15 0 Front Squat 1 45 1/fail 15 0 Front Squat 2 40 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
Front Squat 4 40 3/fail 10,15 0 Front Squat 4 40 3/fail 10,15,16,15 -1 Front Squat 4 45 2/fail 10,12,12,12 0 Front Squat 4 45 1/fail 30,15,15,15 1 Front Squat 2 40 1/2 reps of Week 1
Front Squat 4 40 3/fail -1 Front Squat 4 40 3/fail 15,12,15,11 0 Front Squat 4 45 2/fail 10,15,15,15 0 Front Squat 4 45 1/fail 10,15,15,10 0 Front Squat 2 40 1/2 reps of Week 1
Stiff-Legged Deadlift 4 30 3/fail 0 Stiff-Legged Deadlift 4 30 3/fail 15,15,10,10 -1 Stiff-Legged Deadlift 4 30 2/fail 10,10,15,15 0 Stiff-Legged Deadlift 4 35 1/fail 20,15,15,12 0 Stiff-Legged Deadlift 2 30 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 10 3/fail 0 Dumbbell Side Lateral Raise 2 10 3/fail 15,10 1 Dumbbell Side Lateral Raise 2 10 2/fail 15,15 0 Dumbbell Side Lateral Raise 2 10 1/fail 12,12 0 Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Dumbbell Upright Row 3 10 3/fail 0 Dumbbell Upright Row 2 10 3/fail 10,10 0 Dumbbell Upright Row 2 10 2/fail 10,10 0 Dumbbell Upright Row 2 10 1/fail 15,10 0
Normal Grip Pulldown 3 0 3/fail Normal Grip Pulldown 3 0 3/fail Normal Grip Pulldown 3 0 2/fail Normal Grip Pulldown 3 0 1/fail Normal Grip Pulldown 2 0 1/2 reps of Week 1
1-Arm Dumbbell Row 3 20 3/fail 0 1-Arm Dumbbell Row 4 20 3/fail 15,15,15,12 0 1-Arm Dumbbell Row 5 20 2/fail 15,10,10,10 -1 1-Arm Dumbbell Row 6 20 1/fail 15,13,10 -1 1-Arm Dumbbell Row 2 20 1/2 reps of Week 1
Incline Dumbbell Press 2 20 3/fail -1 Incline Dumbbell Press 3 20 3/fail 16,16,13 1 Incline Dumbbell Press 3 20 2/fail 20,15,15 0 Incline Dumbbell Press 3 20 1/fail Incline Dumbbell Press 2 20 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 20 3/fail -1 Flat Dumbbell Bench Press 2 20 3/fail 16,15 1 Flat Dumbbell Bench Press 3 20 2/fail 15,15,10 Flat Dumbbell Bench Press 3 20 1/fail Flat Dumbbell Bench Press 2 20 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
Normal Grip Pulldown 4 10 3/fail Normal Grip Pulldown 4 10 3/fail Normal Grip Pulldown 4 10 2/fail Normal Grip Pulldown 4 10 1/fail Normal Grip Pulldown 2 5 1/2 reps of Week 1
2-Arm Dumbbell Row 4 10 3/fail 15 1 2-Arm Dumbbell Row 4 10 3/fail 20,15,15,14 1 2-Arm Dumbbell Row 4 10 2/fail 20,20,20,20 1 2-Arm Dumbbell Row 4 10 1/fail 18,13,12,15 0 2-Arm Dumbbell Row 2 5 1/2 reps of Week 1
Dumbbell Facepull 4 10 3/fail 6,7,6,8 -1 Dumbbell Facepull 4 10 3/fail 10,14,14,10 0 Dumbbell Facepull 4 10 2/fail 10,10,10,15 0 Dumbbell Facepull 4 10 1/fail 12,14,12,14 0 Dumbbell Facepull 2 5 1/2 reps of Week 1
2-Arm Dumbbell Curl 3 10 3/fail 10,8,8 0 2-Arm Dumbbell Curl 3 10 3/fail 10,10,10 0 2-Arm Dumbbell Curl 3 10 2/fail 10,10,10 0 2-Arm Dumbbell Curl 3 10 1/fail 12,12,12 0 2-Arm Dumbbell Curl 2 5 1/2 reps of Week 1
Dummbell Twist Curl 3 5 3/fail 12,810 -1 Dummbell Twist Curl 3 5 3/fail 5,5,5 -1 Dummbell Twist Curl 3 5 2/fail 10,15,10 0 Dummbell Twist Curl 3 5 1/fail 10,10,10 0
Pushup 3 0 3/fail 13,10,10 0 Pushup 3 0 3/fail 12,11,13 1 Pushup 2 0 2/fail 15,10 0 Pushup 2 0 1/fail 16,10 0 Pushup 2 0 1/2 reps of Week 1
Incline Dumbbell Press 3 20 3/fail 15,12,15 1 Incline Dumbbell Press 3 20 3/fail 15,15,15 0 Incline Dumbbell Press 2 20 2/fail 15,15 0 Incline Dumbbell Press 2 20 1/fail 15,16 0 Incline Dumbbell Press 2 10 1/2 reps of Week 1
Deadlift 2 40 3/fail 20 1 Deadlift 1 40 3/fail 0 Deadlift 1 45 2/fail 20 1 Deadlift 1 45 1/fail 20 Deadlift 2 20 1/2 reps of Week 1
Single-Leg Leg Curl 2 0 3/fail Single-Leg Leg Curl 2 0 3/fail 0 Single-Leg Leg Curl 2 0 2/fail Single-Leg Leg Curl 2 0 1/fail Single-Leg Leg Curl 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
Close Grip Pushup 3 10 3/fail 13,10,8 0 Close Grip Pushup 4 10 3/fail 17,10,9,7 0 Close Grip Pushup 2 10 1/2 reps of Week 1
Standing Dumbbell Shoulder Press 3 15 3/fail 15,12,11 0 Standing Dumbbell Shoulder Press 4 15 3/fail 10,10,10,10 0 Standing Dumbbell Shoulder Press 2 15 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 15 3/fail 10,7,8 -1 Dumbbell Side Lateral Raise 2 15 3/fail 10,8 0 Dumbbell Side Lateral Raise 2 15 1/2 reps of Week 1
Underhand Pullup 2 0 3/fail Underhand Pullup 2 0 3/fail Underhand Pullup 2 0 1/2 reps of Week 1
2-Arm Dumbbell Row 2 15 3/fail 10,15,13 0 2-Arm Dumbbell Row 2 15 3/fail 15,15 -1 2-Arm Dumbbell Row 2 15 1/2 reps of Week 1
Single-Leg Leg Curl 1 35 3/fail 5,8 -1 Single-Leg Leg Curl 1 35 3/fail 10 0 Single-Leg Leg Curl 2 35 1/2 reps of Week 1
Front Squat 1 45 3/fail 20 1 Front Squat 2 45 3/fail 20 0 Front Squat 2 45 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
High Bar Squat 3 45 3/fail 20,15,15 1 High Bar Squat 3 45 3/fail 15,15,16 0 High Bar Squat 2 45 1/2 reps of Week 1
Stiff-Legged Deadlift 3 45 3/fail 10,10,10 0 Stiff-Legged Deadlift 3 45 3/fail 10,10,10 0 Stiff-Legged Deadlift 2 45 1/2 reps of Week 1
Dumbbell Side Lateral Raise 2 10 3/fail 10,10,10 0 Dumbbell Side Lateral Raise 2 10 3/fail 15,15 0 Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
Underhand Pullup 2 10 3/fail Underhand Pullup 2 10 3/fail Underhand Pullup 2 10 1/2 reps of Week 1
2-Arm Dumbbell Row 2 15 3/fail 10,15 0 2-Arm Dumbbell Row 2 15 3/fail 15,15 0 2-Arm Dumbbell Row 2 15 1/2 reps of Week 1
Incline Dumbbell Press 1 25 3/fail 15 1 Incline Dumbbell Press 1 25 3/fail 15 0 Incline Dumbbell Press 2 25 1/2 reps of Week 1
Flat Dumbbell Bench Press 1 25 3/fail 15 1 Flat Dumbbell Bench Press 1 25 3/fail 15 0 Flat Dumbbell Bench Press 2 25 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
Underhand Pullup 3 0 3/fail Underhand Pullup 3 0 3/fail 3,3,2 0 Underhand Pullup 2 0 1/2 reps of Week 1
2-Arm Dumbbell Row 3 15 3/fail 15,20,15 0 2-Arm Dumbbell Row 2 15 3/fail 20,20 0 2-Arm Dumbbell Row 2 10 1/2 reps of Week 1
Dumbbell Facepull 3 15 3/fail 10,10,10 0 Dumbbell Facepull 3 15 3/fail 15,12,12 0 Dumbbell Facepull 2 10 1/2 reps of Week 1
Dummbell Twist Curl 2 15 3/fail 10,10 0 Dummbell Twist Curl 2 15 3/fail 10,10 0 Dummbell Twist Curl 2 10 1/2 reps of Week 1
Pushup 2 0 3/fail 14,10 0 Pushup 2 0 3/fail 10,10,13 0 Pushup 2 0 1/2 reps of Week 1
Incline Dumbbell Press 2 25 3/fail 15 0 Incline Dumbbell Press 2 25 3/fail 10,15 0 Incline Dumbbell Press 2 15 1/2 reps of Week 1
Deadlift 1 50 3/fail 15 0 Deadlift 1 55 3/fail 15 0 Deadlift 2 25 1/2 reps of Week 1
Lying Leg Curl 1 35 3/fail Lying Leg Curl 1 35 3/fail Lying Leg Curl 2 20 1/2 reps of Week 1