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    K Ethna Abss

    Uploaded by

    Ryan Pan
    This document outlines a basic strength training program that focuses on squats, bench press, overhead press, rows/cleans, deadlifts, dips, and chin-ups. It provides the exercise, weight, sets and reps for each workout on Monday, Wednesday and Friday over multiple weeks as the weight and intensity of the exercises are progressively increased.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd

    K Ethna Abss

    Uploaded by

    Ryan Pan
    88 views104 pages
    This document outlines a basic strength training program that focuses on squats, bench press, overhead press, rows/cleans, deadlifts, dips, and chin-ups. It provides the exercise, weight, sets and reps for each workout on Monday, Wednesday and Friday over multiple weeks as the weight and intensity of the exercises are progressively increased.

    Original Description:

    k Ethna Abss

    Original Title

    k Ethna Abss

    Copyright

    © Attribution Non-Commercial (BY-NC)

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    This document outlines a basic strength training program that focuses on squats, bench press, overhead press, rows/cleans, deadlifts, dips, and chin-ups. It provides the exercise, weight, sets and reps for each workout on Monday, Wednesday and Friday over multiple weeks as the weight and intensity of the exercises are progressively increased.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    88 views104 pages

    K Ethna Abss

    Uploaded by

    Ryan Pan
    This document outlines a basic strength training program that focuses on squats, bench press, overhead press, rows/cleans, deadlifts, dips, and chin-ups. It provides the exercise, weight, sets and reps for each workout on Monday, Wednesday and Friday over multiple weeks as the weight and intensity of the exercises are progressively increased.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
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    Kethnaab's Basic Starting Strength with Everything http://www.workout-calculator.

    com

    Monday Exercise Squat Weight 20 10 20 25 35 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 10 15 20 25 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 10 20 25 35

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 15 20 30 35

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 10 10 15 20

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 15 20 30 35

    2 1 1 1 3

    Deadlift

    Weight 20 15 25 30

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 15 20 25 35

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 20 25 35

    2 1 1 1

    Dips Work Sets Abs Work Sets

    Weight

    Sets 2

    Reps 8 Reps 1 ~

    Pulls/Chins Weight Work Sets Abs Work Sets Weight

    Sets 3 Sets 1

    Reps 8 Reps ~

    Dips Work Sets Chins Work Sets

    Weight

    Sets 2

    Weight

    Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 15 20 30 40 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 10 15 20 30 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 15 20 30 40

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 10 10 15 20

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 20 25 35 40

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 10 10 15 20

    2 1 1 1 3

    Row/Clean

    Weight 20 15 20 25 35

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 20 30 40

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 15 20 25 Work Sets 35

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 15 25 35 45 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 10 20 25 35 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 15 25 35 45

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 20 30 40 45

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 10 15 20 25

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 20 30 40 45

    2 1 1 1 3

    Deadlift

    Weight 20 25 35 45

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 20 25 30 40

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 25 35 45

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 20 30 40 50 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 15 20 30 40 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 20 30 40 50

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 10 15 20 25

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 25 35 45 50

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 10 15 20 25

    2 1 1 1 3

    Row/Clean

    Weight 20 20 25 30 40

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 30 40 50

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 20 25 30 Work Sets 40

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 20 30 40 55 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 15 25 35 45 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 20 30 40 55

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 25 35 45 55

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 10 15 20 25

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 25 35 45 55

    2 1 1 1 3

    Deadlift

    Weight 20 30 45 55

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 20 30 35 45

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 30 45 55

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 20 35 45 60 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 20 30 40 50 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 20 35 45 60

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 15 20 25 30

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 30 40 50 60

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 15 20 25 30

    2 1 1 1 3

    Row/Clean

    Weight 20 20 30 35 45

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 35 50 60

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 20 30 35 Work Sets 45

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 25 35 50 65 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 20 30 40 55 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 25 35 50 65

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 30 45 55 65

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 15 20 25 30

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 30 45 55 65

    2 1 1 1 3

    Deadlift

    Weight 20 35 55 65

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 25 35 40 50

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 35 55 65

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 25 40 55 70 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 20 35 45 60 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 25 40 55 70

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 15 20 25 35

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 35 45 60 70

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 15 20 25 35

    2 1 1 1 3

    Row/Clean

    Weight 20 25 35 40 50

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 40 55 70

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 25 35 40 Work Sets 50

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Bench

    Weight 20 50 70 90 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 50 70 90 100

    2 1 1 1 3

    Deadlift

    Weight 20 60 85 100

    Sets 2 1 1 1

    Reps 5 3 2 5

    Row/Clean

    Work Sets

    Work Sets

    Weight Sets 20 55 70 85 100

    Reps 2 1 1 1 5 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    2 1 1 1

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Chins Work Sets

    Weight

    Sets 3

    Monday Exercise Squat Weight 20 40 60 80 100 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 40 60 80 100 Reps 2 1 1 1 3 5 5 3 2 5

    Friday Exercise Squat Weight Sets 20 40 60 80 100

    Work Sets

    Work Sets

    Work Sets

    2 1 1 1 3

    Press

    Weight 20 55 70 85 100

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Work Sets

    Weight Sets 20 50 70 90 100

    Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 55 70 85 100

    2 1 1 1 3

    Row/Clean

    Weight 20 55 70 85 100

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Work Sets

    Weight Sets 20 60 85 100

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 55 70 85 Work Sets 100

    2 1 1 1 5

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Work Sets

    Weight

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Abs Work Sets

    Weight

    Sets 1

    Reps ~

    Abs Work Sets

    Weight

    Sets 3

    Reps ~

    Dips Work Sets

    Weight

    Sets 2

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8 Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 3 2 5

    Reps 8

    Reps ~

    Reps 5 5 3 2 5

    Reps 5 5 3 2 5

    Reps 5 5 3 2 3

    Reps 8

    Reps 8

    Monday Exercise Squat Weight 20 10 20 25 35 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 10 15 20 Work Sets 25 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Bench

    Weight 20 15 20 30 35

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 10 10 15 Work Sets 20

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight 20 15 25 30

    Sets 2 1 1 1

    Reps 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 15 20 25 Work Sets 35

    Reps 2 1 1 1 5 5 5 3 2 3

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Monday Exercise Squat Weight 20 15 20 30 40 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 10 15 20 Work Sets 30 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Press

    Weight 20 10 10 15 20

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 20 25 35 Work Sets 40

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight 20 15 20 25 35

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Weight Sets 20 20 30 Work Sets 40

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 3

    Reps ~

    Monday Exercise Squat Weight 20 15 25 35 45 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 10 20 25 Work Sets 35 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Bench

    Weight 20 20 30 40 45

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 10 15 20 Work Sets 25

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight 20 25 35 45

    Sets 2 1 1 1

    Reps 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 20 25 30

    Reps 2 1 1 1 5 5 3 2

    Work Sets

    40

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Monday Exercise Squat Weight 20 20 30 40 50 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 15 20 30 Work Sets 40 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Press

    Weight 20 10 15 20 25

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 25 35 45 Work Sets 50

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight 20 20 25 30 40

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Weight Sets 20 30 40 Work Sets 50

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 3

    Reps ~

    Monday Exercise Squat Weight 20 20 30 40 55 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 15 25 35 Work Sets 45 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Bench

    Weight 20 25 35 45 55

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 10 15 20 Work Sets 25

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight 20 30 45 55

    Sets 2 1 1 1

    Reps 5 3 2 5

    Work Sets

    Row/Clean Weight Sets 20 20 30 35 Work Sets 45

    Reps 2 1 1 1 5 5 5 3 2 3

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Monday Exercise Squat Weight 20 20 35 45 60 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 20 30 40 Work Sets 50 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Press

    Weight 20 15 20 25 30

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 30 40 50 Work Sets 60

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight 20 20 30 35 45

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Weight Sets 20 35 50 Work Sets 60

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 3

    Reps ~

    Monday Exercise Squat Weight 20 25 35 50 65 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

    Wednesday Exercise Squat Weight Sets 20 20 30 40 Work Sets 55 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Bench

    Weight 20 30 45 55 65

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Press

    Work Sets

    Weight Sets 20 15 20 25 Work Sets 30

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight 20 35 55

    Sets 2 1 1

    Reps 5 3 2

    Row/Clean Weight Sets 20 25 35

    Reps 2 1 1 5 5 3

    Work Sets

    65

    5 Work Sets

    40 50

    1 5

    2 3

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Monday Exercise Squat Weight 20 25 40 55 70 Sets 2 1 1 1 3 Reps 5 5 3 2 5

    Wednesday Exercise Squat Weight Sets 20 20 35 45 Work Sets 60 Reps 2 1 1 1 3 5 5 3 2 5

    Work Sets

    Press

    Weight 20 15 20 25 35

    Sets 2 1 1 1 3

    Reps 5 5 3 2 5

    Bench

    Work Sets

    Weight Sets 20 35 45 60 Work Sets 70

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight 20 25 35 40 50

    Sets 2 1 1 1 5

    Reps 5 5 3 2 3

    Deadlift

    Weight Sets 20 40 55 Work Sets 70

    Reps 2 1 1 1 5 3 2 5

    Work Sets

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Abs Weight Work Sets

    Sets 1

    Reps ~

    Abs Weight Work Sets

    Sets 3

    Reps ~

    Friday Exercise Squat Weight Sets 20 10 20 25 Work Sets 35 Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Weight Sets 20 15 20 30 Work Sets 35

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight Sets 20 20 25 Work Sets 35

    Reps 2 1 1 1 5 3 2 5

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Chins Weight Work Sets

    Sets 3

    Reps ~

    Friday Exercise Squat Weight Sets 20 15 20 30 Work Sets 40 Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Weight Sets 20 10 10 15 Work Sets 20

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight Sets 20 15 20 25 Work Sets 35

    Reps 2 1 1 1 5 5 5 3 2 3

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Friday Exercise Squat Weight Sets 20 15 25 35 Work Sets 45 Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Weight Sets 20 20 30 40 Work Sets 45

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight Sets 20 25 35 Work Sets 45

    Reps 2 1 1 1 5 3 2 5

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Chins Weight Work Sets

    Sets 3

    Reps ~

    Friday Exercise Squat Weight Sets 20 20 30 40 Work Sets 50 Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Weight Sets 20 10 15 20 Work Sets 25

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight Sets 20 20 25 30 Work Sets 40

    Reps 2 1 1 1 5 5 5 3 2 3

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Friday Exercise Squat Weight Sets 20 20 30 40 Work Sets 55 Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Weight Sets 20 25 35 45 Work Sets 55

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight Sets 20 30 45 Work Sets 55

    Reps 2 1 1 1 5 3 2 5

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Chins Weight Work Sets

    Sets 3

    Reps ~

    Friday Exercise Squat Weight Sets 20 20 35 45 Work Sets 60 Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Weight Sets 20 15 20 25 Work Sets 30

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight Sets 20 20 30 35 Work Sets 45

    Reps 2 1 1 1 5 5 5 3 2 3

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Friday Exercise Squat Weight Sets 20 25 35 50 Work Sets 65 Reps 2 1 1 1 3 5 5 3 2 5

    Bench

    Weight Sets 20 30 45 55 Work Sets 65

    Reps 2 1 1 1 3 5 5 3 2 5

    Deadlift

    Weight Sets 20 35 55

    Reps 2 1 1 5 3 2

    Work Sets

    65

    Dips Weight Work Sets

    Sets 2

    Reps 8

    Chins Weight Work Sets

    Sets 3

    Reps ~

    Friday Exercise Squat Weight Sets 20 25 40 55 Work Sets 70 Reps 2 1 1 1 3 5 5 3 2 5

    Press

    Weight Sets 20 15 20 25 Work Sets 35

    Reps 2 1 1 1 3 5 5 3 2 5

    Row/Clean Weight Sets 20 25 35 40 Work Sets 50

    Reps 2 1 1 1 5 5 5 3 2 3

    Pulls/Chins Weight Work Sets

    Sets 3

    Reps 8

    Dips Weight Work Sets

    Sets 2

    Reps 8

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