Color Legend: Main Intensity Base 0 0.

875
Fill on start of cycle/program Main Volume Medium 0 warm up calculator
Fill on day of workout Accessory Intensity Base 1 100 x 5 reps
Auto calculated based on white cells Accessory Volume Medium 1 1
Auto calculated on end of cycle/program Progression Spd Fast 140
Day 1
Notes Rounding Day Muscle Group Exercise
5 Upper Chest Bench Press
5 Upper Back Bent over row
Exercise
DAY 1

10 Upper Chest Incline DB Bench Press

10 Upper Back One Arm DB Row
10 Upper Chest Dumbell incline flies
10 Upper Rear_Delt Rear Delt Flies
10 Upper Abs Cable Crunch

Upper

Day 2
Notes Rounding Day Muscle Group Exercise
5 Upper Front_Delt Overhead Press
20 Upper Back Wide Grip Lat pulldown
Exercise
DAY 2

10 Upper Triceps Weighted Dips

20 Upper Back Narrow Grip Lat Pulldown
10 Upper Triceps Skullcrusher
10 Upper Biceps Incline Curl
10 Upper Side_Delt Lateral Dumbell Raise

Upper

Day 3
Notes Rounding Day Muscle Group Exercise
5 Lower Hamstring Deadlift
5 Lower Quad Front Squat
Exercise
DAY 3

10 Lower Glutes Lunges

5 Lower Hamstring Leg Curl
5 Lower Calves Standing Calf Raise

Lower

Day 4
Notes Rounding Day Muscle Group Exercise
10 Upper Chest DB Bench Press
10 Upper Back Upright Row
Exercise
DAY 4

10 Upper Chest Machine Press

20 Upper Back Seated Row
DAY 4 5 Upper Chest Dumbell Pullover
10 Upper Rear_Delt Face Pulls
10 Upper Abs Hanging Leg Raise

Upper

Day 5
Notes Rounding Day Muscle Group Exercise
10 Upper Front_Delt DB Press
20 Upper Back Wide Grip Lat pulldown
Exercise
DAY 5

5 Upper Triceps JM Press

20 Upper Back Narrow Grip Lat Pulldown
10 Upper Triceps Cable Pushdown
10 Upper Biceps Cable Curl
10 Upper Side_Delt Lateral Cable Raise

Upper

Day 6
Notes Rounding Day Muscle Group Exercise
5 Lower Quad Squat
5 Lower Hamstring Romanian Deadlifts
Exercise
DAY 6

5 Lower Glutes Hip Thrusts

20 Lower Quad Leg Press
5 Lower Calves Seated Calf Raise

Lower

Day 7
Notes Rounding Day Muscle Group Exercise
DAY 7

Indirect Work Counter

Weekly Volume Chest Back Front_Delt Triceps
Week 1 18 34 24 25
Week 2 19 36 26 23
Week 3 15 24 20 18
Week 4
Week 5
Week 6
 Direct Work Counter
Weekly Volume Chest Back Front_Delt Triceps
Week 1 17 25 9 8
Week 2 18 26 9 7
Week 3 13 21 9 4
Week 4
Week 5
Week 6

Is that enough for you?

Fine?
Is that too much for you?

Chest Back Front_Delt Triceps

MV 3 5 1 5
MEV 6 8 2 8
MAV 8 11 2 11
Available Hypertrophy Sets 11 15 3 15
MRV 20 32 12 15
Actual Limit
Next Cycle MRV This will self populate
 Previous TDEE Age 26 6 BMR 1709.1808
3500 Height (in) 69 Body Wt 162.8 Calories Per Day 3137.11512
Gender Male
Lose/Gain Wt Gain
Rate Recomp 125 W1
Start Wt Rest First Set Back Off Sets
1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
145 115 10 115 4 5 Barely
145 90 115 10 115 4 5 Barely
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
12 50 2 50 + 1 12
12 50 60 2 50 + 1 12
12 30 2 30 - 1 9
15 20 45 5 20 + 1 12
15 100 45 5 100 - 1 8

Chest 153 Back 153 HRV

Wt Rest First Set Back Off Sets

1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
75 60 5 55 4 5 Good
160 90 120 10 120 3 8 Good
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
15 160 2 160 - 1 6
12 120 60 2 120 + 1 12
15 30 2 30 + 1 12
15 30 45 7 30 + 1 14
15 20 45 7 20 + 1 12

Front_Delt 70 Back 160 HRV

Wt Rest First Set Back Off Sets

1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
230 120 185 10 185 4 5 Barely
120 90 90 7 75 3 8 Bad
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
12 25 90 3 30 - 1 8
12 25 60 3 25 - 1 8
15 115 45 5 115 + 1 12

Hamstring 246 Quad 111 HRV

Wt Rest First Set Back Off Sets

1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
90 60 15 60 3 10 Good
70 90 50 15 50 3 10 Good
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
12 90 2 90 + 1 15
12 100 60 2 100 + 1 17
 12 25 2 25 + 1 12
15 50 45 5 50 + 1 12
15 160 45 5 160 - 1 10

Chest 90 Back 75 HRV

Wt Rest First Set Back Off Sets

1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
70 50 15 50 3 10 Good
160 90 100 12 100 3 10 Good
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
15 55 2 55 - 1 10
12 140 60 2 140 + 1 11
15 20 2 20 + 1 17
15 20 45 7 20 + 1 14
15 20 45 7 20 + 1 13

Front_Delt 75 Back 140 HRV

Wt Rest First Set Back Off Sets

1RM secs M. Wt M. RO. B. Wt B. Sets B. Rep Rating
170 120 135 7 125 4 5 Good
185 90 135 8 120 3 8 Bad
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set
12 25 90 3 25 + 1 12
12 120 60 3 120 - 1 8
15 25 45 5 25 + 1 20

Quad 166 Hamstring 171 HRV

Wt Rest W1
Reps 10RM secs Sets Wt Intensifier Sore Highest Rep Set

Biceps Side_Delt Rear_Delt Abs Traps Glutes Quad Calves Ham

30 21 17 14 13 11 15 10 12
29 23 18 17 12 11 16 11 13
12 14 11 9 11
Biceps Side_Delt Rear_Delt Abs Traps Glutes Quad Calves Ham
14 14 10 10 0 6 12 10 12
13 16 11 12 0 5 14 11 13
5 7 5 7 0

Biceps Side_Delt Rear_Delt Abs Traps Glutes Quad Calves Hamstring

8 8 6 6 6 4 2 6 2
13 13 10 10 10 6 3 10 3
18 18 14 14 14 8 4 14 4
25 25 20 20 20 12 6 20 6
25 25 20 20 20 12 15 20 15

once you finish this cycle. Finish this cycle first.

 BMR 1719.16 BMR
Body Wt 165 Calories Per Day 2475.90656 Body Wt Calories Per Day
0.25 0.25
-975 -82625
W2 W3
First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
125 8 120 4 5 Good #N/A 7 #N/A 4 5 Good
125 8 120 4 5 Good 135 7 125 4 5 Good
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
3 50 + 1 13 2 50 - 1 8
3 50 + 1 13 2 50 - 1 8
3 30 + 1 13 2 30 - 1 12
6 20 + 1 15 5 20 - 1 12
6 90 + 1 15 7 90 + 1 18

Chest 158 Back 158 HRV Chest 166 Back 166 HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
65 8 60 4 5 Good #N/A 8 #N/A 4 5 Barely
120 14 120 3 8 Good 140 12 140 3 8 Good
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
2 150 + 0 7 2 140 + 0 14
2 120 + 1 12 2 120 + 1 12
1 30 - 1 11 2 30 + 1 13
6 30 - 1 12 5 30 - 1 10
8 20 + 1 15 7 20 - 1 12

Front_Delt 82 Back 175 HRV Front_Delt 95 Back 195 HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
205 8 195 4 5 Good #N/A #N/A 4 5
80 5 65 4 7 Barely 70 50 4 7
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
2 30 - 1 7
4 25 + 1 12
6 115 + 1 15

Hamstring 259 Quad 93 HRV Hamstring 220 Quad 70 HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
70 13 70 3 10 Good #N/A #N/A 3 10
60 10 50 3 10 Good 60 40 3 10
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
1 90 - 1 12
1 100 - 1 16
 2 25 + 1 12
5 50 + 1 12
6 160 + 1 12

Chest 100 Back 80 HRV Chest 80 Back 60 HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
60 10 50 3 10 Good #N/A #N/A 3 10
100 13 100 3 10 Barely 100 60 3 10
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
1 55 - 1 7
3 140 + 1 15
3 20 + 1 18
7 20 + 1 14
8 20 + 1 15

Front_Delt 80 Back 143 HRV Front_Delt 60 Back 100 HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
140 7 130 4 5 Good #N/A #N/A 4 5
125 12 120 3 8 Good 135 95 3 8
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
3 25 + 1 12
4 120 + 1 15
5 25 + 1 20

Quad 172 Hamstring 175 HRV Quad 145 Hamstring 135 HRV

W2 W3
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
 BMR BMR
Body Wt Calories Per Day Body Wt Calories Per Day
0.25 0.25
-125 -125
W4 W5
First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
#N/A #N/A 4 5
140 105 4 5
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set

Chest 140 Back 140 HRV Chest Back HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating
#N/A #N/A 4 5
160 120 3 8
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set

Front_Delt 80 Back 160 HRV Front_Delt Back HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating

Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set

Hamstring Quad HRV Hamstring Quad HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating

Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
 Chest Back HRV Chest Back HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating

Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set

Front_Delt Back HRV Front_Delt Back HRV

First Set Back Off Sets First Set Back Off Sets
M. Wt M. RO. B. Wt B. Sets B. Rep Rating M. Wt M. RO. B. Wt B. Sets B. Rep Rating

Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set

Quad Hamstring HRV Quad Hamstring HRV

W4 W5
Sets Wt Intensifier Sore Highest Rep Set Sets Wt Intensifier Sore Highest Rep Set
 BMR
Body Wt Calories Per Day
0.25
-125
W6
First Set Back Off Sets Cycle End
M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

Chest Back HRV

First Set Back Off Sets Cycle End

M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

Front_Delt Back HRV

First Set Back Off Sets Cycle End

M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

Hamstring Quad HRV

First Set Back Off Sets Cycle End

M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

 Chest Back HRV

First Set Back Off Sets Cycle End

M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

Front_Delt Back HRV

First Set Back Off Sets Cycle End

M. Wt M. RO. B. Wt B. Sets B. Rep Rating New 1RM

Sets Wt Intensifier Sore Highest Rep Set

Quad Hamstring HRV

W6
Sets Wt Intensifier Sore Highest Rep Set
Work to do MRV modifier
MRV modifier
1
2
 Calculations:

Chest Bench Press 5

Back Bent over row 5

Chest Incline DB Bench Press 2

Back One Arm DB Row 2
Chest Dumbell incline flies 2
Rear_Delt Rear Delt Flies 5
Abs Cable Crunch 5
0 0

Version 1.0 Nitz93 Copyright

Front_Delt Overhead Press 5

Back Wide Grip Lat pulldown 4

Triceps Weighted Dips 2

Back Narrow Grip Lat Pulldown 2
Triceps Skullcrusher 2
Biceps Incline Curl 7
Side_Delt Lateral Dumbell Raise 7
0 0

Hamstring Deadlif 5
Quad Front Squat 4

Glutes Lunges 3
Hamstring Leg Curl 3
Calves Standing Calf Raise 5
0 0
0 0
0 0

Chest DB Bench Press 4

Back Upright Row 4

Chest Machine Press 2

Back Seated Row 2
 Chest Dumbell Pullover 2
Rear_Delt Face Pulls 5
Abs Hanging Leg Raise 5
0 0

Front_Delt DB Press 4
Back Wide Grip Lat pulldown 4

Triceps JM Press 2
Back Narrow Grip Lat Pulldown 2
Triceps Cable Pushdown 2
Biceps Cable Curl 7
Side_Delt Lateral Cable Raise 7
0 0

Quad Squat 5
Hamstring Romanian Deadlifs 4

Glutes Hip Thrusts 3

Quad Leg Press 3
Calves Seated Calf Raise 5
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0
0 0

-1 Upper_chest 0
0 Back 25
Back_Vertical 0
Week 1
Chest 17
Back 25
Front_Delt 9
Triceps 8
Biceps 14
Side_Delt 14
Rear_Delt 10
Abs 10
Traps 0
Glutes 6
Quad 12
Calves 10
Hamstring 12
Week 1
Bench Press 5
Wide Grip Bench Press 0
Decline Bench 0
Incline Bench Press 0
DB Bench Press 4
Machine Press 2
Pushup 0
Cable Flies 0
Pec Dec Flies 0
Dumbell Flies 0
Low to high flies 0
Dumbell incline flies 2
Dumbell Pullover 2
High Cable Flye 0
Incline Hammer Press 0
Dip Shoulder Raise 0
Cable Cross Overs 0
Incline DB Bench Press 2
0 0
0 0
0 0
0 0
0 0
0 0
Straight Arm Pulldown 0
Decline wide grip pullover 0
Wide Grip Lat pulldown 8
Unilateral Lat pulldown Machine 0
Chin ups 0
Pull Ups 0
One Arm DB Row 2
Seated Row 2
Bent over row 5
Chest Supported Row 0
T-Bar Row 0
Pendlay Row 0
Narrow Grip Lat Pulldown 4
Overhand Lat Pulldown 0
Underhand Lat pulldown 0
Good Mornings 0
Hyperextension 0
0 0
 0 0
0 0
0 0
Push Press 0
DB Press 4
Overhead Press 5
Landmine Press 0
Arnold Press 0
Shoulder Raise 0
Shoulder Press Machine 0
High Incline Bench Press 0
BTN Press 0
0 0
0 0
0 0
Cable Pushdown 2
Weighted Dips 2
Skullcrusher 2
JM Press 2
Close Grip Bench Press 0
Cable Overhead Extension 0
Seated Overhead Dumbbell Tricep Ex 0
Triceps Kickbacks 0
1 Arm Cable Triceps Extension 0
Skullcrusher 2
0 0
0 0
0 0
0 0
0 0
Concentration Curl 0
Incline Curl 7
Preacher Curl 0
Machine Preacher Curl 0
Cable Curl 7
Hammer Curl 0
Zottman Curl 0
Cable curl 7
Wide Grip Preacher Curl 0
Wrist Curls 0
0 0
0 0
0 0
Lateral Cable Raise 7
Lateral Dumbell Raise 7
Upright Row 4
0 0
0 0
0 0
0 0
0 0
Reverse Pec Deck 0
Face Pulls 5
Bend Over Raise 0
Rear Delt Flies 5
0 0
0 0
0 0
0 0
Cable Crunch 5
Hanging Leg Raise 5
Hanging Knee Raise 0
Machine Crunch 0
Weighted Reverse Crunch 0
0 0
0 0
0 0
0 0
0 0
Barbell Shrugs 0
Dumbbell Shrugs 0
Above the Knee Rack Pulls 0
Upright Rows 0
1 arm alternating Shrugs 0
0 0
0 0
0 0
0 0
0 0
Hip Thrusts 3
Glute Bridge 0
Kickback Machine 0
Cable Kickback 0
Leg abduction machine 0
Deadlifs 0
Machine Hip Thrust 0
Leg Curl Machine Hip Thrusts 0
Cable hip abduction 0
Pull Throughs 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Hack Squat 0
Squat 5
Smith Squat 0
Leg Extensions 0
Lunges 3
Front Squat 4
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Seated Calf Raise 5
Standing Calf Raise 5
Donkey Calf Raise 0
0 0
0 0
0 0
0 0
0 0
Romanian Deadlifs 4
Leg Curl 3
Glute Ham Raises 0
Standing Leg Curl 0
side straight arm pull down 0
Sumo Deadlif 0
0 0
0 0
0 0
HIIT 15 minutes 0
0 0
Conditioning 15 minutes 0
Dumbbell Walking Lunge 0
0 0
Liss 30 minutes 0
Liss 10 minutes 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 0 0
0 0
0 0
0 0
0 0
0 0
0 0
5 5 5
5 5 5

3 2
3 2
3 2
6 5
6 7

5 5 5
4 4 4

2 2
2 2
1 2
6 5
8 7

5 5
5 5

2
4
6

4 4
4 4

1
1
 2
5
6

4 4
4 4

1
3
3
7
8

5 5
4 4

3
4
5

0 0 0 0 0
26 21 9 0 0
0 0 0 0 0
Week 2 Week 3 Week 4 Week 5 Week 6
18 13 5 0 0
26 21 9 0 0
9 9 5 0 0
7 4 0 0 0
13 5 0 0 0
 16 7 0 0 0
11 5 0 0 0
12 7 0 0 0
0 0 0 0 0
5 0 0 0 0
14 10 0 0 0
11 0 0 0 0
13 9 0 0 0 Week 1
Week 2 Week 3 Week 4 Week 5 Week 6 Exercise
5 5 5 0 0 Bench Press
0 0 0 0 0 Wide Grip Bench Press
0 0 0 0 0 Decline Bench
0 0 0 0 0 Incline Bench Press
4 4 0 0 0 DB Bench Press
1 0 0 0 0 Machine Press
0 0 0 0 0 Pushup
0 0 0 0 0 Cable Flies
0 0 0 0 0 Pec Dec Flies
0 0 0 0 0 Dumbell Flies
0 0 0 0 0 Low to high flies
3 2 0 0 0 Dumbell incline flies
2 0 0 0 0 Dumbell Pullover
0 0 0 0 0 High Cable Flye
0 0 0 0 0 Incline Hammer Press
0 0 0 0 0 Dip Shoulder Raise
0 0 0 0 0 Cable Cross Overs
3 2 0 0 0 Incline DB Bench Press
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Straight Arm Pulldown
0 0 0 0 0 Decline wide grip pullover
8 8 4 0 0 Wide Grip Lat pulldown
0 0 0 0 0 Unilateral Lat pulldown Machine
0 0 0 0 0 Chin ups
0 0 0 0 0 Pull Ups
3 2 0 0 0 One Arm DB Row
1 0 0 0 0 Seated Row
5 5 5 0 0 Bent over row
0 0 0 0 0 Chest Supported Row
0 0 0 0 0 T-Bar Row
0 0 0 0 0 Pendlay Row
5 2 0 0 0 Narrow Grip Lat Pulldown
0 0 0 0 0 Overhand Lat Pulldown
0 0 0 0 0 Underhand Lat pulldown
0 0 0 0 0 Good Mornings
0 0 0 0 0 Hyperextension
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Push Press
4 4 0 0 0 DB Press
5 5 5 0 0 Overhead Press
0 0 0 0 0 Landmine Press
0 0 0 0 0 Arnold Press
0 0 0 0 0 Shoulder Raise
0 0 0 0 0 Shoulder Press Machine
0 0 0 0 0 High Incline Bench Press
0 0 0 0 0 BTN Press
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
3 0 0 0 0 Cable Pushdown
2 2 0 0 0 Weighted Dips
1 2 0 0 0 Skullcrusher
1 0 0 0 0 JM Press
0 0 0 0 0 Close Grip Bench Press
0 0 0 0 0 Cable Overhead Extension
0 0 0 0 0 Seated Overhead Dumbbell Tricep Ex
0 0 0 0 0 Triceps Kickbacks
0 0 0 0 0 1 Arm Cable Triceps Extension
1 2 0 0 0 Skullcrusher
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Concentration Curl
6 5 0 0 0 Incline Curl
0 0 0 0 0 Preacher Curl
0 0 0 0 0 Machine Preacher Curl
7 0 0 0 0 Cable Curl
0 0 0 0 0 Hammer Curl
0 0 0 0 0 Zottman Curl
7 0 0 0 0 Cable curl
0 0 0 0 0 Wide Grip Preacher Curl
0 0 0 0 0 Wrist Curls
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
8 0 0 0 0 Lateral Cable Raise
8 7 0 0 0 Lateral Dumbell Raise
4 4 0 0 0 Upright Row
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Reverse Pec Deck
5 0 0 0 0 Face Pulls
0 0 0 0 0 Bend Over Raise
6 5 0 0 0 Rear Delt Flies
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
6 7 0 0 0 Cable Crunch
6 0 0 0 0 Hanging Leg Raise
0 0 0 0 0 Hanging Knee Raise
0 0 0 0 0 Machine Crunch
0 0 0 0 0 Weighted Reverse Crunch
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Barbell Shrugs
0 0 0 0 0 Dumbbell Shrugs
0 0 0 0 0 Above the Knee Rack Pulls
0 0 0 0 0 Upright Rows
0 0 0 0 0 1 arm alternating Shrugs
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
3 0 0 0 0 Hip Thrusts
0 0 0 0 0 Glute Bridge
0 0 0 0 0 Kickback Machine
0 0 0 0 0 Cable Kickback
0 0 0 0 0 Leg abduction machine
0 0 0 0 0 Deadlifs
0 0 0 0 0 Machine Hip Thrust
0 0 0 0 0 Leg Curl Machine Hip Thrusts
0 0 0 0 0 Cable hip abduction
0 0 0 0 0 Pull Throughs
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 Hack Squat
5 5 0 0 0 Squat
0 0 0 0 0 Smith Squat
0 0 0 0 0 Leg Extensions
2 0 0 0 0 Lunges
5 5 0 0 0 Front Squat
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
5 0 0 0 0 Seated Calf Raise
6 0 0 0 0 Standing Calf Raise
0 0 0 0 0 Donkey Calf Raise
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
4 4 0 0 0 Romanian Deadlifs
4 0 0 0 0 Leg Curl
0 0 0 0 0 Glute Ham Raises
0 0 0 0 0 Standing Leg Curl
0 0 0 0 0 side straight arm pull down
0 0 0 0 0 Sumo Deadlif
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 HIIT 15 minutes
0 0 0 0 0 0
0 0 0 0 0 Conditioning 15 minutes
0 0 0 0 0 Dumbbell Walking Lunge
0 0 0 0 0 0
0 0 0 0 0 Liss 30 minutes
0 0 0 0 0 Liss 10 minutes
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weekly Sets
 0

Reps Base
1 0.91
2 0.88
3 0.86
4 0.83
5 0.8
6 0.77
7 0.75
8 0.73
9 0.7
10 0.68
11 0.65
12 0.63
13 0.6
14 0.57
15 0.55

0
Reps Sets
1 9
2 7
3 6
4 5
5 4
6 4
7 4
8 3
9 3
10 3
11 2
12 2
13 1
14 1
15 1
 Chest

17
18
13
5
0
0

Chest Back
Chest Upper_Chest Back_Vertical
5 0 0
0 0 0
0 0 0
0 0 0
4 0 0
2 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
2 0 0
1.4 0.4 0.8
0 0 0
0 0 0
0 0 0
0 0 0
2 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.6 0 8
0 0 0
0 0 0
0 0 0
0 2 2
0 2 2
0 5 5
0 0 0
0 0 0
0 0 0
0 0 4
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.2 0.8 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 3
0 0 0
0 0 3
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0.8
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
18.2 33.8
18.2
Chest
Block Specific Days/Week
0.91 1
0.88 2
0.86 3
0.83 4
0.8 5
0.77 6
0.75 7
0.73
0.7
0.68
0.65 Reps
0.63 1
0.6 2
0.57 3
0.55 4
5
6
7
8
Block Specific 9
9 10
7 11
6 12
5 13
4 14
4 15
4
3
3
3
2
2
1
1
1
Back

25
26
21
9
0
0

Front_Delt Triceps Biceps

Back_Horizental Front_Delt Triceps
0 2 3.5
0 0 0
0 0 0
0 0 0
0 1.6 2.8
0 0.7 1.4
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 1.4 0
0.8 0 1.8
0 0 0
0 0 0
0 0 0
0 0 0
0 1.6 1.4
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
8 0 0
0 0 0
0 0 0
0 0 0
2 0 0
2 0 0
5 0 0
0 0 0
0 0 0
0 0 0
4 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 4 2
0 5 2.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 2
0 1.6 2
0 0 2
0 0.7 2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 2.8 0
0 2.8 0
1.2 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
3 0 0
0 0 0
3 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.5 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.5 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.8 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
24.2 25.4
33.8 24.2 25.4
Back Front_Delt Triceps
Multiplier
1.2
1.2
1.375
1.375
1.55
1.55
1.725

0.025

Base Block Specific

0.91 0.935
0.88 0.905
0.86 0.885
0.83 0.855
0.8 0.825
0.77 0.795
0.75 0.775
0.73 0.755
0.7 0.725
0.68 0.705
0.65 0.675
0.63 0.655
0.6 0.625
0.57 0.595
0.55 0.575
Side_Delt Rear_Delt Abs Traps
Biceps Side_Delt Rear_Delt Abs
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0.8
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2.4 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0.6 0 0.8 0.8
0.6 0 1.2 0
1.5 0 3.5 0
0 0 0 0
0 0 0 0
0 0 0 0
0.8 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 1.2 0 0
0 1.5 1.5 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0.8
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
7 0 0 0
0 0 0 0
0 0 0 0
7 0 0 0
0 0 0 0
0 0 0 0
7 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 7 0 0
0 7 0 0
1.6 4 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.5 0 5 0
0 0 0 0
0 0 5 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 5
0 0 0 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 1
0 0 0 0
0 0 0 0
0 0 0 0.3
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0.4
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
30 20.7 17 14.1
30 20.7 17 14.1
Biceps Side_Delt Rear_Delt Abs
Glutes Quad Calves Hamstring
Traps Gluts Quad Calves
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0.5 0 0 0
0.5 0 0 0
1.25 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.2 0 0 0
1.5 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
4 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 1 0
0 0 1 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 3 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 1.25 5 0
0 0 0 0
0 0 0 0
0.6 1.8 3 0
0 1.621621622 4 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 5
0 0 0 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
3 3.2 1.2 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
12.55 10.87162162 15.2 10
12.55 10.87162162 15.2 10
Traps Gluts Quad Calves
 Week 2
Hamstrings Exercise Chest
0 Bench Press 5
0 Wide Grip Bench Press 0
0 Decline Bench 0
0 Incline Bench Press 0
0 DB Bench Press 4
0 Machine Press 1
0 Pushup 0
0 Cable Flies 0
0 Pec Dec Flies 0
0 Dumbell Flies 0
0 Low to high flies 0
0 Dumbell incline flies 3
0 Dumbell Pullover 1.4
0 High Cable Flye 0
0 Incline Hammer Press 0
0 Dip Shoulder Raise 0
0 Cable Cross Overs 0
0 Incline DB Bench Press 3
0 00
0 00
0 00
0 00
0 00
0 00
0 Straight Arm Pulldown 0
0 Decline wide grip pullover 0
0 Wide Grip Lat pulldown 1.6
0 Unilateral Lat pulldown Machine 0
0 Chin ups 0
0 Pull Ups 0
0 One Arm DB Row 0
0 Seated Row 0
0 Bent over row 0
0 Chest Supported Row 0
0 T-Bar Row 0
0 Pendlay Row 0
0 Narrow Grip Lat Pulldown 0
0 Overhand Lat Pulldown 0
0 Underhand Lat pulldown 0
0 Good Mornings 0
0 Hyperextension 0
0 00
0 00
0 00
0 00
0 Push Press 0
0 DB Press 0
0 Overhead Press 0
0 Landmine Press 0
0 Arnold Press 0
0 Shoulder Raise 0
0 Shoulder Press Machine 0
0 High Incline Bench Press 0
0 BTN Press 0
0 00
0 00
0 00
0 Cable Pushdown 0
0 Weighted Dips 0.2
0 Skullcrusher 0
0 JM Press 0
0 Close Grip Bench Press 0
0 Cable Overhead Extension 0
0 Seated Overhead Dumbbell Tricep Ex0
0 Triceps Kickbacks 0
0 1 Arm Cable Triceps Extension 0
0 Skullcrusher 0
0 00
0 00
0 00
0 00
0 00
0 Concentration Curl 0
0 Incline Curl 0
0 Preacher Curl 0
0 Machine Preacher Curl 0
0 Cable Curl 0
0 Hammer Curl 0
0 Zottman Curl 0
0 Cable curl 0
0 Wide Grip Preacher Curl 0
0 Wrist Curls 0
0 00
0 00
0 00
0 Lateral Cable Raise 0
0 Lateral Dumbell Raise 0
0 Upright Row 0
0 00
0 00
0 00
0 00
0 00
0 Reverse Pec Deck 0
0 Face Pulls 0
0 Bend Over Raise 0
0 Rear Delt Flies 0
0 00
0 00
0 00
0 00
0 Cable Crunch 0
0 Hanging Leg Raise 0
0 Hanging Knee Raise 0
0 Machine Crunch 0
0 Weighted Reverse Crunch 0
0 00
0 00
0 00
0 00
0 00
0 Barbell Shrugs 0
0 Dumbbell Shrugs 0
0 Above the Knee Rack Pulls 0
0 Upright Rows 0
0 1 arm alternating Shrugs 0
0 00
0 00
0 00
0 00
0 00
0 Hip Thrusts 0
0 Glute Bridge 0
0 Kickback Machine 0
0 Cable Kickback 0
0 Leg abduction machine 0
0 Deadlifs 0
0 Machine Hip Thrust 0
0 Leg Curl Machine Hip Thrusts 0
0 Cable hip abduction 0
0 Pull Throughs 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 Hack Squat 0
1.875 Squat 0
0 Smith Squat 0
0 Leg Extensions 0
1.2 Lunges 0
2 Front Squat 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 Seated Calf Raise 0
0 Standing Calf Raise 0
0 Donkey Calf Raise 0
0 00
0 00
0 00
0 00
0 00
4 Romanian Deadlifs 0
3 Leg Curl 0
0 Glute Ham Raises 0
0 Standing Leg Curl 0
0 side straight arm pull down 0
0 Sumo Deadlif 0
0 00
0 00
0 00
0 HIIT 15 minutes 0
0 00
0 Conditioning 15 minutes 0
0 Dumbbell Walking Lunge 0
0 00
0 Liss 30 minutes 0
0 Liss 10 minutes 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
12.075 Weekly Sets 19.2
12.075
Hamstrings
Upper_Chest Back_Vertical Back_Horizental
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.4 0.8 0.8
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 8 8
0 0 0
0 0 0
0 0 0
3 3 3
1 1 1
5 5 5
0 0 0
0 0 0
0 0 0
0 5 5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.8 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 1.2 1.2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 3 3
0 0 0
0 3.6 3.6
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 1.2 1.2
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 1.5 1.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 1.5 1.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0.8 0.8
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
35.6
19.2 35.6
Chest Back
Front_Delt Triceps Biceps Side_Delt
2 3.5 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.6 2.8 0 0
0.35 0.7 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2.1 0 0 0
0 1.8 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2.4 2.1 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 2.4 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0.9 0
0 0 0.3 0
0 0 1.5 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 1 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
4 2 0 1.2
5 2.5 0 1.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 3 0 0
1.6 2 0 0
0 1 0 0
0.35 1 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 1 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 6 0
0 0 0 0
0 0 0 0
0 0 7 0
0 0 0 0
0 0 0 0
0 0 7 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
3.2 0 0 8
3.2 0 0 8
0 0 1.6 4
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 1.5 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
25.8 23.4 29.2 22.7
25.8 23.4 29.2 22.7
Front_Delt Triceps Biceps Side_Delt
Rear_Delt Abs Traps Gluts
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0.8 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.2 1.2 0.75 0
0.6 0 0.25 0
3.5 0 1.25 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 1.2 0
1.5 0 1.5 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 1.2 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 4 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5 0 0 0
0 0 0 0
6 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 6 0 0
0 6 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 3
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 1 0 1.25
0 0 0 0
0 0 0 0
0 0.2 0.4 1.2
0 0 0 2.027027027
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0.4 3 3.2
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
17.8 16.8 12.35 10.67702703
17.8 16.8 12.35 10.67702703
Rear_Delt Abs Traps Gluts
Quad Calves Hamstrings
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.2 0 0
1.2 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
5 0 1.875
0 0 0
0 0 0
2 0 0.8
5 0 2.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 5 0
0 6 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.2 0 4
0 0 4
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
15.6 11 13.175
15.6 11 13.175
Quad Calves Hamstrings
Week 3
Exercise Chest Upper_Chest
Bench Press 5 0
Wide Grip Bench Press 0 0
Decline Bench 0 0
Incline Bench Press 0 0
DB Bench Press 4 0
Machine Press 0 0
Pushup 0 0
Cable Flies 0 0
Pec Dec Flies 0 0
Dumbell Flies 0 0
Low to high flies 0 0
Dumbell incline flies 2 0
Dumbell Pullover 0 0
High Cable Flye 0 0
Incline Hammer Press 0 0
Dip Shoulder Raise 0 0
Cable Cross Overs 0 0
Incline DB Bench Press 2 0
00 0
00 0
00 0
00 0
00 0
00 0
Straight Arm Pulldown 0 0
Decline wide grip pullover 0 0
Wide Grip Lat pulldown 1.6 0
Unilateral Lat pulldown Machine 0 0
Chin ups 0 0
Pull Ups 0 0
One Arm DB Row 0 2
Seated Row 0 0
Bent over row 0 5
Chest Supported Row 0 0
T-Bar Row 0 0
Pendlay Row 0 0
Narrow Grip Lat Pulldown 0 0
Overhand Lat Pulldown 0 0
Underhand Lat pulldown 0 0
Good Mornings 0 0
Hyperextension 0 0
00 0
 00 0
00 0
00 0
Push Press 0 0
DB Press 0 0
Overhead Press 0 0
Landmine Press 0 0
Arnold Press 0 0
Shoulder Raise 0 0
Shoulder Press Machine 0 0
High Incline Bench Press 0 0
BTN Press 0 0
00 0
00 0
00 0
Cable Pushdown 0 0
Weighted Dips 0.2 0.8
Skullcrusher 0 0
JM Press 0 0
Close Grip Bench Press 0 0
Cable Overhead Extension 0 0
Seated Overhead Dumbbell Tricep Ex0 0
Triceps Kickbacks 0 0
1 Arm Cable Triceps Extension 0 0
Skullcrusher 0 0
00 0
00 0
00 0
00 0
00 0
Concentration Curl 0 0
Incline Curl 0 0
Preacher Curl 0 0
Machine Preacher Curl 0 0
Cable Curl 0 0
Hammer Curl 0 0
Zottman Curl 0 0
Cable curl 0 0
Wide Grip Preacher Curl 0 0
Wrist Curls 0 0
00 0
00 0
00 0
Lateral Cable Raise 0 0
Lateral Dumbell Raise 0 0
Upright Row 0 0
00 0
00 0
00 0
00 0
00 0
Reverse Pec Deck 0 0
Face Pulls 0 0
Bend Over Raise 0 0
Rear Delt Flies 0 0
00 0
00 0
00 0
00 0
Cable Crunch 0 0
Hanging Leg Raise 0 0
Hanging Knee Raise 0 0
Machine Crunch 0 0
Weighted Reverse Crunch 0 0
00 0
00 0
00 0
00 0
00 0
Barbell Shrugs 0 0
Dumbbell Shrugs 0 0
Above the Knee Rack Pulls 0 0
Upright Rows 0 0
1 arm alternating Shrugs 0 0
00 0
00 0
00 0
00 0
00 0
Hip Thrusts 0 0
Glute Bridge 0 0
Kickback Machine 0 0
Cable Kickback 0 0
Leg abduction machine 0 0
Deadlifs 0 0
Machine Hip Thrust 0 0
Leg Curl Machine Hip Thrusts 0 0
Cable hip abduction 0 0
Pull Throughs 0 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
Hack Squat 0 0
Squat 0 0
Smith Squat 0 0
Leg Extensions 0 0
Lunges 0 0
Front Squat 0 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
Seated Calf Raise 0 0
Standing Calf Raise 0 0
Donkey Calf Raise 0 0
00 0
00 0
00 0
00 0
00 0
Romanian Deadlifs 0 0
Leg Curl 0 0
Glute Ham Raises 0 0
Standing Leg Curl 0 0
side straight arm pull down 0 0
Sumo Deadlif 0 0
00 0
00 0
00 0
HIIT 15 minutes 0 0
00 0
Conditioning 15 minutes 0 0
Dumbbell Walking Lunge 0 0
00 0
Liss 30 minutes 0 0
Liss 10 minutes 0 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
 00 0
00 0
00 0
00 0
00 0
00 0
00 0
Weekly Sets 14.8
Back_Vertical Back_Horizental Front_Delt
0 0 2
0 0 0
0 0 0
0 0 0
0 0 1.6
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.4
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.6
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
8 8 0
0 0 0
0 0 0
0 0 0
2 2 0
0 0 0
5 5 0
0 0 0
0 0 0
0 0 0
2 2 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 4
0 0 5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 1.6
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 2.8
1.2 1.2 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
3 3 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
1.5 1.5 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.8 0.8 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
23.5 20
14.8 23.5 20
Chest Back Front_Delt
Triceps Biceps Side_Delt Rear_Delt
3.5 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2.8 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.4 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 2.4 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0.6 0 0.8
0 0 0 0
0 1.5 0 3.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0.4 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2 0 1.2 0
2.5 0 1.5 1.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2 0 0 0
2 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
2 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 5 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 7 0
0 1.6 4 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
18.2 11.5 13.7 10.8
18.2 11.5 13.7 10.8
Triceps Biceps Side_Delt Rear_Delt
Abs Traps Gluts Quad Calves
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0.8 0.5 0 0 0
0 0 0 0 0
0 1.25 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 1.2 0 0 0
0 1.5 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 4 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
7 0 0 1.4 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
1 0 1.25 5 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 2.027027027 5 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0.4 3 3.2 1.2 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
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0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
9.2 11.45 6.477027027 12.6 0
9.2 11.45 6.477027027 12.6 0
Abs Traps Gluts Quad Calves
 Week 4
Hamstrings Exercise Chest
0 Bench Press 5
0 Wide Grip Bench Press 0
0 Decline Bench 0
0 Incline Bench Press 0
0 DB Bench Press 0
0 Machine Press 0
0 Pushup 0
0 Cable Flies 0
0 Pec Dec Flies 0
0 Dumbell Flies 0
0 Low to high flies 0
0 Dumbell incline flies 0
0 Dumbell Pullover 0
0 High Cable Flye 0
0 Incline Hammer Press 0
0 Dip Shoulder Raise 0
0 Cable Cross Overs 0
0 Incline DB Bench Press 0
0 00
0 00
0 00
0 00
0 00
0 00
0 Straight Arm Pulldown 0
0 Decline wide grip pullover 0
0 Wide Grip Lat pulldown 0.8
0 Unilateral Lat pulldown Machine 0
0 Chin ups 0
0 Pull Ups 0
0 One Arm DB Row 0
0 Seated Row 0
0 Bent over row 0
0 Chest Supported Row 0
0 T-Bar Row 0
0 Pendlay Row 0
0 Narrow Grip Lat Pulldown 0
0 Overhand Lat Pulldown 0
0 Underhand Lat pulldown 0
0 Good Mornings 0
0 Hyperextension 0
0 00
0 00
0 00
0 00
0 Push Press 0
0 DB Press 0
0 Overhead Press 0
0 Landmine Press 0
0 Arnold Press 0
0 Shoulder Raise 0
0 Shoulder Press Machine 0
0 High Incline Bench Press 0
0 BTN Press 0
0 00
0 00
0 00
0 Cable Pushdown 0
0 Weighted Dips 0
0 Skullcrusher 0
0 JM Press 0
0 Close Grip Bench Press 0
0 Cable Overhead Extension 0
0 Seated Overhead Dumbbell Tricep Ex0
0 Triceps Kickbacks 0
0 1 Arm Cable Triceps Extension 0
0 Skullcrusher 0
0 00
0 00
0 00
0 00
0 00
0 Concentration Curl 0
0 Incline Curl 0
0 Preacher Curl 0
0 Machine Preacher Curl 0
0 Cable Curl 0
0 Hammer Curl 0
0 Zottman Curl 0
0 Cable curl 0
0 Wide Grip Preacher Curl 0
0 Wrist Curls 0
0 00
0 00
0 00
0 Lateral Cable Raise 0
0 Lateral Dumbell Raise 0
0 Upright Row 0
0 00
0 00
0 00
0 00
0 00
0 Reverse Pec Deck 0
0 Face Pulls 0
0 Bend Over Raise 0
0 Rear Delt Flies 0
0 00
0 00
0 00
0 00
0 Cable Crunch 0
0 Hanging Leg Raise 0
0 Hanging Knee Raise 0
0 Machine Crunch 0
0 Weighted Reverse Crunch 0
0 00
0 00
0 00
0 00
0 00
0 Barbell Shrugs 0
0 Dumbbell Shrugs 0
0 Above the Knee Rack Pulls 0
0 Upright Rows 0
0 1 arm alternating Shrugs 0
0 00
0 00
0 00
0 00
0 00
0 Hip Thrusts 0
0 Glute Bridge 0
0 Kickback Machine 0
0 Cable Kickback 0
0 Leg abduction machine 0
0 Deadlifs 0
0 Machine Hip Thrust 0
0 Leg Curl Machine Hip Thrusts 0
0 Cable hip abduction 0
0 Pull Throughs 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 Hack Squat 0
1.875 Squat 0
0 Smith Squat 0
0 Leg Extensions 0
0 Lunges 0
2.5 Front Squat 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 Seated Calf Raise 0
0 Standing Calf Raise 0
0 Donkey Calf Raise 0
0 00
0 00
0 00
0 00
0 00
4 Romanian Deadlifs 0
0 Leg Curl 0
0 Glute Ham Raises 0
0 Standing Leg Curl 0
0 side straight arm pull down 0
0 Sumo Deadlif 0
0 00
0 00
0 00
0 HIIT 15 minutes 0
0 00
0 Conditioning 15 minutes 0
0 Dumbbell Walking Lunge 0
0 00
0 Liss 30 minutes 0
0 Liss 10 minutes 0
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
8.375 Weekly Sets 5.8
8.375
Hamstrings
Upper_Chest Back_Vertical Back_Horizental
0 0 0
0 0 0
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9
5.8 9
Chest Back
Front_Delt Triceps Biceps Side_Delt
2 3.5 0 0
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5 2.5 0 1.5
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7 6 2.7 1.5
7 6 2.7 1.5
Front_Delt Triceps Biceps Side_Delt
Rear_Delt Abs Traps Gluts
0 0 0 0
0 0 0 0
0 0 0 0
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0 0 0 0
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3.5 0 1.25 0
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5 0 2.75 0
5 0 2.75 0
Rear_Delt Abs Traps Gluts
Quad Calves Hamstrings
0 0 0
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Quad Calves Hamstrings
Week 5
Exercise Chest Upper_Chest
Bench Press 0 0
Wide Grip Bench Press 0 0
Decline Bench 0 0
Incline Bench Press 0 0
DB Bench Press 0 0
Machine Press 0 0
Pushup 0 0
Cable Flies 0 0
Pec Dec Flies 0 0
Dumbell Flies 0 0
Low to high flies 0 0
Dumbell incline flies 0 0
Dumbell Pullover 0 0
High Cable Flye 0 0
Incline Hammer Press 0 0
Dip Shoulder Raise 0 0
Cable Cross Overs 0 0
Incline DB Bench Press 0 0
00 0
00 0
00 0
00 0
00 0
00 0
Straight Arm Pulldown 0 0
Decline wide grip pullover 0 0
Wide Grip Lat pulldown 0 0
Unilateral Lat pulldown Machine 0 0
Chin ups 0 0
Pull Ups 0 0
One Arm DB Row 0 0
Seated Row 0 0
Bent over row 0 0
Chest Supported Row 0 0
T-Bar Row 0 0
Pendlay Row 0 0
Narrow Grip Lat Pulldown 0 0
Overhand Lat Pulldown 0 0
Underhand Lat pulldown 0 0
Good Mornings 0 0
Hyperextension 0 0
00 0
 00 0
00 0
00 0
Push Press 0 0
DB Press 0 0
Overhead Press 0 0
Landmine Press 0 0
Arnold Press 0 0
Shoulder Raise 0 0
Shoulder Press Machine 0 0
High Incline Bench Press 0 0
BTN Press 0 0
00 0
00 0
00 0
Cable Pushdown 0 0
Weighted Dips 0 0
Skullcrusher 0 0
JM Press 0 0
Close Grip Bench Press 0 0
Cable Overhead Extension 0 0
Seated Overhead Dumbbell Tricep Ex0 0
Triceps Kickbacks 0 0
1 Arm Cable Triceps Extension 0 0
Skullcrusher 0 0
00 0
00 0
00 0
00 0
00 0
Concentration Curl 0 0
Incline Curl 0 0
Preacher Curl 0 0
Machine Preacher Curl 0 0
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Zottman Curl 0 0
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Wrist Curls 0 0
00 0
00 0
00 0
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Lateral Dumbell Raise 0 0
Upright Row 0 0
00 0
00 0
00 0
00 0
00 0
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Face Pulls 0 0
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00 0
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00 0
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Hanging Leg Raise 0 0
Hanging Knee Raise 0 0
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Weighted Reverse Crunch 0 0
00 0
00 0
00 0
00 0
00 0
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00 0
00 0
00 0
00 0
00 0
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Glute Bridge 0 0
Kickback Machine 0 0
Cable Kickback 0 0
Leg abduction machine 0 0
Deadlifs 0 0
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00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
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Squat 0 0
Smith Squat 0 0
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Lunges 0 0
Front Squat 0 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
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Donkey Calf Raise 0 0
00 0
00 0
00 0
00 0
00 0
Romanian Deadlifs 0 0
Leg Curl 0 0
Glute Ham Raises 0 0
Standing Leg Curl 0 0
side straight arm pull down 0 0
Sumo Deadlif 0 0
00 0
00 0
00 0
HIIT 15 minutes 0 0
00 0
Conditioning 15 minutes 0 0
Dumbbell Walking Lunge 0 0
00 0
Liss 30 minutes 0 0
Liss 10 minutes 0 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
00 0
 00 0
00 0
00 0
00 0
00 0
00 0
00 0
Weekly Sets 0
Back_Vertical Back_Horizental Front_Delt
0 0 0
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Chest Back Front_Delt
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Triceps Biceps Side_Delt Rear_Delt
Abs Traps Gluts Quad Calves
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Abs Traps Gluts Quad Calves
 Week 6
Hamstrings Exercise Chest
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0 Pushup 0
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0 00
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0 side straight arm pull down 0
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0 00
0 00
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0 HIIT 15 minutes 0
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0 Conditioning 15 minutes 0
0 Dumbbell Walking Lunge 0
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0 Liss 30 minutes 0
0 Liss 10 minutes 0
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0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
0 00
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0 00
0 00
0 00
0 00
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0
Hamstrings
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Front_Delt Triceps Biceps Side_Delt
Rear_Delt Abs Traps Gluts
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Rear_Delt Abs Traps Gluts
Quad Calves Hamstrings
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Quad Calves Hamstrings
Day Full

Full Chest
Upper Back
Lower Front_Delt
Rest Triceps
Biceps
Side_Delt
Rear_Delt
Abs
Traps
Glutes
Quad
Calves
Hamstring
Cardio
Conditioning

If you want to add a new exercise add it here in F48-F248, add it up there under the muscle group. Add the v

Base
Exercise
Chest
Upper_Chest
Back
Back_Horizental
Front_Delt
Triceps
Biceps
Side_Delt
Rear_Delt
Abs
Traps
Glutes
Quad
Calves
Hamstring
0

B Rating

2
1
0
-1
-2
 Upper Lower

Chest Glutes
Front_Delt Quad
Triceps Calves
Side_Delt Hamstring
Abs
Back
Biceps
Rear_Delt
Traps

here in F48-F248, add it up there under the muscle group. Add the values for the muscle group here in the green table and it should wo

1
Reps
12 12
12 12
12 12
12 12
12 16
15 16
15 16
15 16
15 16
15 16
15 16
12 12
12 12
15 16
12 12
12
the green table and it should work.

Exercise
Bench Press
Wide Grip Bench Press
Decline Bench
Incline Bench Press
DB Bench Press
Machine Press
Pushup
Cable Flies
Pec Dec Flies
Dumbell Flies
Low to high flies
Dumbell incline flies
Dumbell Pullover
High Cable Flye
Incline Hammer Press
Dip Shoulder Raise
Cable Cross Overs
Incline DB Bench Press

Straight Arm Pulldown

Decline wide grip pullover
Wide Grip Lat pulldown
Unilateral Lat pulldown Machine
Chin ups
Pull Ups
One Arm DB Row
Seated Row
Bent over row
Chest Supported Row
T-Bar Row
Pendlay Row
Narrow Grip Lat Pulldown
Overhand Lat Pulldown
Underhand Lat pulldown
Good Mornings
Hyperextension

Push Press
DB Press
Overhead Press
Landmine Press
Arnold Press
Shoulder Raise
Shoulder Press Machine
High Incline Bench Press
BTN Press

Cable Pushdown
Weighted Dips
Skullcrusher
JM Press
Close Grip Bench Press
Cable Overhead Extension
Seated Overhead Dumbbell Tricep Extension
Triceps Kickbacks
1 Arm Cable Triceps Extension
Skullcrusher

Concentration Curl
Incline Curl
Preacher Curl
Machine Preacher Curl
Cable Curl
Hammer Curl
Zottman Curl
Cable curl
Wide Grip Preacher Curl
Wrist Curls

Lateral Cable Raise

Lateral Dumbell Raise
Upright Row
Reverse Pec Deck
Face Pulls
Bend Over Raise
Rear Delt Flies

Cable Crunch
Hanging Leg Raise
Hanging Knee Raise
Machine Crunch
Weighted Reverse Crunch

Barbell Shrugs
Dumbbell Shrugs
Above the Knee Rack Pulls
Upright Rows
1 arm alternating Shrugs

Hip Thrusts
Glute Bridge
Kickback Machine
Cable Kickback
Leg abduction machine
Deadlifs
Machine Hip Thrust
Leg Curl Machine Hip Thrusts
Cable hip abduction
Pull Throughs
Hack Squat
Squat
Smith Squat
Leg Extensions
Lunges
Front Squat

Seated Calf Raise

Standing Calf Raise
Donkey Calf Raise

Romanian Deadlifs
Leg Curl
Glute Ham Raises
Standing Leg Curl
side straight arm pull down
Sumo Deadlif

HIIT 15 minutes

Conditioning 15 minutes
Dumbbell Walking Lunge

Liss 30 minutes
Liss 10 minutes
0
 Chest

> Chest Compound:

Bench Press
Wide Grip Bench Press
DB Bench Press
Machine Press
Pushup

> Chest isolation:

Cable Flies
Pec Dec Flies
Dumbell Flies
Cable Cross Overs

> Chest+Serratus:
Dumbell Pullover
Dip Shoulder Raise

> Upper Chest Compound:

Incline Bench Press
Incline DB Bench Press
Incline Hammer Press

> Upper chest isolation:

Low to high flies
Dumbell incline flies
High Cable Flye

> Lower Chest Compound:

Decline Bench
Weighted Dips

Video Chest
https://youtu.be/Dl-by6_vATQ 1
https://youtu.be/ILToidt_G0U 1
https://youtu.be/LfyQBUKR8SE?t=20s 1
https://youtu.be/zWRCV_td3I8 1
https://youtu.be/20_pP7oaH34 1
https://youtu.be/cg4tsxQ1BP4 1
https://youtu.be/xUm0BiZCWlQ?t=75 1
https://youtu.be/60Ai9_c60xg 1
https://youtu.be/ZYM1mNayaeI 1
https://youtu.be/t2Kk-TOhq14 1
https://youtu.be/M1N804yWA-8?t=26s 1
https://youtu.be/_GBEHrc_V5U 1
https://youtu.be/tpLnfSQJ0gg?t=38s 0.7
https://youtu.be/ipoTKasbDyQ 1
https://youtu.be/ig0NyNlSce4?t=25s 1
https://youtu.be/sWOgLrJgOl0 0.2
https://youtu.be/qRS3cn89gBE?t=36 1
https://youtu.be/zWRCV_td3I8 1

https://youtu.be/-DsR-SYETxQ?t=20s 0.8
https://youtu.be/1eshUpohJZE?t=3s 0.3
https://youtu.be/1eshUpohJZE?t=6s 0.2
https://youtu.be/RPZKJRtY5V8?t=28s 0
https://youtu.be/NF4nbNsqreQ 0
https://youtu.be/SmRa30Jci54 0
https://youtu.be/_z5NMUxkxxw?t=42s 0
https://youtu.be/eTTJAWBV64g 0
https://youtu.be/o2qSVwxiFk4 0
https://youtu.be/4Idz7uwm3OU 0
https://youtu.be/y47HOtqxZkg 0
https://youtu.be/fQQal0VwFrk?t=17s 0
https://youtu.be/ecRF8ERf2q4?t=18 0
https://youtu.be/lueEJGjTuPQ?t=3 0
https://youtu.be/apzFTbsm7HU?t=50 0
https://youtu.be/5Xj6XUa77qc?t=32
https://youtu.be/vx0jZBEmZcE?t=14

https://youtu.be/RGFdTZznnRs 0
https://youtu.be/QTvHMyb6cMA 0
https://youtu.be/n9RZ6FEthGU 0
https://youtu.be/n9RZ6FEthGU 0
https://youtu.be/ck0HuVzhgG8?t=1m13s 0
https://youtu.be/H0O4HNvtB70 0
https://youtu.be/W6kJbZeFssU 0.1
0.3
0

https://youtu.be/tu2Q82-HMg0 0
https://youtu.be/B48xWtzMHxk 0.1
https://youtu.be/hJLXuvZd05w 0
https://youtu.be/yPohcZXCZSc?t=48s 0
https://youtu.be/3s_QUA4HcxI 0.3
https://youtu.be/u7EiFsyAyBU?t=5s 0
https://youtu.be/YbX7Wd8jQ-Q?t=35 0
https://youtu.be/jTQWYdWLvys?t=47 0
https://youtu.be/B21LHpkamJM 0
https://youtu.be/hJLXuvZd05w 0

https://youtu.be/Jvj2wV0vOYU?t=33s 0
https://youtu.be/JnoWZuEaWiA?t=30 0
https://youtu.be/-4Z-KqH_mrw?t=21s 0
https://youtu.be/M_uPvGrMx_o?t=23s 0
https://youtu.be/nW7w5vG6IIc 0
https://youtu.be/xsOm9xn83-8 0
https://youtu.be/ZrpRBgswtHs?t=21s 0
https://youtu.be/nW7w5vG6IIc 0
https://youtu.be/Tz0sjKL7wGA
0

https://www.youtube.com/watch?v=H-TvQGfhR0w 0
https://youtu.be/pg3hz43P09w 0
https://youtu.be/FoZM6vuuKBc 0
https://youtu.be/K-ilBw_D1a4?t=37s 0
https://youtu.be/Ana4dJbCvxE 0
https://youtu.be/c32OxRaEhxM 0
0

https://www.youtube.com/watch?v=ToJeyhydUxU 0
https://youtu.be/5p-vP_XyNaA 0
https://youtu.be/dmwMfjPQIP8 0
https://youtu.be/GWeVF2aVk8g 0
https://www.youtube.com/watch?v=tk4kYw69jl4 0

https://youtu.be/hR8aOS5LZjU 0
https://youtu.be/rFcGZFwU11Y?t=5s 0
https://www.youtube.com/watch?v=O6yA3HN9oN0 0
https://youtu.be/fbFISuP7Ezk 0
https://youtu.be/k77y507leWE 0

https://youtu.be/LM8XHLYJoYs?t=2m56s 0
https://youtu.be/ylpfCk3i-0Y?t=1m43s 0
https://youtu.be/WhtxQnm4254?t=26s 0
https://youtu.be/uFjOwn8HWNA 0
https://youtu.be/2b97cvyH9sE?t=16s 0
https://youtu.be/euEPxA3gsDo 0
https://youtu.be/NN1vkJnWbgY?t=5s 0
https://youtu.be/268qFdgI_HY?t=14s 0
https://youtu.be/1rbpTTzEnV4?t=22
https://youtu.be/FIFAYRU29xk?t=171
https://youtu.be/SOyO4LHjhX4 0
https://youtu.be/2-o_-HTPhv8 0
https://youtu.be/AHnX-aimA4E?t=24s 0
https://youtu.be/YyvSfVjQeL0?t=1m22s 0
https://youtu.be/D7KaRcUTQeE?t=22 0

0
0
https://youtu.be/wrPN51LyOUE 0
https://youtu.be/YMmgqO8Jo-k?t=27s 0
https://www.youtube.com/watch?v=aHOudYjiB9A 0

https://youtu.be/JCXUYuzwNrM?t=259 0
https://youtu.be/m4KB9-Uo4Kc 0
https://youtu.be/SMln-yOUKSA 0
https://youtu.be/Z053-kKjesQ?t=26 0
https://youtu.be/1fnO12M6MiI 0
0
0
0
0
0
0
0
0
0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Back

> Horizontal Compound

Bent over row
Seated Row
Chest Supported Row
T-Bar Row
Pendlay Row
One Arm DB Row
Upright Row

> Vertical Compound

Wide Grip Lat pulldown
Narrow Grip Lat Pulldown
Chin Ups
Pull Ups

> Lat Isolation

Straight Arm Pulldown
t Compound: Decline wide grip pullover
Side straight arm pull down

> Lumbar Back

Good mornings
Hyperextension
Deadlifs
Romanian Deadlifs

t Compound:

Upper_Chest Back_Vertical Back_Horizental

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.2 0.4 0.4
1 0 0
1 0 0

0 0 0

0.1 1 1
0.1 1 1
0 1 1
0 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
0 1 1
0 1 1
0 1 1
0 1 1
1 1
0.6 0.6

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.7 0 0
0 0 0

0 0 0
0.4 0 0
0 0 0
0 0 0
0.2 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0
0 0.3 0.3
0 0.6 0.6
0 0.6 0.6
0 0.6 0.6
0 0.6 0.6

0 0 0
0 0.2 0.2
0 0.2 0.2
0 0 0
0 0 0

0 0.7 0.7
0 0.75 0.75
0 1 1
0 0.3 0.3
0 0.2 0.2

0 0.5 0.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0.3 0.3
0 1 1
0 0.4 0.4
0 0.2 0.2
0 0.3 0.3
0 0 0
0 0 0
0 0 0

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0.2 0.2
0 0 0
0 0 0
0 0 0
0 1 1
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Front_Delt Triceps

> Front Delt Compound: > Triceps long head:

Overhead Press Skullcrusher
Push Press Cable Overhead Extension
BTN Press Seated Overhead Dumbbell Tricep Extension
Landmine Press Triceps Kickbacks
Shoulder Press Machine 1 Arm Cable Triceps Extension
DB Press
Arnold Press > Triceps short heads:
High Incline Bench Press Cable Pushdown
Weighted Dips
> Front delt isolation: JM Press
Shoulder Raise Close Grip Bench Press

Front_Delt Triceps
0.4 0.7
0.3 0.5
0.4 0.6
0.8 0.7
0.4 0.7
0.35 0.7
0.6 0.7
0 0
0 0
0.1 0
0.7 0
0.7 0
0 0.9
0.2 0
0.6 0.7
0.2
0.4
0.8 0.7

0 0.8
0 0.8
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

1 0.5
1 0.5
1 0.5
1 0.5
1 0.3
1 0
1 0.5
1 0.7
0.7 0.5

0 1
0.8 1
0 1
0.35 1
0.35 1
0 1
0 1
0 1
0 1
0 1

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0

0.4 0
0.4 0
0 0
0 0
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Biceps Side_Delt Rear_Delt Abs

> Biceps long head: > Side delt isolation:> Rear Delt Isolation> Upper Abs:
Incline Curl Lateral Cable Raise Face Pulls Cable Crunch
Wide Grip Preacher Curl Lateral Dumbell Raise Rear Delt Flies Machine Crunch
Reverse Pec Deck
> Biceps short head: > Side delt compound: Bend Over Raise > Lower Abs + Obliques:
Concentration Curl Upright Row Hanging Leg Raise
Machine Preacher Curl Hanging Knee Raise
Preacher Curl Weighted Reverse Crunch
Cable Curl

> Forearm focus:

Hammer Curl
Zottman Curl
Wrist Curls

> Traps, side delt + biceps:

Upright Row

Biceps Side_Delt Rear_Delt Abs

0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0.4
0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0.6
0 0 0 0.5
0.3 0 0 0
0.3 0 0 0
0.4 0 0 0.3
0.3 0 0 0.3
0.3 0 0.4 0.4
0.3 0 0.6 0
0.3 0 0.7 0
0.3 0 0.6 0
0.3 0 0.7 0
0.3 0 0.6 0
0.2 0 0 0
0.2 0 0 0
0.3 0 0 0

0 0 0 0
0 0.3 0 0
0 0.3 0.3 0
0 0.3 0 0
0 0.3 0 0
0 0 0 0
0 0.3 0 0
0 0 0 0
0 0.7 0.7 0

0 0 0 0.4
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

1 0 0 0
1 0 0 0
1 0 0 0
1 0 0 0
1 0 0 0
1 0 0 0
1 0 0 0
1 0 0 0
1
0.5 0 0 0

0 1 0 0
0 1 0 0
0.4 1 0 0
0 0 1 0
0.3 0 1 0
0 0 1 0
0 0 1 0

0 0 0 1
0 0 0 1
0 0 0 1
0 0 0 1
0 0 0 1

0 0 0 0
0 0 0 0
0 0 0 0
0.4 1 0 0
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0.2
0 0 0 0
0 0 0 0
0 0 0 0.1
0 0 0 0.2
0 0 0 0.1
0 0 0 0
0 0 0 0.1

0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

0 0 0 0.1
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Traps Glutes Quad

> Trap isolation: > Glut compound: > Quad compound:

Dumbbell Shrugs Sumo Deadlif Squat
Barbell Shrugs Lunges Front Squat
One Arm Shrugs Leg Press
> Glutes isolation: Hack Squat
> Trap compounds: Hip Thrusts Smith Squat
Upright Row Glute Bridge Bulgarian Split Squat
Above the Knee Rack Pulls Machine Hip Thrust Box Squat
Pull Throughs
> Quad isolation:
> Glutes+Hamstrings: Leg Extensions
Cable Kickback
Kickback Machine

> Gluteus+piriformis:
Leg abduction machine

> Glutes+Tensor Fasciae Latae

Cable hip abduction

Traps Glutes Quad

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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0 0 0

0 0 0

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0.25 0 0
0.25 0 0
0.25 0 0
0.25 0 0
0.25 0 0
0.25 0 0
0 0 0
0 0 0
0 0 0
0.447761194 0.5223880597
0.3

0.3 0 0
0.3 0 0
0.3 0 0
0.3 0 0
0.3 0 0
0.4 0 0
0 0 0
0 0 0
0.5 0 0

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0
1 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0 0 0.2
0 0 0.2
0 0 0.2
0 0 0.2
0 0 0.2

1 0 0
1 0 0
1 0 0.2
0.9 0 0
1 0 0

0 1 0
0 1 0
0 1 0
0 1 0
0 1 0
0.6 0.4952380952 0.4761904762
0 1 0
0 1 0
0.8
1
0.6 0.4125 1
0 0.25 1
0 0.2 1
0 0 1
0.2 0.6 1
0.4054054054 1

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

0.75 0.8 0.3

0 0 0
0 0 0
0 0 0
0 0 0
0 0.6823529412 0.7058823529
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Calves Hamstring Cardio Conditioning

> Soleus: > Hamstring Compound: LISS 10 Minutes Circuit Training

Seated Calf Raise Romanian Deadlifs LISS 20 Minutes Farmers Walk
Hyperextension LISS 30 Minutes HIIT
> Gastrocnemius: Good Mornings
Standing Calf Raise Deadlif MISS 10 Minutes
Donkey Calf Raise Sumo Deadlif MISS 20 Minutes
MISS 30 Minutes
> Hamstring Isolation:
Leg Curl HIIT 5 minutes
Standing Leg Curl HIIT 10 minutes
Glute Ham Raises HIIT 15 minutes

Conditioning 15 minutes

Calves Hamstrings
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
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