WEEK 1

DAY1 sets reps intensity load

3:1:0 Tempo Squat 1x 3 @3-4
comp Squat 2x 8 @3-4
Comp Bench 1x 2 @5
- 1x 8 @5
- 2x 8 @3-4
Dips 2x 10 @6-7
db lateral raise 2x 15 @6-7
tricep pushdown 2x 15 @6-7
DAY2
Deadlift 1x 5 @3-4
- 2x 5 @3-4
3:1:0 Tempo Bench 1x 4 @4-5
Comp Bench 2x 4 @3-4
neutral grip seated cab 2x 10-12 @6-7
Single Arm High-Cable 2x 10-12 @6-7
Hammer curl 2x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @4-5
- 1x 5 @3-4
-
3-ct Paused Bench 1x 1 @5
incline db seal rows 2x 10-12 @6-7
incline db press 2x 10-12 @6-7
Leg press 2x 10-12 @6-7
DAY4
comp Squat 1x 3 @3-4
- 2x 3 @3-4
Comp Bench 1x 3 @4-5
- 2x 3 @3-4
Paused Deadlift 3x 3 @4-5
WEEK 2
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5 167.5
comp Squat 3x 8 @4-5 142.5
Comp Bench 1x 2 @5-6 125
- 1x 8 @5 102.5
- 2x 8 @3-4 90
Dips 3x 10 @7 10
db lateral raise 3x 15 @7
tricep pushdown 3x 15 @7
DAY2
Deadlift 1x 5 @5 190
- 3x 5 @4-5 190.180.170
3:1:0 Tempo Bench 1x 4 @5-6 115
Comp Bench 3x 4 @5 115.112.5
neutral grip seated cab 3x 10-12 @7
Single Arm High-Cable 3x 10-12 @7
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5 167.5
- 2x 5 @4-5 155
-
3-ct Paused Bench 2x 1 @5-6 115.117.5
incline db seal rows 3x 10-12 @7
incline db press 3x 10-12 @7
Leg press 3x 10-12 @7
DAY4
comp Squat 1x 3 @5 175
- 2x 3 @4-5 160
Comp Bench 1x 3 @5 115
- 3x 3 @4-5
Paused Deadlift 4x 3 @5-6 160
WEEK 3
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5-6 170
comp Squat 3x 8 @5 145
Comp Bench 1x 2 @5-6 125
- 1x 8 @5-6 102.5
- 2x 8 @5 100
Dips 3x 10 @7.5
db lateral raise 3x 15 @7.5
tricep pushdown 3x 15 @7.5
DAY2
Deadlift 1x 5 @5 200
- 3x 5 @4-5 180
3:1:0 Tempo Bench 1x 4 @6 115
Comp Bench 3x 4 @5 115.110.110
neutral grip seated cab 3x 10-12 @7.5
Single Arm High-Cable 3x 10-12 @7.5
Hammer curl 3x 12-15 @7.5
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5-6 170
- 2x 5 @5 155
-
3-ct Paused Bench 2x 1 @6
incline db seal rows 3x 10-12 @7.5
incline db press 3x 10-12 @7.5
Leg press 3x 10-12 @7.5
DAY4
comp Squat 1x 3 @5-6 175
- 2x 3 @5 160
Comp Bench 1x 3 @5-6 115
- 3x 3 @5 110
Paused Deadlift 4x 2 @5-6 180.180.180.170
WEEK 4
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @6 170
comp Squat 3x 8 @5-6 140
Comp Bench 1x 2 @6 125
- 1x 8 @6 100
- 2x 8 @5 100.9
Dips 3x 10 @8
db lateral raise 3x 15 @8
tricep pushdown 3x 15 @8
DAY2
Deadlift 1x 5 @5-6 205
- 3x 5 @5 185.185.180
3:1:0 Tempo Bench 1x 4 @6
Comp Bench 3x 4 @6
neutral grip seated cab 3x 10-12 @8
Single Arm High-Cable 3x 10-12 @8
Hammer curl 3x 12-15 @8
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @6 170
- 2x 5 @5-6 155
-
3-ct Paused Bench 2x 1 @6 120.125
incline db seal rows 3x 10-12 @8
incline db press 3x 10-12 @8
Leg press 3x 10-12 @8
DAY4
comp Squat 1x 3 @6 175
- 2x 3 @5-6 160
Comp Bench 1x 3 @6 115
- 3x 3 @5-6 110
Paused Deadlift 5x 1 @5-6190.190.190.180.180
WEEK 5 20240826
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5 170
comp Squat 2x 8 @4-5 145
Comp Bench 1x 2 @5 120
- 1x 8 @5 105
- 1x 8 @4-5 100
Dips 2x 10 @6 10.12.5
db lateral raise 2x 15 @6
tricep pushdown 2x 15 @6
DAY2
Deadlift 1x 5 @4-5 180
- 2x 5 @4-5
3:1:0 Tempo Bench 1x 4 @5 115
Comp Bench 2x 4 @4-5 110
neutral grip seated cab 2x 10-12 @6
Single Arm High-Cable 2x 10-12 @6
Hammer curl 2x 12-15 @6
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5 162.5
- 1x 5 @4-5 150
-
3-ct Paused Bench 1x 1 @6 120
incline db seal rows 2x 10-12 @6
incline db press 2x 10-12 @6
Leg press 2x 10-12 @6
DAY4
comp Squat 1x 3 @5 165
- 1x 3 @4-5 150
Comp Bench 1x 3 @5-6 110
- 2x 3 @5 100
Paused Deadlift 2x 3 @5-6
WEEK 6
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5 170
comp Squat 3x 7 @4-5 145.150.140
Comp Bench 1x 2 @5 120
- 1x 7 @5 105
- 2x 7 @4-5 100
Dips 3x 8 @7 20.30.30
db lateral raise 3x 15 @7
tricep pushdown 3x 15 @7
DAY2
Deadlift 1x 4 @5 190
- 3x 4 @4-5 190.190.180
3:1:0 Tempo Bench 1x 4 @5 115
Comp Bench 4x 4 @4-5 110.105.105
neutral grip seated cab 3x 10-12 @7
Single Arm High-Cable 3x 10-12 @7
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5 165
- 2x 5 @4-5 152.5
-
3-ct Paused Bench 2x 1 @6 125.12
incline db seal rows 3x 10-12 @7 20
incline db press 3x 10-12 @7
Leg press 3x 10-12 @7
DAY4
comp Squat 1x 3 @5 170
- 2x 3 @4-5
Comp Bench 1x 3 @5-6
- 2x 3 @5
Paused Deadlift 3x 3 @5-6
WEEK 7
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5-6 172.5
comp Squat 3x 7 @5-6 150.15
Comp Bench 1x 2 @6 125
- 1x 7 @5-6 107.5
- 2x 7 @5 102.5.100
Dips 3x 8 @7.5
db lateral raise 3x 15 @7.5
tricep pushdown 3x 15 @7.5
DAY2
Deadlift 1x 4 @5-6 202.5
- 3x 4 @5 190
3:1:0 Tempo Bench 1x 4 @5-6 117.5
Comp Bench 4x 4 @5 110
neutral grip seated cab 3x 10-12 @7.5
Single Arm High-Cable 3x 10-12 @7.5
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5-6 170
- 2x 5 @4-5 155.15
-
3-ct Paused Bench 2x 1 @6 125
incline db seal rows 3x 10-12 @7.5
incline db press 3x 10-12 @7.5
Leg press 3x 10-12 @7.5
DAY4
comp Squat 1x 3 @5-6 175
- 2x 3 @5 160
Comp Bench 1x 3 @6 112.5
- 2x 3 @5 105
Paused Deadlift 4x 3 @6 175.175.170.170
WEEK 8
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @6-7 175
comp Squat 3x 7 @6 150
Comp Bench 1x 2 @6-7 127.5
- 1x 7 @6-7
- 2x 7 @6
Dips 3x 8 @8 40.35.30
db lateral raise 3x 15 @8
tricep pushdown 3x 15 @8
DAY2
Deadlift 1x 4 @6-7 210
- 3x 4 @6 200.190.190
3:1:0 Tempo Bench 1x 4 @6-7 117.5
Comp Bench 4x 4 @5-6 115.115.110.110
neutral grip seated cab 3x 10-12 @8 35.35.30 （櫃檯前的）
Single Arm High-Cable 3x 10-12 @7.5
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @6-7 175
- 2x 5 @6
-
3-ct Paused Bench 2x 1 @6-7 130
incline db seal rows 3x 10-12 @8
incline db press 3x 10-12 @8
Leg press 3x 10-12 @8
DAY4
comp Squat 1x 3 @6-7 180
- 2x 3 @6 165.165
Comp Bench 1x 3 @6-7 117.5
- 2x 3 @6 110
Paused Deadlift 5x 2 @6-7185.185.180.175.175
WEEK 9
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @6-7 177.5
comp Squat 3x 7 @6 152.5 輔助寫上每組
Comp Bench 1x 2 @6-7 重量才能觀察
- 1x 7 @6-7 體力的恢復狀
- 2x 7 @6 況
Dips 3x 8 @8.5-9/8/7-8ex:40@8/[email protected]/[email protected]
db lateral raise 3x 15 @8
tricep pushdown 3x 15 @8
DAY2
Deadlift 1x 4 @7 220
- 3x 4 @6-7 205.200.200.200
3:1:0 Tempo Bench 1x 4 @7 117.5
Comp Bench 4x 4 @6 115.110.110.105
neutral grip seated cab 3x 10-12 @8
Single Arm High-Cable 3x 10-12 @8
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @7 175
- 2x 5 @6 160
-
3-ct Paused Bench 2x 1 @7 130.135
incline db seal rows 3x 10-12 @8
incline db press 3x 10-12 @8
Leg press 3x 10-12 @8
DAY4
comp Squat 1x 3 @7 185
- 2x 3 @6 165
Comp Bench 1x 3 @7 120
- 2x 3 @6 115.115
Paused Deadlift 5x 1 @7 200
WEEK 10 2024.09.30
DAY1 sets reps intensity load
3:1:0 Tempo Squat 1x 3 @5 167.5
comp Squat 2x 7 @3-4 140
Comp Bench 1x 2 @5 122.5
- 1x 7 @5 105
- 2x 7 @4-5 100
Dips 2x 8 @6 25
db lateral raise 2x 15 @6 6
tricep pushdown 2x 15 @6
DAY2
Deadlift 1x 4 @4-5 190
- 1x 4 @3-4 170
3:1:0 Tempo Bench 1x 4 @5 115
Comp Bench 2x 4 @4-5 110
neutral grip seated cab 2x 10-12 @6
Single Arm High-Cable 2x 10-12 @6
Hammer curl 2x 12-15 @6 6
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5 167.5
- 1x 5 @4-5 155
-
3-ct Paused Bench 1x 1 @5 125
incline db seal rows 2x 10 @6 20
incline db press 2x 10 @6 25
Leg press 2x 10 @6
DAY4
comp Squat 1x 3 @5 175
- 1x 3 @3-4 165
Comp Bench 1x 3 @5 120
- 2x 3 @4-5 110
Paused Deadlift 2x 3 @5 180
WEEK 11 1 1007
DAY1 sets reps intensity load
comp Squat 1x 1 @6 197.5
- 3x 7 @4-5 145.142.5.142.5
Comp Bench 1x 2 @6 125
- 1x 8 @6 100
- 2x 8 @5 90
Dips 3x 8 @7 30.2
db lateral raise 3x 15 @7 6
tricep pushdown 3x 15 @7
DAY2
Deadlift 1x 1 @6 225
- 4x 4 @5/3-4 190/175
3:1:0 Tempo Bench 1x 4 @5 110
Comp Bench 3x 4 @4-5 110
neutral grip seated cab 3x 10-12 @7
Single Arm High-Cable 3x 10-12 @7
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @5 170
- 2x 5 @4-5 155
-
3-ct Paused Bench 2x 1 @6 130
incline db seal rows 3x 10 @7 25
incline db press 3x 10 @7 25
Leg press 3x 10 @7
DAY4
comp Squat 1x 3 @5 175
- 2x 3 @3-4 160
Comp Bench 1x 1 @6 132.5
- 4x 3 @5 110
Paused Deadlift 3x 3 @5-6 180
WEEK 12 2 1014
DAY1 sets reps intensity load
comp Squat 1x 1 @6.5 205
- 3x 7 @5-6 145
Comp Bench 1x 2 @6.5 127.5
- 1x 8 @6.5 105
- 2x 8 @5-6 100
Dips 3x 8 @7.5 25
db lateral raise 3x 15 @7.5 7.5
tricep pushdown 3x 15 @7.5
DAY2
Deadlift 1x 1 @6.5 240
- 4x 4 @5/4-5 200/180
3:1:0 Tempo Bench 1x 4 @5 115
Comp Bench 3x 4 @4-5 115.11
neutral grip seated cab 3x 10-12 @7.5
Single Arm High-Cable 3x 10-12 @7
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @6 170
- 2x 5 @5 155
-
3-ct Paused Bench 2x 1 @6 130
incline db seal rows 3x 10 @7.5 25
incline db press 3x 10 @7.5 30
Leg press 3x 10 @7.5
DAY4
comp Squat 1x 3 @6
- 2x 3 @5
Comp Bench 1x 1 @6.5
- 4x 3 @5-6
Paused Deadlift 4x 3 @5-6
WEEK 13 3 1021
DAY1 sets reps intensity load
comp Squat 1x 1 @7 207.5
- 3x 7 @5-6 150
Comp Bench 1x 2 @7 132.5
- 1x 8 @7 110
- 2x 8 @6 100
Dips 3x 8 @8 25
db lateral raise 3x 15 @8 10.8.6
tricep pushdown 3x 15 @8
DAY2
Deadlift 1x 1 @7 245
- 4x 4 @6/4-5 210/180
3:1:0 Tempo Bench 1x 4 @5-6 117.5
Comp Bench 3x 4 @5 115
neutral grip seated cab 3x 10-12 @8
Single Arm High-Cable 3x 10-12 @7
Hammer curl 3x 12-15 @7
Side Plank 2x 1 20s
DAY3
comp Squat 1x 5 @6.5 175
- 2x 5 @5-6 152.5
-
3-ct Paused Bench 2x 1 @6 132.5
incline db seal rows 3x 10 @8 25
incline db press 3x 10 @8 35.32.5.30
Leg press 3x 10 @8
DAY4
comp Squat 1x 3 @6.5
- 2x 3 @5-6
Comp Bench 1x 1 @7
- 4x 3 @6.5/5-6
Paused Deadlift 4x 3 @6
 RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
RPE 8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
6.5 87.8%. 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
5 84 81.4 79.1 76.9 74.4 72.4 68.1 65.7 60.7
carbs 400
working day protein 185g
Fat 90g
drinking water 3500c.c
carbs 340g
off day protein 205g
Fat 100g
drinking water 3500c.c
 x11 x12
70.7% 68.0%
69.4% 66.7%
68.0% 65.3%
66.7% 64.0%
65.3% 62.6%
64.0% 61.3%
62.6% 59.9%
61.3% 58.6%
List of Squat List of Bench List of Deadlift
SQ sq bn bn dl dl
sq sq BN bn DL dl
Leg Presssq Bananas bn Deadlift dl
Squat sq Bench Prebn Sumo Dead dl
Front Squasq 3:1:0 Tembn Deadlift dl
squat sq Bench bn Comp Deadldl
Comp Squasq Bench bn Competition dl
Squat sq Bench Presbn Comp Stancdl
Barbell Squsq Paused Benbn Competition dl
Paused Squsq Pause Bencbn Conv Deadlidl
Paused Squa sq Pause Bencbn Conventiona dl
Paused Squa sq Paused Benbn Sumo Deadldl
Squat w/ Besq Paused Benbn Sumo DL dl
Beltless Sq sq Paused Benbn Conv DL dl
Squat Walksq Pause Bencbn Conventiondl
Front Squa sq Paused Benbn Block Pull dl
SSB Squat sq Spoto Pres bn Rack Pull dl
Safety Bar sq Larsen Presbn Snatch Gripdl
Squat w/Basq 2-board Pr bn Deficit DL dl
Squat with sq Close Grip bn Deficit Deaddl
Squat w/Chsq CGBP bn Deficit Deaddl
Squat with sq 1-board Pr bn Deficit Deaddl
Box Squat sq Bench Presbn Deficit Deaddl
Smith Machsq Incline Benbn Deadlift to dl
Front Box sq Decline Be bn Deadlift to dl
Double Pausq DB Bench bn Deadlift w/dl
Dbl Pausedsq Incline DB bn Deadlift w/dl
Slow Squatsq Decline DB bn Deadlift w/dl
Competitiosq Push Up bn Deadlift wi dl
High Bar Sqsq Pushup bn Deadlift w dl
Low Bar Sqsq Weighted bn Deadlift wi dl
Zercher Sq sq Weighted Pbn Romanian Ddl
Pin Squat sq Floor Pressbn RDL dl
Squat to Pi sq DB Floor Prbn SLDL dl
Paused Higsq Bench overbn Stiff Leggeddl
Paused Frosq Slow Benchbn Sumo Blockdl
Tempo Squa sq Reverse Gr bn 1 + 1/2 Deadl
Tempo Squa sq Bench Lockbn Paused DL dl
Goblet Squsq Pin Bench bn Paused Dead dl
Squat w/ Brsq Bench to Pibn Paused Dead dl
Squat w/ Wsq Bench w/chbn Paused Dead dl
Squat w/ Susq Wide Grip bn Pause Deadl dl
Tempo Squ sq TnG Bench bn Paused Deadldl
Tempo Squ sq Barbell Benbn Deadlift w/dl
Paused SS sq Slow Benchbn Deadlift w/dl
Duffalo Basq Bench Negabn Deadlift w/dl
Buffalo Basq Slingshot Bbn Paused Deaddl
Comp Squsq Slingshot P bn Paused Sumdl
Tempo (3:0 sq 2-ct Pause bn Paused Sumodl
Tempo Squ sq Close-grip bn Paused Convdl
beltless p sq Pin Press bn Deadlift w dl
beltless c sq BB Inline P bn Controlleddl
belt squat sq DB Flat Be bn Comp Dead dl
Tempo Squa sq Machine Hobn Paused Sudl
Tempo Squa sq Bench w/ Sh bn trap bar dedl
0 Raw Benchbn hex bar deadl
0 T-shirt Ben bn 0
0 Duffalo Barbn 0
0 Buffalo Babn 0
0 Comp Benc bn 0
0 Comp Benbn 0
0 Competiti bn 0
0 touch-andbn 0
0 Incline be bn 0
0 flat dumbbbn 0
0 TNG bench bn 0
0 Incline DBbn 0
0 2-ct pausebn 0
0 moderate b gn 0
0 3-ct Paus bn 0
0 tricep pu bn 0
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WEEK 1 WEEK 2 WEEK 3
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Comp Squat 1x 5 @5 Comp Squat 1x 9 @5 138 Comp Squat
- 2x 5 drop10% - 1x 9 drop 5% -
3:1:0 Tempo Ben 1x 1 @6 3:1:0 Tempo Ben 1x 1 @6 116 3:1:0 Tempo Ben
Paused Bench 1x 8 @6 Paused Bench 1x 8 @6 90 Paused Bench
- 2x 8 drop10% - 2x 8 drop10% -
Larsen Press 2x 8-10 @7 Larsen Press 3x 8-10 @7 95 Larsen Press
tricep pushdown 2x ### @7 tricep pushdown 3x ### @7 tricep pushdown
Plank 2x 1 20s Plank 2x 1 20s Plank
DAY2 DAY2 DAY2
Comp Deadlit 3x 1 170kg Comp Deadlit 3x 1 180kg Comp Deadlit
- 2x 6 150kg - 3x 5 160kg -
- - -
pendlay row 2x 8-10 @7 pendlay row 3x 8-10 @7 40 pendlay row
db RDL 2x ### @7 db RDL 3x ### @7 db RDL

DAY3 DAY3 DAY3

Paused Bench 1x 6 @5-6 100 Paused Bench 1x 6 @6 Paused Bench
- 2x 6 drop5% - 2x 6 drop5% -

db press
incline db seal 2x ### @7 db press
incline db seal 3x ### @7 db press
incline db seal
rows
ez bar skull 2x ### @7 rows
ez bar skull 3x ### @7 rows
ez bar skull
crushers 2x ### @7 crushers 3x ### @7 crushers

DAY4 DAY4 DAY4

Comp Squat 1x 1 @5 Comp Squat 1x 1 @6 190 Comp Squat
- 1x 7 @5 1x 7 @6 155
- 2x 7 drop10% 2x 7 drop10%
Paused Bench 2x 5 @5-6 Paused Bench 2x 5 @5-6 105 Paused Bench
Side Plank
Conventional 2x 1 20s Side Plank
Conventional 2x 1 20s Side Plank
Conventional
Deadlift 3x 4 @3-4 Deadlift 3x 4 @3-4 150 Deadlift
 WEEK 4 WEEK 5
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 8 @6 151 Comp Squat 1x 8 @6.5 153 Comp Squat 1x 8
2x 8 drop 10% - 2x 8 drop 10% - 2x 8
1x 1 @6 116 3:1:0 Tempo Ben 1x 1 @6.5 119 3:1:0 Tempo Ben 1x 1
1x 8 @6 90 Paused Bench 1x 8 @6.5 98.5 Paused Bench 1x 8
2x 8 drop10% - 2x 8 drop10% - 2x 8
3x 8-10 @7.5 Larsen Press 3x 8-10 @8 100 Larsen Press 3x 6-8
3x ### @7.5 tricep pushdown 3x ### @8 tricep pushdown 3x ###
2x 1 20s Plank 2x 1 20s Plank 2x 1
DAY2 DAY2
3x 1 190kg Comp Deadlit 2x 1 200kg Comp Deadlit 1x 1
4x 4 170kg - 5x 3 180kg - 6x 2
- -
3x 8-10 @7.5 70 pendlay row 3x 8-10 @8 pendlay row 3x 6-8
3x ### @7.5 27.5 db RDL 3x ### @8 db RDL 3x 8-10

110~ DAY3 DAY3

1x 6 @6 117
105~ Paused Bench 1x 6 @6.5 114 Paused Bench 1x 6
2x 6 drop5% 111 - 2x 6 drop5% 108 - 2x 6

3x ### @7.5 db press

incline db seal 3x ### @8 db press
incline db seal 3x 8-10
3x ### @7.5 rows
ez bar skull 3x ### @8 rows
ez bar skull 3x 8-10
3x ### @7.5 crushers 3x ### @8 crushers 3x ###

DAY4 DAY4
1x 1 @6 190 Comp Squat 1x 1 @6.5 195 Comp Squat 1x 1
1x 6 @6 165 1x 6 @6.5 165 1x 6
2x 6 drop10% 148 2x 6 drop10% 149 2x 6
3x 4 @6 110 Paused Bench 3x 4 @6 110 Paused Bench 3x 4
2x 1 20s Side Plank
Conventional 2x 1 20s Side Plank
Conventional 2x 1
3x 3 @3-4 160 Deadlift 3x 2 @3-4 170 Deadlift 3x 2
 WEEK 6 2023 220 G2 WEEK 7 2023 227
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
156-
@7 156 Comp Squat 1x 7 @6 Comp Squat 1x 7 @7 163
157
drop 10% 140 - 2x 7 drop 10% - 2x 7 drop 10% 146
@7 120 Comp Bench 1x 1 @6 130 Comp Bench 1x 1 @6.5 133
@7 100 - 1x 8 @6 100 - 1x 8 @7 108
drop10% 90 - 2x 8 drop10% 90 - 2x 8 drop10% same
Close Grip Close Grip 92.5-
@7 2x 10 @7 92.5 2x 10 @7.5
Bench Bench 95
@7 DB Press 2x 10 @7 30 DB Press 2x 12 @7.5
20s tricep pushdown 3x 12 @7 tricep pushdown 3x 15 @7.5
DAY2 DAY2
210kg Comp Deadlit 1x 1 @6 217 Comp Deadlit 1x 1 @6 220
190kg - 1x 5 @5-6 190 - 1x 5 @6 193
- 2x 5 drop10% 170 - 2x 5 drop10% 173
@7 80 pendlay row 2x 10 @7 pendlay row 2x 10 @7.5 55
@7 incline db seal r 2x 10 @7 incline db seal r 2x 12 @7.5

Hammer curl 3x 12 @7 Hammer curl 3x 15 @7.5

DAY3 DAY3
@7 116 Comp Bench 1x 1 @6.5 133 Comp Bench 1x 1 @7 140
drop10% 110 - 1x 5 @6 115 - 1x 5 @7 118
- 2x 5 drop10% 103 - 3x 5 drop10% 106
@7 DB incline press 2x 10 @7 DB incline press 2x 12 @7.5
@7 DB OHP 2x 10 @7 DB OHP 2x 12 @7.5
@7 ez bar skullcrush 2x 12 @7 ez bar skullcrush 2x 15 @7.5

DAY4 DAY4
@7 205 Comp Squat 1x 1 @6 193 Comp Squat 1x 1 @7 210
@7 168 1x 5 @6 168 1x 5 @7 180
drop10% 150 2x 5 drop10% 151 2x 5 drop10% 163
 110.
110.
@6 115 Spoto Press 3x 6 @6 100 Spoto Press 3x 6 @6-7 108
20s Side Plank 2x 1 20s Side Plank 2x 1 20s
Conventional Conventional
@5 190 1x 8 @6 160 2x 7 @6 150
Deadlift Deadlift
WEEK 8 2023 306 WEEK 9
DAY1 sets reps intensity load DAY1 sets reps intensity load
Comp Squat 1x 7 @7.5 165 Comp Squat 1x 7 @8 170
- 2x 7 drop 12% - 2x 7 drop 15% 150
Comp Bench 1x 1 @7 135 Comp Bench 1x 1 @7.5 140
- 1x 8 @7.5 110 - 1x 8 @8 115
- 2x 8 drop10% - 2x 8 drop10% 103
Close Grip Close Grip
2x 8 @7.5 3x 10 @8
Bench Bench
DB Press 2x 10 @7.5 DB Press 3x 12 @8
tricep pushdown 3x 12 @7.5 tricep pushdown 3x 15 @8
DAY2 DAY2
Comp Deadlit 1x 1 @6.5 225 Comp Deadlit 1x 1 @7 230
- 1x 5 @6.5 195 - 1x 5 @7 200
- 2x 5 drop10% 176 - 2x 5 drop10% 180
pendlay row 2x 8 @7.5 pendlay row 3x 10 @8
incline db seal r 2x 10 @7.5 incline db seal r 3x 12 @8

Hammer curl 3x 12 @7.5 Hammer curl 3x 15 @8

DAY3 DAY3
Comp Bench 1x 1 @7.5 143 Comp Bench 1x 1 @8 150
- 1x 5 @7 120 - 1x 5 @7.5
- 3x 5 drop10% 110 - 3x 5 drop10%
DB incline press 2x 10 @7.5 DB incline press 3x 10 @8
DB OHP 2x 10 @7.5 DB OHP 3x 10 @8
ez bar skullcrush 2x 12 @7.5 ez bar skullcrush 3x 15 @8

DAY4 DAY4
Comp Squat 1x 1 @7.5 213 Comp Squat 1x 1 @8 215
1x 5 @7.5 1x 5 @8
2x 5 drop12% 2x 5 drop15%
Spoto Press 3x 6 @7 Spoto Press 3x 6 @7
Side Plank 2x 1 20s Side Plank 2x 1 20s
Conventional Conventional
2x 6 @6 3x 5 @7
Deadlift Deadlift
WEEK 10 G3 WEEK 11 2023 327 WEEK 12
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Comp Squat 1x 6 @6 168 Comp Squat 1x 6 @6.5 170 Comp Squat
- (注意拉屎感) 2x 6 drop 10% 151 - 2x 6 drop 10% 153 -
Comp Bench 1x 1 @6.5 136 Comp Bench 1x 1 @7 138 Comp Bench
- 1x 7 @6-7 112 - 1x 7 @6.5 113 -
-找直放與翻手差異 2x 7 drop10% 100 - 2x 7 drop10% -
Close Grip Close Grip Close Grip
3x 8 @7 3x 8 @7.5
Bench Bench Bench
DB Press 3x 10 @7 DB Press 3x 10 @7.5 DB Press
tricep pushdown 3x 12 @7 tricep pushdown 3x 12 @7.5 tricep pushdown
DAY2 DAY2 DAY2
Comp Deadlit 1x 1 @8 220 Comp Deadlit 3x 1 @6.5 210 Comp Deadlit
-(注意拉屎感) 1x 4 @6 200 - 1x 3 @6 -
- 3x 4 drop10% 180 - 3x 3 drop10% -
pendlay row 3x 8 @7 pendlay row 3x 8 @7.5 pendlay row
incline db seal r 3x 10 @7 incline db seal r 3x 10 @7.5 incline db seal r

DAY3 DAY3 DAY3

Comp Bench 1x 1 @6 130 Comp Bench 1x 1 @8 145 Comp Bench
- 1x 5 @6-7 115 - 1x 5 @7 123 -
- 3x 5 drop10% 105 - 3x 5 drop10% 110 -
DB incline press 3x 8 @7 DB incline press 3x 8 @7.5 DB incline press
DB OHP 3x 8 @7 DB OHP 3x 8 @7.5 DB OHP
ez bar skullcrush 3x 12 @7 ez bar skullcrush 3x 12 @7.5 ez bar skullcrush

DAY4 DAY4 DAY4

Comp Squat 1x 1 @6 195 Comp Squat 1x 1 @8 210 Comp Squat
(注意拉屎感) 1x 5 @6 1x 5 @7 178
2x 5 drop10% 2x 5 drop10%
Pause Bench 3x 3 @6-7 128 Pause Bench 3x 3 @6-7 Pause Bench

Comp Deadlit 3x 3 @5-6 Comp Deadlit 3x 3 @6 205 Comp Deadlit

 2023 403 WEEK 13 2023 410 WEEK 14
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 6 @7 175 Comp Squat 1x 6 @7.5 180 Comp Squat 1x 5
2x 6 drop 10% 158 - 2x 6 drop12% - 2x 5
1x 1 @6.5 135 Comp Bench 1x 1 @7 130 2-ct paused benc 1x 2
1x 7 @7 - 1x 7 @7 113 bench Press 1x 6
2x 7 drop10% - 2x 7 drop12% - 2x 6
Close Grip
3x 8 @7.5 3x 6 @7.5 CG bench press 2x 10
Bench
3x 8 @7.5 DB Press 3x 8 @7.5 DB Press 2x 10
single arm tricep
3x 12 @7.5 tricep pushdown 3x 12 @7.5 2x 15
pushdown
DAY2 DAY2
1x 1 @8.5 233 Comp Deadlit 3x 1 @7.5 225 Paused Deadlift 1x 5
1x 2 @6 - 1x 2 @6.5 213 Deadlift 1x 7
4x 2 drop10% - 4x 2 drop10% - 2x 7
3x 6 @7.5 pendlay row 3x 6 @7.5 Goblet Squat 2x 10
3x 8 @7.5 incline db seal r 3x 8 @7.5 T-bar 2x 10
neutral grip lat p 2x 10
standing kb lifts 3x 8-15
DAY3 DAY3
1x 1 @6.5 Comp Bench 1x 1 @8.5 Comp Bench 1x 1
1x 5 @7 - 1x 5 @7.5 - 1x 4
3x 5 drop10% - 3x 5 drop12% - 2x 4
3x 8 @7.5 DB incline press 3x 8 @7.5 Larsen Press 2x 10
alternating db
3x 6 @7.5 DB OHP 3x 6 @7.5 2x 10
bench press
3x 12 @7.5 ez bar skullcrush 3x 12 @7.5 DB Reverese Fly 2x 15
tricep pushdown 2x 15
DAY4 DAY4
1x 1 @6.5 200 Comp Squat 1x 1 @8.5 215 Tempo Squat (3:0 1x 5
1x 5 @7 1x 5 @7.5 Comp Squat 1x 4
2x 5 drop10% 2x 5 drop12% 2x 4
4x 2 @6-7 133 Pause Bench 4x 2 @6-7 115 Spoto Press 2x 6
Side Plank 2x 1
5x 1 @6 Comp Deadlit 5x 1 @6-7 200 wide grip rdl 2x 10
 G26 WEEK 15 424 WEEK 16 501
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@5 168 Comp Squat 1x 9 @5 143 Comp Squat 1x 8 @5
drop10% - 1x 9 drop10% 130 - 2x 8 drop10%
@6 125 2-ct paused benc 1x 3 @6 120 2-ct paused benc 1x 5 @6
@5 113 bench Press 1x 8 @5 103 bench Press 1x 8 @5
drop10% 103 - 2x 8 drop10% - 2x 8 drop10%
@6 90 CG bench press 2x 10 @7 CG bench press 2x 10 @7
@6 30 DB Press 2x 10 @7 DB Press 2x 12 @7
single arm tricep single arm tricep
@6 2x 12 @7 2x 15 @7
pushdown pushdown
DAY2 DAY2
@5 160 Paused Deadlift 1x 4 @5 Paused Deadlift 1x 4 @5
@5 170 Deadlift 1x 6 @5 180 Deadlift 1x 5 @5
drop10% - 2x 6 drop10% 163 - 3x 5 drop10%
@6 Goblet Squat 2x 10 @7 Goblet Squat 2x 10 @7
@6 T-bar 2x 10 @7 T-bar 2x 10 @7
@6 neutral grip lat p 2x 10 @7 neutral grip lat p 2x 10 @7
6kg壺鈴 standing kb lifts 3x 8-15 6kg壺鈴 standing kb lifts 3x 8-15 6kg壺鈴
DAY3 DAY3
@6 135 Comp Bench 1x 1 @6 Comp Bench 1x 1 @6
@5 120 - 1x 6 @5 110 - 1x 6 @5
drop10% 110 - 2x 6 drop10% - 2x 6 drop10%
@6 Larsen Press 2x 10 @7 Larsen Press 2x 10 @7
alternating db alternating db
@6 2x 10 @7 2x 12 @7
bench press bench press
@6 DB Reverese Fly 2x 12 @7 DB Reverese Fly 2x 15 @7
@6 tricep pushdown 2x 12 @7 tricep pushdown 2x 15 @7
DAY4 DAY4
@4-5 140 Tempo Squat (3:0 1x 5 @5 Tempo Squat (3:0 1x 5 @5 150
@5 173 Comp Squat 1x 5 @5 Comp Squat 1x 5 @5
drop10% 156 3x 5 drop10% 3x 5 drop10%
@5-6 100 Spoto Press 2x 6 @6 Spoto Press 2x 6 @6
20s Side Plank 2x 1 20s Side Plank 2x 1 20s
@6 wide grip rdl 2x 10 @7 wide grip rdl 2x 10 @7
WEEK 17 508 WEEK 18 515
DAY1 sets reps intensity load DAY1 sets reps intensity load
Comp Squat 1x 8 @6 Comp Squat 1x 8 @6.5 157
- 2x 8 drop10% - 2x 8 drop10% 143
2-ct paused benc 1x 5 @6 2-ct paused benc 1x 5 @6
bench Press 1x 8 @6 bench Press 1x 8 @6.5
- 2x 8 drop10% - 2x 8 drop10%
CG bench press 2x 8 @7 CG bench press 2x 10 @7.5
DB Press 2x 10 @7 DB Press 2x 10 @7.5
single arm tricep single arm tricep
2x 12 @7 2x 15 @7.5
pushdown pushdown
DAY2 DAY2
Paused Deadlift 1x 4 @6 Paused Deadlift 1x 4 @6
Deadlift 1x 5 @6 Deadlift 1x 5 @6.5
- 3x 5 drop10% - 3x 5 drop10%
Goblet Squat 2x 8 @7 Goblet Squat 2x 10 @7.5
T-bar 2x 8 @7 T-bar 2x 10 @7.5
neutral grip lat p 2x 10 @7 neutral grip lat p 2x 10 @7.5
standing kb lifts 3x 8-15 6kg壺鈴 standing kb lifts 3x 8-15 6kg壺鈴
DAY3 DAY3
Comp Bench 1x 1 @6 Comp Bench 1x 1 @6.5
- 1x 6 @6 - 1x 6 @6.5
- 2x 6 drop10% - 2x 6 drop10%
Larsen Press 2x 8 @7 Larsen Press 2x 10 @7.5
alternating db alternating db
2x 10 @7 2x 12 @7.5
bench press bench press
DB Reverese Fly 2x 12 @7 DB Reverese Fly 2x 15 @7.5
tricep pushdown 2x 12 @7 tricep pushdown 2x 15 @7.5
DAY4 DAY4
Tempo Squat (3:0 1x 5 @6 Tempo Squat (3:0 1x 5 @6 160
Comp Squat 1x 5 @6 Comp Squat 1x 5 @6.5 180
3x 5 drop10% 3x 5 drop10% 160
Spoto Press 2x 6 @6 Spoto Press 2x 6 @6 90
Side Plank 2x 1 20s Side Plank 2x 1 20s
wide grip rdl 2x 8 @7 wide grip rdl 2x 10 @7.5 90
WEEK 19 WEEK 20 529 WEEK 21
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Comp Squat 1x 8 @7 165 Comp Squat 1x 8 @6 Comp Squat
- 2x 8 drop10% - 2x 8 drop10% -
2-ct paused benc 1x 5 @6 120 Tempo bench (3:1 1x 4 @6 Tempo bench (3:1
bench Press 1x 8 @7 110 bench Press 1x 8 @6 bench Press
- 2x 8 drop10% - 2x 8 drop10% -
CG bench press 3x 10 @8 90 CG bench press 3x 7 @7 CG bench press
DB Press 3x 10 @8 DB Press 3x 8 @7 DB Press
single arm tricep single arm tricep single arm tricep
3x 15 @8 3x 12 @7
pushdown pushdown pushdown
DAY2 DAY2 DAY2
Paused Deadlift 1x 4 @6 Deadlift 1x 1 @5-6 220 Deadlift
Deadlift 1x 5 @7 - 1x 5 @6 -
- 3x 5 drop10% - 3x 5 drop10% -
Goblet Squat 3x 10 @8 Goblet Squat 3x 8 @7 Goblet Squat
T-bar 3x 10 @8 T-bar 3x 8 @7 T-bar
neutral grip lat p 3x 10 @8 neutral grip lat p 3x 10 @7 neutral grip lat p
standing kb lifts 3x 8-15 6kg壺鈴 standing kb lifts 3x 8-15 6kg壺鈴 standing kb lifts
DAY3 DAY3 DAY3
Comp Bench 1x 1 @7 Comp Bench 1x 1 @6 135 Comp Bench
- 1x 6 @7 - 1x 5 @6 118 -
- 2x 6 drop10% - 3x 5 drop10% -
Larsen Press 3x 10 @8 Larsen Press 3x 7 @7 Larsen Press
alternating db alternating db alternating db
3x 12 @8 3x 10 @7
bench press bench press bench press
DB Reverese Fly 3x 15 @8 DB Reverese Fly 3x 12 @7 DB Reverese Fly
tricep pushdown 3x 15 @8 tricep pushdown 3x 12 @7 tricep pushdown
DAY4 DAY4 DAY4
Tempo Squat (3:0 1x 5 @6 Comp Squat 1x 1 @6 Comp Squat
Comp Squat 1x 5 @7 - 1x 5 @6 -
3x 5 drop10% - 3x 5 drop10% -
Spoto Press 3x 5 @6-7 Comp Bench 3x 4 @6 Comp Bench
Side Plank 2x 1 20s Side Plank 2x 1 20s Side Plank
wide grip rdl 3x 10 @8 rdl 3x 8 @7 rdl
 605 WEEK 22 612 WEEK 23
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 8 @7 Comp Squat 1x 8 @8 Comp Squat 1x 5
2x 8 drop10% - 2x 8 drop10% - 2x 5
1x 4 @6.5 Tempo bench (3:1 1x 4 @7 Tempo bench (3:1 1x 4
1x 8 @7 bench Press 1x 8 @8 bench Press 1x 5
2x 8 drop10% - 2x 8 drop10% - 2x 5
3x 7 @7.5 CG bench press 3x 7 @8 CG bench press 3x 8
3x 8 @7.5 DB Press 3x 8 @8 DB Press 3x 10
single arm tricep single arm tricep
3x 12 @7.5 3x 12 @8 3x 12
pushdown pushdown
DAY2 DAY2
1x 1 @6.5 Deadlift 1x 1 @7 Deadlift 1x 1
1x 5 @6 - 1x 5 @6.5 - 1x 5
3x 5 drop10% - 3x 5 drop10% - 3x 5
3x 8 @7.5 Goblet Squat 3x 8 @7 Goblet Squat 3x 8
3x 8 @7.5 T-bar 3x 8 @7 T-bar 3x 8
3x 10 @7.5 neutral grip lat p 3x 10 @7 neutral grip lat p 3x 10
3x 8-15 6kg壺鈴 standing kb lifts 3x 8-15 6kg壺鈴 standing kb lifts 3x 8-15
DAY3 DAY3
1x 1 @6.5 Comp Bench 1x 1 @7 Comp Bench 1x 1
1x 5 @7 - 1x 5 @8 - 1x 3
3x 5 drop10% - 3x 5 drop10% - 3x 3
3x 7 @7.5 Larsen Press 3x 7 @8 Larsen Press 3x 8
alternating db alternating db
3x 10 @7.5 3x 10 @8 3x 10
bench press bench press
3x 12 @7.5 DB Reverese Fly 3x 12 @8 DB Reverese Fly 3x 12
3x 12 @7.5 tricep pushdown 3x 12 @8 tricep pushdown 3x 12
DAY4 DAY4
1x 1 @6.5 Comp Squat 1x 1 @7 Comp Squat 1x 1
1x 5 @7 - 1x 5 @8 - 1x 3
3x 5 drop10% - 3x 5 drop10% - 3x 3
3x 4 @6.5 Comp Bench 3x 4 @7 Comp Bench 3x 4
2x 1 20s Side Plank 2x 1 20s Side Plank 2x 1
3x 8 @7.5 rdl 3x 8 @7 rdl 3x 8
 WEEK 24 626 WEEK 25 703
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@6 Comp Squat 1x 7 @6 Comp Squat 1x 7 @6.5 168
drop10% - 2x 7 drop10% - 2x 7 drop10%
@6 bench Press 1x 7 @6 bench Press 1x 7 @6.5 108
@6 - 2x 7 drop10% - 2x 7 drop10%
drop10%
@7 dips 3x 8 @7 dips 3x 8 @7.5
@7 incline db press 3x 10 @7 incline db press 3x 10 @7.5
single arm tricep single arm tricep
@7 3x 15 @7 3x 15 @7.5
pushdown pushdown
DAY2 DAY2
@5-6 Deadlift 1x 1 @6 Deadlift 1x 1 @6.5 225
@6 - 1x 4 @6 - 1x 4 @6.5
drop10% - 3x 4 drop10% - 3x 4 drop10%
@7 db step ups 3x 15 @7 db step ups 3x 15 @7.5 10
@7 Penday row 3x 10 @7 Penday row 3x 10 @7.5 60
@7 single arm seate 3x 10 @7 single arm seate 3x 10 @7.5
6kg壺鈴 db curl 3x 15 @7 db curl 3x 15 @7.5
DAY3 DAY3
@6 Comp Bench 1x 1 @6 Comp Bench 1x 1 @7
@6 - 1x 4 @6 - 1x 4 @6.5
drop10% - 4x 4 drop10% - 4x 4 drop10%
@7 db ohp 3x 10 @7 17.5 db ohp 3x 10 @7.5
@7 db floor press 3x 10 @7 25 db floor press 3x 10 @7.5
@7 Incline reverese f 3x 15 @7 6 Incline reverese f 3x 15 @7.5
@7 db skullcrusher 3x 15 @7 10 db skullcrusher 3x 15 @7.5
DAY4 DAY4
@6 Comp Squat 1x 1 @6 Comp Squat 1x 1 @6.5
@5-6 - 1x 5 @6 - 1x 5 @6.5
drop10% - 3x 5 drop10% - 3x 5 drop10%
@6 Comp Bench 3x 3 @6 Comp Bench 3x 3 @6-7
20s Side Plank 2x 1 20s Side Plank 2x 1 20s
@7 Paused Deadlift 3x 3 @6 Paused Deadlift 3x 3 @6-7
WEEK 26 710 WEEK 27 717
DAY1 sets reps intensity load DAY1 sets reps intensity load
Comp Squat 1x 7 @6.5 Comp Squat 1x 7 @7
- 2x 7 drop10% - 2x 7 drop10%
bench Press 1x 7 @6.5 bench Press 1x 7 @7
- 2x 7 drop10% - 2x 7 drop10%

dips 3x 8 @8 dips 3x 6 @7
incline db press 3x 10 @8 incline db press 3x 8 @7
single arm tricep single arm tricep
3x 15 @8 3x 12 @7
pushdown pushdown
DAY2 DAY2
Deadlift 1x 1 @7 Deadlift 1x 1 @7
- 1x 4 @7 - 1x 4 @7.5
- 3x 4 drop12% - 3x 4 drop12%
db step ups 3x 15 @8 db step ups 3x 12 @7
Penday row 3x 10 @8 Penday row 3x 8 @7
single arm seate 3x 10 @8 single arm seate 3x 10 @7
db curl 3x 15 @8 db curl 3x 12 @7
DAY3 DAY3
Comp Bench 1x 1 @7 Comp Bench 1x 1 @7.5
- 1x 4 @7 - 1x 4 @7.5
- 4x 4 drop10% - 4x 4 drop10%
db ohp 3x 10 @8 db ohp 3x 8 @7
db floor press 3x 10 @7 db floor press 3x 8 @7
Incline reverese f 3x 15 @7 Incline reverese f 3x 12 @7
db skullcrusher 3x 15 @7 db skullcrusher 3x 12 @7
DAY4 DAY4
Comp Squat 1x 1 @7 Comp Squat 1x 1 @7.5
- 1x 5 @7 - 1x 5 @7.5
- 3x 5 drop10% - 3x 5 drop10%
Comp Bench 3x 3 @6-7 Comp Bench 3x 3 @7
Side Plank 2x 1 20s Side Plank 2x 1 20s
Paused Deadlift 3x 3 @6-7 Paused Deadlift 3x 3 @7
WEEK 28 724 WEEK 29 731 WEEK 30
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Comp Squat 1x 7 @6.5 165 Comp Squat 1x 7 @7 173 Comp Squat
- 2x 7 drop10% - 2x 7 drop10% -
bench Press 1x 7 @6.5 110 bench Press 1x 7 @7 110 bench Press
- 2x 7 drop10% - 2x 7 drop10% -

dips 2x 10 @7 自重 dips 2x 10 @7.5 5 dips

incline db press 2x 12 @7 25 incline db press 2x 12 @7.5 30 incline db press
single arm tricep single arm tricep single arm tricep
2x 12 @7 20 2x 12 @7.5
pushdown pushdown pushdown
DAY2 DAY2 DAY2
Deadlift 1x 1 @6.5 210 Deadlift 1x 1 @7 220 Deadlift
- 1x 4 @6.5 195 - 1x 4 @7 203 -
- 3x 4 drop12% - 3x 4 drop12% -
db step ups 2x 15 @7 15 db step ups 2x 15 @7.5 db step ups
Penday row 2x 10 @7 70 Penday row 2x 10 @7.5 Penday row
single arm seate 2x 10 @7 53 single arm seate 2x 10 @7.5 single arm seate
db curl 2x 15 @7 6 db curl 2x 15 @7.5 db curl
DAY3 DAY3 DAY3
Comp Bench 1x 1 @6.5 133 Comp Bench 1x 1 @7 143 Comp Bench
- 1x 4 @6.5 110 - 1x 4 @7 128 -
- 4x 4 drop10% - 4x 4 drop10% -
db ohp 2x 10 @7 25 db ohp 2x 10 @7.5 27.5 db ohp
db floor press 2x 10 @7 30 db floor press 2x 10 @7.5 db floor press
Incline reverese f 2x 15 @7 6 Incline reverese f 2x 15 @7.5 Incline reverese f
db skullcrusher 2x 15 @7 10 db skullcrusher 2x 15 @7.5 db skullcrusher
DAY4 DAY4 DAY4
Comp Squat 1x 1 @6.5 200 Comp Squat 1x 1 @7 210 Comp Squat
- 1x 5 @6.5 175 - 1x 5 @7 180 -
- 3x 5 drop10% - 3x 5 drop10% -
Comp Bench 3x 3 @6 120 Comp Bench 3x 3 @6.5 125 Comp Bench
Side Plank 2x 1 20s Side Plank 2x 1 20s 180 Side Plank
Paused Deadlift 4x 2 @6 180 Paused Deadlift 4x 2 @6.5 to Paused Deadlift
170
 807 WEEK 31 814 WEEK 32 822
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 7 @7.5 178 Comp Squat 1x 7 @8 Deadlift 1x 1
2x 7 drop10% - 2x 7 drop10% - 3x 3
1x 7 @7.5 bench Press 1x 7 @8 High bar squat 2x 7
2x 7 drop10% - 2x 7 drop10% -
incline db seal
2x 10
rows
3x 10 @8 dips 3x 8 @7 db rows 2x 10
3x 12 @8 incline db press 3x 10 @7 Plank 2x 1
single arm tricep
3x 12 @8 3x 10 @7 stretch relax 1x 1
pushdown
DAY2 DAY2
1x 1 @7.5 Deadlift 1x 1 @8 Comp Bench 1x 1
1x 4 @7.5 - 1x 4 @8 - 1x 5
3x 4 drop12% - 3x 4 drop12% - 2x 5
3x 15 @8 db step ups 3x 12 @7 cg bench press 2x 10
3x 10 @8 Penday row 3x 8 @7 db press 2x 10
3x 10 @8 single arm seate 3x 8 @7 db pec flyes 2x 12
3x 15 @8 db curl 3x 12 @7 tricep pushdown 2x 12
DAY3 DAY3
1x 1 @7.5 145 Comp Bench 1x 1 @8 Paused Squat 1x 3
1x 4 @7.5 130 - 1x 4 @8 Comp Squat 1x 4
4x 4 drop10% - 4x 4 drop10% - 2x 4
3x 10 @8 20 db ohp 3x 8 @7 SLDL 2x 7
3x 10 @8 27.5 db floor press 3x 8 @7 Split Squat 2x 10
3x 15 @8 Incline reverese f 3x 12 @7 seated Leg Curl 2x 12
3x 15 @8 db skullcrusher 3x 12 @7 stretch relax 1x 1
DAY4 DAY4
1x 1 @7.5 215 Comp Squat 1x 1 @8 Comp Bench 4x 3
1x 5 @7.5 180 - 1x 5 @8 -
3x 5 drop10% - 3x 5 drop10% Larsen Press 2x 10
 DB Military
3x 3 @7 130 Comp Bench 4x 2 @7 2x 10
press
Lying db tricep
2x 1 20s Side Plank 2x 1 20s 2x 12
extension
4x 2 @7 180 Paused Deadlift 5x 1 @7 Reverese Flyes 2x 12
 WEEK 33 828 WEEK 34 904
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@6 190 Deadlift 1x 1 @6.5 200 Deadlift 1x 1 @7 210
172.5kg - 3x 3 177.5kg 150. - 3x 3 182.5kg 153.
@7 155 High bar squat 3x 10 @7 145. High bar squat 3x 10 @7.5 150.
- 145 - 145
incline db seal incline db seal
@7 15.1 3x 12 @7 12.5 3x 12 @7.5 15
rows rows
@7 40.4 db rows 3x 12 @7 db rows 3x 12 @7.5 35.32.5.30
20s Plank 2x 1 20s Plank 2x 1 20s
@max stretch relax 1x 1 @max stretch relax 1x 1 @max
DAY2 DAY2
@6 138 Comp Bench 1x 1 @6.5 140
120 Comp Bench 1x 1 @7 143
@6 125 - 1x 6 @6 （rpe - 1x 6 @6.5 123
drop8% 115 - 3x 6 drop10% 7.5)
108 - 3x 6 drop10% 110
90.8 95.9
@7 101 cg bench press 3x 10 @7 30.3 cg bench press 3x 10 @8 32.5
5.80 0.85
@7 30.3 db press 3x 10 @7 0.27. db press 3x 10 @7.5 32.5
@7 7.7 db pec flyes 3x 15 @7 5
5 db pec flyes 3x 15 @7.5 30
5
50.4
@7 60.5 tricep pushdown 3x 15 @7 tricep pushdown 3x 15 @7.5
0.40
DAY3 DAY3
@6 165 Paused Squat 1x 3 @6.5 170 Paused Squat 1x 3 @6.5 173
@6 178 Comp Squat 1x 5 @6 175 Comp Squat 1x 5 @6.5 178
drop10% - 3x 5 drop10% 150. - 3x 5 drop10%
@7 150 SLDL 3x 10 @7 140. SLDL 3x 10 @7.5
@7 10 Split Squat 3x 10 @7 14020 Split Squat 3x 10 @7.5
@7 seated Leg Curl 3x 12 @7 seated Leg Curl 3x 12 @7.5
@max stretch relax 1x 1 @max stretch relax 1x 1 @max
130 DAY4 126. DAY4 128.
125 125. 125.
@6 Comp Bench 4x 4 @6 Comp Bench 4x 4 @6.5
120 120. 125.
120 - 100.
120 - 100.
125
100
@7 Larsen Press 3x 10 @7 90.9 Larsen Press 3x 10 @8 100.
85
0 100
 20.2
15 DB Military DB Military 22.5.
@7 3x 10 @7 0.17. 3x 10 @7.5 12.5
12.5 press
Lying db tricep press
Lying db tricep 22.5
@7 15 3x 15 @7 5 10 3x 15 @7.5 12.5
extension extension
@7 5 Reverese Flyes 3x 15 @7 5.5.5 Reverese Flyes 3x 15 @7.5 10
6.6.6
 WEEK 35 911 WEEK 36 918
DAY1 sets reps intensity load DAY1 sets reps intensity load
Deadlift 1x 1 @7.5 220 Deadlift 1x 1 @7 223
- 4x 3 177.5kg 158. - 4x 3 180kg
High bar squat 3x 10 @8 153. High bar squat 2x 10 @7.5 155
- 148 -
22.5.
incline db seal incline db seal
3x 12 @8 20.2 2x 12 @7.5
rows rows
35.32.5.30 db rows 3x 12 @8 0
35.30.27.5 db rows 2x 12 @7.5
Plank 2x 1 20s Plank 2x 1 20s
stretch relax 1x 1 @max stretch relax 1x 1 @max
DAY2 DAY2
Comp Bench 1x 1 @7.5 145 Comp Bench 1x 1 @7 143
- 1x 6 @7 120 - 1x 6 @6.5 120
- 3x 6 drop10% 110 - 3x 6 drop10%
92.5.
cg bench press 3x 10 @8 cg bench press 3x 10 @7.5
90
db press 3x 10 @8 db press 2x 10 @7.5 32.5
db pec flyes 3x 15 @8 db pec flyes 2x 15 @7.5 6
tricep pushdown 3x 15 @8 tricep pushdown 2x 15 @7.5
DAY3 DAY3
Paused Squat 1x 3 @7 Comp Squat 1x 1 @7 205
Comp Squat 1x 5 @7 Paused Squat 1x 5 @6.5 178
- 3x 5 drop10% - 3x 5 drop10%
single arm db
SLDL 3x 10 @8 2x 10 @7.5 12
rdl
Split Squat 3x 10 @8 db step ups 2x 10 @7.5 20
seated Leg Curl 3x 12 @8 seated Leg Curl 2x 12 @7.5
stretch relax 1x 1 @max stretch relax 1x 1 @max
130.
DAY4 130. DAY4 125.
125.
Comp Bench 4x 4 @7 Comp Bench 5x 3 @6.5 125.
125.
- - 125.
100.
120 100.
120
Larsen Press 3x 10 @8 100. Larsen Press 3x 10 @7.5 95.9
90 0
 25.2
DB Military DB Military 22.5.
3x 10 @8 2.5.2
15.1 2x 10 @7.5
press
Lying db tricep press
Lying db tricep 22.5
12.5.
3x 15 @8 2.5
2.5.1 2x 15 @7.5
extension extension 12.5
Reverese Flyes 3x 15 @8 0
7.7.7 Reverese Flyes 2x 15 @7.5 6.6
WEEK 37 925 WEEK 38 102 WEEK 39
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Deadlift 1x 1 @8.5 240 Deadlift 1x 1 @7.5 240 Deadlift
- 4x 3 185kg - 3x 3 170kg 160. -
152.
157.
High bar squat 2x 10 @7 5.14 High bar squat 3x 8 @7 High bar squat
5.15
- 7.5 - -
5
incline db seal incline db seal incline db seal
2x 12 @7 22.5 2x 10 @7 25
rows rows rows
db rows 2x 12 @7 db rows 2x 10 @7 db rows
Plank 2x 1 20s Plank 2x 1 20s Plank
stretch relax 1x 1 @max stretch relax 1x 1 @max stretch relax
DAY2 DAY2 DAY2
Comp Bench 1x 1 @8 Comp Bench 1x 1 @9.5 X Comp Bench
- 1x 6 @7 - 1x 6 @7.5 120 -
- 3x 6 drop10% - 3x 6 drop10% 110 -
cg bench press 3x 10 @7 cg bench press 3x 8 @7 cg bench press
db press 2x 10 @7 db press 2x 8 @7 db press
db pec flyes 2x 15 @7 db pec flyes 2x 12 @7 db pec flyes
tricep pushdown 2x 15 @7 tricep pushdown 2x 12 @7 tricep pushdown
DAY3 DAY3 DAY3
Comp Squat 1x 1 @8 215 Comp Squat 1x 1 @9 230 Comp Squat
Paused Squat 1x 5 @7 180 Paused Squat 1x 5 @7.5 Paused Squat
- 3x 5 drop10% - 3x 5 drop10% -
single arm db single arm db single arm db
2x 10 @7 2x 8 @7
rdl rdl rdl
db step ups 2x 10 @7 db step ups 2x 8 @7 db step ups
seated Leg Curl 2x 12 @7 seated Leg Curl 2x 10 @7 seated Leg Curl
stretch relax 1x 1 @max stretch relax 1x 1 @max stretch relax
DAY4 130. DAY4 DAY4
Comp Bench 5x 3 @7 120* Comp Bench 1x 3 @7.5 125 Comp Bench
- 4 - 4x 3 drop10% -
95.9
Larsen Press 3x 10 @7 Larsen Press 3x 8 @7 Larsen Press
5.90
DB Military DB Military DB Military
2x 10 @7 20 2x 8 @7
press
Lying db tricep press
Lying db tricep press
Lying db tricep
2x 15 @7 12.5 2x 12 @7
extension extension extension
Reverese Flyes 2x 15 @7 5 Reverese Flyes 2x 12 @7 Reverese Flyes
109 WEEK 40 WEEK 41
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 1 @9 250 Deadlift 1x 5 @5 185 Deadlift 1x 5
3x 3 177.5kg - 3x 5 drop12% 110. - 3x 5
2x 8 @7 Spoto Press 3x 5 @5 100. Spoto Press 3x 5
- 90 -
2x 8 @7 Barbell Row 3x 10 @6-7 70 Barbell Row 3x 10
2x 8 @7 Leg Press 3x 15 @6-7 100 Leg Press 3x 15
2x 1 20s db pec flyes 3x 15 @6-7 db pec flyes 3x 15
1x 1 @max - -
DAY2 152. DAY2
147.
1x 1 @7.5 150 High Bar Squat 3x 8 @5 High Bar Squat 3x 8
5.14
1x 5 @6.5 120 - 2.5 -
3x 5 drop10% Close Grip Bench 3x 8 @5 80 Close Grip Bench 3x 8
3x 8 @7 - -
2x 8 @7 DB Bench Press 3x 12 @6-7 DB Bench Press 3x 12
2x 12 @7 neutral grip seat 3x 12 @6-7 neutral grip seat 3x 12
2x 12 @7 Curl of choice 3x 15 @6-7 Curl of choice 3x 15
DAY3 DAY3
1x 1 @7.5 205 Comp Bench 1x 1 @5 126 Comp Bench 1x 1
1x 4 @6.5 165 - 1x 6 @5 108 - 1x 6
3x 4 drop10% - 2x 6 drop10% - 2x 6
2x 8 @7 DB Shoulder Pre 3x 10 @6-7 DB Shoulder Pre 3x 10
2x 8 @7 Triceps Pushdow 3x 15 @6-7 Triceps Pushdow 3x 15
2x 10 @7 DB Reverese Fly 3x 15 @6-7 DB Reverese Fly 3x 15
1x 1 @max - -
DAY4 DAY4
1x 2 @8 130 Comp Squat 1x 1 @5 193 Comp Squat 1x 1
5x 2 drop15% 110 Paused Squat, 3x 5 @5 170 Paused Squat, 3x 5
3x 8 @7 2-ct paused benc 2x 6 @5-6 2-ct paused benc 3x 5
2x 8 @7 Conventional Dead 2x 8 @5-6 Conventional Dead 3x 8
2x 12 @7
2x 12 @7
 WEEK 42 WEEK 43
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@6 191 Deadlift 1x 5 @6.5 200 Deadlift 1x 5 @7 205
drop12% - 3x 5 drop12% 110. - 3x 5 drop12%
@5-6 110 Spoto Press 3x 5 @6 105. Spoto Press 3x 5 @6-7
- 100 -
@7 Barbell Row 3x 10 @7.5 Barbell Row 3x 10 @8
@7 Leg Press 3x 15 @7.5 Leg Press 3x 15 @8
@7 db pec flyes 3x 15 @7.5 db pec flyes 3x 15 @8
- -
157. DAY2 DAY2 165.
5.15
@6 High Bar Squat 3x 8 @6.5 160 High Bar Squat 3x 8 @7 160.
2.5.1
- - 155
47.5
85.8
@6 Close Grip Bench 3x 8 @6.5 90 Close Grip Bench 3x 8 @7
5.90
- -
@7 DB Bench Press 3x 12 @7.5 DB Bench Press 3x 12 @7
@7 neutral grip seat 3x 12 @7.5 neutral grip seat 3x 12 @7
@7 Curl of choice 3x 15 @7.5 Curl of choice 3x 15 @8
DAY3 DAY3
@6 130 Comp Bench 1x 1 @6.5 135 Comp Bench 1x 1 @7 140
@6 - 1x 6 @6.5 115 - 1x 6 @7 113
drop10% - 2x 6 drop10% - 2x 6 drop10%
@7 DB Shoulder Pre 3x 10 @7.5 DB Shoulder Pre 3x 10 @8 22.5
@7 Triceps Pushdow 3x 15 @7.5 Triceps Pushdow 3x 15 @8 34
@7 DB Reverese Fly 3x 15 @7.5 DB Reverese Fly 3x 15 @8 5
- -
DAY4 DAY4
@6 200 Comp Squat 1x 1 @6.5 Comp Squat 1x 1 @7 205
@5-6 Paused Squat, 3x 4 @5-6 Paused Squat, 3x 4 @6-7
@5-6 110 2-ct paused benc 4x 4 @5-6 2-ct paused benc 5x 3 @5-6
@6-7 160 Conventional Dead 3x 7 @7 Conventional Dead 3x 7 @7
WEEK 44 1113 WEEK 45 1120
DAY1 sets reps intensity load DAY1 sets reps intensity load
Deadlift 1x 1 @6 215 Deadlift 1x 1 @7.5 225
- 3x 6 160kg - 3x 6 165kg
Comp Bench 3x 4 @6 118 Comp Bench 3x 4 @6 105
- -
70.7
Barbell Row 4x 8 @7 Barbell Row 4x 8 @7 70
0.70
Leg Press 4x 12 @7 100.100.100 Leg Press 4x 12 @7
- -
- -
DAY2 140- DAY2 155.
Comp Squat 3x 8 @4-5 150k Comp Squat 3x 8 @5 150.
- g - 145
100. 100.
Larsen Press 3x 8 @5-6 100. Larsen Press 3x 8 @5-6 90.9
- 90 - 0
DB Bench Press 4x 10 @7 27.5 DB Bench Press 4x 10 @7
Curl of choice 4x 12 @7 Curl of choice 4x 12 @7

DAY3 DAY3
Comp Bench 1x 1 @6 133 Comp Bench 1x 1 @7 135
- 1x 6 @6 113 - 1x 6 @6
- 2x 6 drop10% - 2x 6 drop10%
lateral raise 4x 15 @7 5 lateral raise 4x 15 @7
cable facepulls 4x 15 @7 20 cable facepulls 4x 15 @7
single arm push 4x 15 @7 single arm push 4x 15 @7
- -
DAY4 DAY4
Comp Squat 1x 3 @5-6 Comp Squat 1x 3 @6 188
- 4x 5 @5 - 4x 5 @5-6 160
Comp Bench 4x 4 @5-6 Comp Bench 4x 4 @6
Paused Deadlift 3x 3 @5-6 Paused Deadlift 3x 3 @6
WEEK 46 1127 WEEK 47 1204 WEEK 48
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Deadlift 1x 1 @6.5 220 Deadlift 1x 1 @8 230 Deadlift
- 3x 6 170kg - 3x 6 175kg -
Comp Bench 3x 4 @6 Comp Bench 4x 3 @6 Comp Bench
- - -
Barbell Row 4x 8 @8 Barbell Row 3x 8 @7 Penday row
Leg Press 4x 12 @8 Leg Press 3x 12 @7 Leg Press
- - -
- - -
DAY2 157. DAY2 DAY2
160.
5.15
Comp Squat 3x 8 @5-6 Comp Squat 3x 8 @6 155. Comp Squat
2.5.1
- - 155 -
105.
52.5
Larsen Press 3x 8 @6 100. Larsen Press 3x 8 @6 Larsen Press
- 100 - -
DB Bench Press 4x 10 @8 DB Bench Press 3x 8 @7 incline db press
Curl of choice 4x 12 @8 Curl of choice 3x 10 @7 standing hip lifts
Side Plank
DAY3 DAY3 DAY3
Comp Bench 1x 1 @7 135 Comp Bench 1x 1 @7.5 140 Comp Bench
- 1x 6 @6 115 - 1x 6 @6.5 -
- 2x 6 drop10% - 2x 6 drop10% -
lateral raise 4x 15 @8 lateral raise 3x 12 @7 lateral raise
cable facepulls 4x 15 @8 cable facepulls 3x 12 @7 cable facepulls
single arm push 4x 15 @8 single arm push 3x 12 @7 single arm push
- - -
DAY4 DAY4 DAY4
Comp Squat 1x 3 @7 190 Comp Squat 1x 3 @7.5 165.
193 Comp Squat
165.
122.
- 4x 5 @6 160 - 4x 5 @6.5 -
160.
5.12
Comp Bench 4x 4 @6 120 Comp Bench 3x 3 @6 160 Comp Bench
0.11
5
Paused Deadlift 3x 3 @6 170 Paused Deadlift 3x 3 @6 170 Paused Deadlift
 12/11-12/17 WEEK 49 12/18-12/24 WEEK 50
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 1 @6.5 220 Deadlift 1x 1 @8 230 Deadlift 1x 1
3x 6 180kg 120. - 3x 6 185kg - 3x 6
120.
4x 3 @6 Comp Bench 3x 3 @6 Comp Bench 3x 3
120.
115 - -
3x 8 @7 70 Penday row 3x 8 @8 Penday row 3x 8
3x 12 @7 Leg Press 3x 12 @8 Leg Press 3x 10
- -
- -
DAY2 DAY2
155-
2x 8 @6.5 Comp Squat 3x 6 @4-5 Comp Squat 3x 6
165
- -
2x 8 @6.5 Larsen Press 3x 6 @5 100 Larsen Press 3x 6
- 30.3 -
3x 8 @7 incline db press 3x 8 @8 2.5.3 incline db press 3x 8
3x ### @5 standing hip lifts 3x ### @5 0 standing hip lifts 3x ###
2x 1 20s Side Plank 2x 1 20s Side Plank 2x 1
DAY3 DAY3
1x 1 @8 143 Comp Bench 1x 1 @8.5 145 Comp Bench 1x 1
1x 6 @7 - 1x 5 @5-6 - 1x 5
2x 6 drop10% - 3x 5 drop10% - 3x 5
3x 15 @7 lateral raise 3x 15 @7 lateral raise 3x 15
3x 15 @7 cable facepulls 3x 15 @7 cable facepulls 3x 15
3x 15 @7 single arm push 3x 15 @7 single arm push 3x 15
- -
DAY4 DAY4
1x 3 @8 198 Comp Squat 1x 2 @6 Comp Squat 1x 2
4x 5 @7 160 - 4x 4 @5-6 - 4x 4
3x 3 @6 120 Comp Bench 3x 3 @5-6 Comp Bench 3x 3
3x 3 @6 180 Paused Deadlift 3x 2 @5-6 Paused Deadlift 3x 2
12/25-12/31 WEEK 51 1/01-1/07 WEEK 52 1/08-1/14
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@7.5 230 Deadlift 1x 1 @8.5 240 Deadlift 1x 1 @7
190kg - 3x 6 160kg 122. - 2x 6 165kg
5.12
@6 Comp Bench 3x 3 @6 Comp Bench 2x 3 @6 115
0.12
- 0 -
@8 Penday row 3x 6 @7 80 Penday row 2x 6 @7
@8 Leg Press 3x 8 @7 Leg Press 2x 6-8 @7
- -
- -
DAY2 DAY2
@5 Comp Squat 3x 6 @6 170 Comp Squat 2x 6 @6
- -
@5 Larsen Press 3x 6 @6 110 Larsen Press 2x 6 @6
- -
@8 incline db press 3x 8 @7 incline db press 2x 8 @7
@5 standing hip lifts 3x ### @5 standing hip lifts 3x ### @5
20s Side Plank 2x 1 20s Side Plank 2x 1 20s
DAY3 DAY3
@9 143 Comp Bench 1x 1 @7 133 Comp Bench 1x 1 @7
@6 - 1x 5 @6.5 - 1x 5 @7
drop10% - 3x 5 drop10% - 2x 5 drop10%
@8 lateral raise 2x 12 @7 lateral raise 2x 12 @7
@8 cable facepulls 2x 12 @7 cable facepulls 2x 12 @7
@8 single arm push 2x 12 @7 single arm push 2x 12 @7
- -
DAY4 DAY4
@6.5 195 Comp Squat 1x 2 @7 Comp Squat 1x 2 @8
@6 - 4x 4 @6.5 - 3x 4 @7
@5-6 120 Comp Bench 3x 3 @5-6 Comp Bench 3x 3 @5-6
@5-6 Paused Deadlift 5x 1 @5-6 Deadlift 7x 1 @6
WEEK 53 1/15-1/21 WEEK 54
DAY1 sets reps intensity load DAY1 sets reps intensity load
Deadlift 1x 1 @6.5 Deadlift 1x 5 147.5kg
- 3x 3 185kg - 2x 5 continue
Comp Squat 3x 3 170kg 3:1:0 Tempo Ben 1x 1 120kg
- Comp Bench 2x 8 @5 100
- Db Press 2x ### @6 30
- Neutral grip lat p 2x ### @6 52
50dis 5
- Farmers carry 2x 1 @6
tance
standing hip lifts 2x ### @6 8
DAY2 DAY2
Comp Bench 1x 1 @6.5 High Bar Squat 3x 5 132.5kg
- 3x 3 117.5kg -
- Larsen Press 2x 7 @5 95.9
- - 22.5.
- db military press 2x ### @6 20.2
- lateral raise 2x ### @6 0
5
- DB Reverese Fly 2x ### @6 5
DAY3 DAY3
Deadlift 7x 1 130kg Comp Bench 1x 1 @5-6 130
- - 1x 6 @5 113
- - 2x 6 drop10% 100
incline db press 2x ### @6
incline db seal r 2x ### @6
db skullcrusher 2x ### @6
tricep pushdown 3x ### @6
DAY4 DAY4
Deadlift 1x 1 @max Comp Squat 1x 6 @5
- 2x 6 drop10%
Paused Deadlift 3x 3 @5
Spoto Press 2x 5 @5
WEEK 55 129 WEEK 56 205 WEEK 57
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Deadlift 1x 8 147.5kg Deadlift 1x 8 147.5kg Deadlift
- 1x 8 continue - 2x 8 continue -
3:1:0 Tempo Ben 1x 1 120kg 3:1:0 Tempo Ben 1x 1 122.5kg 3:1:0 Tempo Ben
Comp Bench 3x 8 @5 100 Comp Bench 3x 8 @5-6 Comp Bench
Db Press 2x ### @7 30 Db Press 3x ### @7.5 Db Press
Neutral grip lat p 2x ### @7 Neutral grip lat p 3x ### @7.5 Neutral grip lat p
50dis 10 Farmers carry 50dis
Farmers carry 2x 1 @7 3x 1 @7 Farmers carry
tance tance
standing hip lifts 2x ### @7 8 standing hip lifts 3x ### @7 standing hip lifts
DAY2 DAY2 DAY2
High Bar Squat 3x 5 135kg High Bar Squat 3x 5 137.5kg High Bar Squat
- - 97.5. -
Larsen Press 3x 7 @5 Larsen Press 3x 7 @5-6 92.5. Larsen Press
- - 92.5 -
db military press 2x ### @7 db military press 3x ### @7.5 22.5 db military press
lateral raise 2x ### @7 lateral raise 3x ### @7 lateral raise
DB Reverese Fly 2x ### @7 DB Reverese Fly 3x ### @7 DB Reverese Fly
DAY3 DAY3 DAY3
Comp Bench 1x 1 @5-6 130 Comp Bench 1x 1 @6 133 Comp Bench
- 1x 6 @5-6 113 - 1x 6 @6 113 -
- 2x 6 drop10% 103 - 2x 6 drop10% 103 -
incline db press 2x ### @7 incline db press 3x ### @7.5 incline db press
incline db seal r 2x ### @7 incline db seal r 3x ### @7.5 incline db seal r
db skullcrusher 2x ### @7 db skullcrusher 3x ### @7.5 db skullcrusher
tricep pushdown 3x ### @7 tricep pushdown 3x ### @7 tricep pushdown
DAY4 DAY4 DAY4
Comp Squat 1x 6 @5-6 168 Comp Squat 1x 6 @6 170 Comp Squat
- 2x 6 drop10% - 2x 6 drop10% -
Paused Deadlift 3x 3 @5-6 165 Paused Deadlift 3x 3 @6 170 Paused Deadlift
Spoto Press 3x 5 @5 105 Spoto Press 3x 5 @6 105 Spoto Press
 因為過年
212 吃飽飽 WEEK 58 219 WEEK 59 226
sets reps intensity load
150太 DAY1 sets reps intensity load DAY1 sets reps
1x 8 150kg 輕鬆 我 Deadlift 1x 1 @5 210 Deadlift 1x 1
2x 8 135kg 直接 - 3x 8 @5 165 - 3x 8
1x 1 125kg 160 3:1:0 Tempo Ben 1x 1 @5-6 3:1:0 Tempo Ben 1x 1
3x8
3x 8 @6 Comp Bench 3x 8 @5-6 Comp Bench 3x 8
3x ### @8 Db Press 3x 10 @7 Db Press 3x 10
3x ### @8 Neutral grip lat p 3x 10 @7 Neutral grip lat p 3x 10
50dis 50dis
3x 1 @7 Farmers carry 2x 1 @7 Farmers carry 2x 1
tance tance
3x ### @7 standing hip lifts 2x ### @7 standing hip lifts 2x ###
DAY2 DAY2
3x 5 140kg High Bar Squat 2x 9 127.5kg High Bar Squat 3x 8
- -
3x 7 @6 100 Comp Bench 3x 7 @5-6 Comp Bench 3x 7
- -
3x ### @8 20 db military press 3x 10 @7 db military press 3x 10
3x ### @7 lateral raise 3x 12 @7 lateral raise 3x 12
3x ### @7 DB Reverese Fly 3x 12 @7 DB Reverese Fly 3x 12
DAY3 DAY3
1x 1 @6 133 Comp Bench 1x 1 @6 130 Comp Bench 1x 1
1x 6 @6 115 - 1x 5 @5 - 1x 5
2x 6 drop10% 105 - 3x 5 drop10% - 3x 5
3x ### @8 incline db press 3x 10 @7 incline db press 3x 10
3x ### @8 incline db seal r 3x 10 @7 incline db seal r 3x 10
3x ### @8 db skullcrusher 3x 12 @7 db skullcrusher 3x 12
3x ### @7.5 tricep pushdown 3x 12 @7 tricep pushdown 3x 12
DAY4 DAY4
1x 6 @6 170 Comp Squat 1x 3 @5-6 Comp Squat 1x 3
2x 6 drop10% 150 - 1x 6 @5-6 - 1x 6
3x 3 @6 170 - 2x 6 drop10% - 2x 6
3x 5 @6 105 Paused Deadlift 3x 3 @6 Paused Deadlift 3x 3
Comp Bench 3x 4 @5 Comp Bench 3x 4
 WEEK 60 304 WEEK 61 311
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@6 220 Deadlift 1x 1 @6.5 225
175. Deadlift 1x 1 @7 230
180.
@6 - 3x 7 @6 175. - 3x 7 @6.5 175.
@6 125 3:1:0 Tempo Ben 1x 1 @6 170
125 3:1:0 Tempo Ben 1x 1 @6.5 170
105.
@6 Comp Bench 3x 8 @6.5 105. Comp Bench 3x 8 @7
@7.5 Db Press 3x 10 @7.5 100 Db Press 3x 10 @7.5
@7.5 Neutral grip lat p 3x 10 @7.5 Neutral grip lat p 3x 10 @7.5
50dis 50dis 50dis
@7 Farmers carry 2x 1 @7 Farmers carry 2x 1 @7
tance tance tance
@7 standing hip lifts 2x ### @7 standing hip lifts 2x ### @7
DAY2 DAY2
130kg High Bar Squat 3x 8 132.5kg High Bar Squat 3x 8 135kg
105. - 105. -
@5-6 105. Comp Bench 3x 7 @5-6 100. Comp Bench 3x 7 @6
100 - 25.2
100 -
2.5.2
@7.5 db military press 4x 10 @7.5 db military press 3x 10 @7.5 22.5
2.5.2
@7 lateral raise 4x 12 @7 6
0 lateral raise 3x 12 @7
@7 DB Reverese Fly 4x 12 @7 DB Reverese Fly 3x 12 @7
DAY3 DAY3
@6.5 135 Comp Bench 1x 1 @6.5 135 Comp Bench 1x 1 @7
@6 118 - 1x 5 @6 120 - 1x 5 @6.5
drop10% 105 - 3x 5 drop10% - 3x 5 drop10%
@7.5 30 incline db press 4x 10 @7.5 incline db press 3x 10 @7.5
@7.5 25 incline db seal r 4x 10 @7.5 incline db seal r 3x 10 @7.5
@7.5 db skullcrusher 3x 12 @7.5 db skullcrusher 3x 12 @7
@7 tricep pushdown 3x 12 @7 tricep pushdown 3x 12 @7
DAY4 DAY4
@6 Comp Squat 1x 3 @6.5 Comp Squat 1x 3 @7
@6 - 1x 6 @6.5 - 1x 6 @7
drop10% - 2x 6 drop10% - 2x 6 drop10%
@6 Paused Deadlift 3x 2 @6.5 Paused Deadlift 3x 2 @7
@5-6 Comp Bench 3x 4 @5-6 Comp Bench 3x 4 @5-6
WEEK 62 318 WEEK 63 325
DAY1 sets reps intensity load DAY1 sets reps intensity load
Deadlift 1x 1 @6 220 Deadlift 1x 1 @6.5 225
- 3x 6 @5-6 - 3x 6 @6
3:1:0 Tempo Ben 1x 1 @6 125 3:1:0 Tempo Ben 1x 1 @6.5 130
Comp Bench 3x 7 @5-6 105 Comp Bench 3x 7 @6 108
Penday row 3x 10 @7 Penday row 3x 10 @7.5
Db Press 3x 10 @7 Db Press 3x 10 @7.5
seated Leg Curl 3x 12 @7 seated Leg Curl 3x 12 @7.5
Plank 2x 1 1mis/45s Plank 2x 1 1mis/45s
DAY2 DAY2
High Bar Squat 3x 8 @4-5 140 High Bar Squat 3x 8 @5-6 145
- -
Comp Bench 3x 6 @5-6 110 Comp Bench 3x 6 @5-6 110
- -
db military press 3x 10 @7 20 db military press 3x 10 @7.5
lateral raise 3x 12 @7 6 lateral raise 3x 12 @7
DB Reverese Fly 3x 12 @7 5 DB Reverese Fly 3x 12 @7
DAY3 DAY3
Comp Bench 1x 1 @6.5 138 Comp Bench 1x 1 @7 140
- 1x 5 @6 - 1x 5 @6.5
- 3x 5 drop10% - 3x 5 drop10%
neutral grip db pr 3x 10 @7 neutral grip db pr 3x 10 @7.5
incline db seal r 3x 10 @7 incline db seal r 3x 10 @7.5
Weighted Pushup 3x ### @7 Weighted Pushup 3x ### @7
single arm push 3x ### @7 single arm push 3x ### @7
DAY4 DAY4
Comp Squat 1x 2 @6 185 Comp Squat 1x 2 @6.5 190
- 1x 5 @6 - 1x 5 @6.5 173
- 2x 5 drop10% - 2x 5 drop10%
Paused Deadlift 4x 3 @5-6 Paused Deadlift 4x 3 @5-6 115.
183
115.
Comp Bench 4x 3 @5-6 Comp Bench 4x 3 @5-6
110.
110
WEEK 64 401 WEEK 65 408 WEEK 66
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Deadlift 1x 1 @7 230 Deadlift 1x 1 @7.5 240 Deadlift
- 3x 6 @6 - 3x 6 @6.5 -
3:1:0 Tempo Ben 1x 1 @6.5 3:1:0 Tempo Ben 1x 1 @7 135 3:1:0 Tempo Ben
Comp Bench 3x 7 @6 Comp Bench 3x 7 @6.5 Comp Bench
Penday row 3x 10 @8 Penday row 3x 10 @7 Penday row
Db Press 3x 10 @8 Db Press 3x 10 @7 Db Press
seated Leg Curl 3x 12 @8 seated Leg Curl 3x 12 @7 seated Leg Curl
Plank 2x 1 45s/30s Plank 2x 1 50s/35s Plank
DAY2 DAY2 DAY2
High Bar Squat 3x 8 @6-7 150 High Bar Squat 3x 8 @7 153 Comp Squat
- - 115. -
Comp Bench 3x 6 @6-7 Comp Bench 3x 6 @6-7 115. Comp Bench
- - 110 -
db military press 3x 10 @8 db military press 3x 10 @7 db military press
lateral raise 3x 12 @7 lateral raise 3x 12 @7 lateral raise
DB Reverese Fly 3x 12 @7 DB Reverese Fly 3x 12 @7 DB Reverese Fly
DAY3 DAY3 DAY3
Comp Bench 1x 1 @7.5 145 Comp Bench 1x 1 @8 150 Comp Bench
- 1x 5 @7 - 1x 5 @7.5 125 -
- 3x 5 drop10% - 3x 5 drop10% -
neutral grip db pr 3x 10 @8 neutral grip db pr 3x 10 @7 neutral grip db pr
incline db seal r 3x 10 @8 incline db seal r 3x 10 @7 incline db seal r
Weighted Pushup 3x ### @7.5 Weighted Pushup 3x ### @7 single arm push
single arm push 3x ### @7.5 single arm push 3x ### @7
DAY4 DAY4 DAY4
Comp Squat 1x 2 @7 195 Comp Squat 1x 2 @7.5 200 Comp Squat
- 1x 5 @6.5 - 1x 5 @6.5 175 -
- 2x 5 drop10% - 2x 5 drop10%
Paused Deadlift 4x 3 @6-7 Paused Deadlift 4x 3 @7 190 Paused Deadlift
Comp Bench 4x 3 @6 Comp Bench 4x 3 @6.5 110 Comp Bench
416 WEEK 67 WEEK 68 4/29
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 1 @7 235 Deadlift 1x 1 @8.5 245 Deadlift 1x 1
3x 5 @4-5 - 3x 5 @5 - 3x 4
1x 1 @6 3:1:0 Tempo Ben 1x 1 @6.5 130 3:1:0 Tempo Ben 1x 1
3x 7 @5 Comp Bench 3x 7 @6 Comp Bench 3x 7
2x 10 @7 Penday row 2x 10 @7.5 Penday row 3x 10
2x 10 @7 Db Press 2x 10 @7.5 Db Press 3x 10
3x 12 @7 seated Leg Curl 3x 12 @7 seated Leg Curl 3x 12
2x 1 45s/30s Plank 2x 1 30s/25s Plank 2x 1
DAY2 DAY2
3x 6 @5-6 168 Comp Squat 3x 6 @6 Comp Squat 3x 6
- -
3x 6 @5-6 110 Comp Bench 3x 6 @6 Comp Bench 3x 6
- -
3x 10 @7.5 db military press 3x 10 @8 db military press 3x 10
2x 12 @7 lateral raise 2x 12 @7 lateral raise 3x 12
2x 12 @7 DB Reverese Fly 2x 12 @7 DB Reverese Fly 3x 12
DAY3 DAY3
1x 1 @7 140 Comp Bench 1x 1 @7.5 Comp Bench 1x 1
1x 5 @6.5 115 - 1x 5 @6.5 - 1x 5
3x 5 drop10% - 3x 5 drop10% - 3x 5
3x 10 @7.5 neutral grip db pr 3x 10 @8 neutral grip db pr 3x 10
2x 10 @7.5 incline db seal r 2x 10 @8 incline db seal r 3x 10
3x ### @7 single arm push 3x ### @7 single arm push 3x ###

DAY4 DAY4
1x 1 @7 205 Comp Squat 1x 1 @7.5 Comp Squat 1x 1
3x 4 @5-6 - 3x 4 @6 - 3x 4
4x 4 @5-6 175 Paused Deadlift 3x 5 @5-6 Paused Deadlift 3x 5
3x 3 @6 Comp Bench 3x 3 @6.5 Comp Bench 3x 3
 WEEK 69 506 WEEK 70 0 5/13-19
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@7.5 240 Deadlift 1x 1 @8 Deadlift 1x 1 195kg
@5 - 3x 4 @5.5 - 3x 4 172.5kg
@6.5 3:1:0 Tempo Ben 1x 1 @7 -
@6.5 103 Comp Bench 3x 7 @6.5 Goblet Squat 3x 10 @6-7 30
@7 Penday row 3x 10 @7.5 incline db seal r 3x 12 @6-7 20
@7 Db Press 3x 10 @7.5 Neutral grip lat p 3x 12 @6-7
@7 seated Leg Curl 3x 12 @7.5 -
50s/35s Plank 2x 1 30s/20s -
DAY2 DAY2
@6.5 Comp Squat 3x 6 @6.5 Comp Bench 1x 5 @5 115
- - 3x 5 @5
@6.5 Comp Bench 3x 6 @6.5 DB Shoulder Pre 3x 10 @6-7
- Flat db bench pr 3x 10 @6-7
@7 db military press 3x 10 @7.5 single arm lying d 3x 15 @6-7
@7 lateral raise 3x 12 @7 lateral raise 3x 15 @6-7
@7 DB Reverese Fly 3x 12 @7 -
DAY3 DAY3
@7 Comp Bench 1x 1 @8 Comp Squat 1x 5 @5 170
@7 - 1x 5 @7 - 3x 5 @5 160
drop10% - 3x 5 drop10% DB RDL 3x 10 @6-7 32.5
@7 neutral grip db pr 3x 10 @7.5 T-bar rows 3x 10 @6-7 30
@7 incline db seal r 3x 10 @7.5 db step ups 3x 15 @6-7 14.1
@7 single arm push 3x ### @7 lying leg curl 3x 15 @6-7

DAY4 DAY4
@7 Comp Squat 1x 1 @8 215 Comp Squat 1x 1 197.5kg
@6.5 - 3x 4 @6.5 - 3x 4 140kg
Comp Bench 1x 1 @6
@5-6 Paused Deadlift 3x 5 @5-6 - 3x 4 92.5kg
@6.5 Comp Bench 3x 3 @6.5 CG Bench press 3x 8 @6-7
Tricep pushdown 3x 15 @6-7
WEEK 71 1 5/20-26 WEEK 72 2 5/27-6/2
DAY1 sets reps intensity load DAY1 sets reps intensity load
Deadlift 1x 1 @6 Deadlift 1x 1 @7
- 5x 4 160kg - 5x 4 167.5kg
- -
Goblet Squat 4x 10 @7 Goblet Squat 4x 10 @8
incline db seal r 4x 12 @7 incline db seal r 4x 12 @8
Neutral grip lat p 4x 12 @7 Neutral grip lat p 4x 12 @8
- -
- -
DAY2 DAY2
Comp Bench 1x 5 115kg Comp Bench 1x 5 117.5kg
- 3x 5 - 3x 5
DB Shoulder Pre 4x 10 @7 20 DB Shoulder Pre 4x 10 @8
Flat db bench pr 4x 10 @7 30 Flat db bench pr 4x 10 @8
single arm lying d 4x 15 @7 7.5 single arm lying d 4x 15 @8
lateral raise 4x 15 @7 lateral raise 4x 15 @8
- -
DAY3 DAY3
Comp Squat 1x 5 172.5kg Comp Squat 1x 5 177.5kg
- 3x 5 - 3x 5
DB RDL 4x 10 @7 DB RDL 4x 10 @8
T-bar rows 4x 10 @7 T-bar rows 4x 10 @8
db step ups 4x 15 @7 db step ups 4x 15 @8
lying leg curl 4x 15 @7 lying leg curl 4x 15 @8

DAY4 DAY4
Comp Squat 1x 1 @6 190 Comp Squat 1x 1 @7 195
- 5x 4 145kg - 5x 4 150kg
Comp Bench 1x 1 @6 Comp Bench 1x 1 @7
- 5x 4 95kg - 5x 4 100kg
CG Bench press 4x 8 @7 CG Bench press 4x 8 @8
Tricep pushdown 4x 15 @7 Tricep pushdown 4x 15 @8
WEEK 73 3 6/3-9 WEEK 74 4 6/10-16 WEEK 75
DAY1 sets reps intensity load DAY1 sets reps intensity load DAY1
Deadlift 1x 1 @8 245 Deadlift 1x 1 @9 250 Deadlift
- 5x 4 175kg - 5x 4 180kg -
- - -
Goblet Squat 3x 8 @7.5 Goblet Squat 3x 8 @7 Comp Bench
incline db seal r 3x 10 @7.5 incline db seal r 3x 10 @7 -
Neutral grip lat p 3x 10 @7.5 Neutral grip lat p 3x 10 @7
- - -
- - -
DAY2 DAY2 DAY2
Comp Bench 1x 5 @7 120 Comp Bench 1x 5 @7.5 125
120. Comp Squat
- 3x 5 @6.5 118 - 3x 5 @7 115. -
DB Shoulder Pre 3x 8 @7.5 DB Shoulder Pre 3x 8 @7 115 Comp Bench
Flat db bench pr 3x 8 @7.5 Flat db bench pr 3x 8 @7 -
single arm lying d 3x 12 @7.5 single arm lying d 3x 12 @7
lateral raise 3x 12 @7.5 lateral raise 3x 12 @7
- - -
DAY3 DAY3 DAY3
Comp Squat 1x 5 @7 180 Comp Squat 1x 5 @7.5 188 Comp Bench
- 3x 5 @6.5 170 - 3x 5 @7 170 -
DB RDL 3x 8 @7.5 DB RDL 3x 8 @7 DB Shoulder Pre
T-bar rows 3x 8 @7.5 T-bar rows 3x 8 @7 Flat db bench pr
db step ups 3x 12 @7.5 db step ups 3x 12 @7 single arm lying d
lying leg curl 3x 12 @7.5 lying leg curl 3x 12 @7 lateral raise

DAY4 DAY4 DAY4

Comp Squat 1x 1 @8 205 Comp Squat 1x 1 @9 225 Comp Squat
- 5x 4 155kg - 5x 4 160kg -
Comp Bench 1x 1 @8 140 Comp Bench 1x 1 @9 140 Comp Bench
- 5x 4 102.5kg - 5x 4 107.5 -
CG Bench press 3x 6 @7.5 CG Bench press 3x 6 @7 DB RDL
Tricep pushdown 3x 12 @7.5 Tricep pushdown 3x 12 @7
 5 6/17-23 WEEK 76 6 6/24-30 WEEK 77 7
sets reps intensity load DAY1 sets reps intensity load DAY1 sets reps
1x 3 205kg Deadlift 1x 1 @8.5 245 Deadlift 1x 1
3x 3 185kg - 5x 3 167.5kg - 5x 3
- -
1x 5 @6.5 Comp Bench 1x 8 @6.5 108 Comp Bench 1x 8
2x 5 drop10% - 2x 8 drop10% - 2x 8
Leg press 3x 8 @7 Leg press 2x 8
neutral grip seat 3x 10 @7 neutral grip seat 2x 10
single arm seate 3x 10 @7 single arm seate 2x 10
DAY2 DAY2
1x 3 @6.5 Comp Squat 1x 1 @7 205 Comp Squat 1x 1
3x 3 drop10% - 5x 3 150kg - 5x 3
1x 3 @6.5 Comp Bench 1x 1 @7 130 Comp Bench 1x 1
2x 3 drop10% - 5x 3 100kg - 5x 3
CG Bench press 3x 8 @7 CG Bench press 2x 8
single arm push 3x 15 @7 single arm push 2x 15
- -
DAY3 DAY3
1x 4 @5 Comp Bench 1x 4 @6.5 Comp Bench 1x 4
2x 4 drop10% - 3x 4 @6 - 3x 4
2x 7 @7 Larsen Press 3x 8 @8 Larsen Press 3x 8
2x 8 @7 db military press 3x 8 @7 db military press 2x 8
2x 12 @7 Incline reverese f 3x 15 @7 Incline reverese f 2x 15
2x 12 @7 Tricep pushdown 3x 15 @7 Tricep pushdown 2x 15
- -
DAY4 DAY4
1x 5 @5 Comp Squat 1x 4 @6.5 Comp Squat 1x 4
3x 5 drop10% - 3x 4 @6 - 3x 4
1x 5 @5 3-ct Paused Ben 1x 1 @6.5 3-ct Paused Ben 1x 1
3x 5 drop10% - 2x 1 @6 - 2x 1
2x 7 @6 Paused Deadlift 1x 5 @6.5 Paused Deadlift 1x 4
- 2x 5 @6 - 2x 4
 7/1-7 WEEK 78 8 7/8-14 WEEK 79 9 7/15-21
intensity load DAY1 sets reps intensity load DAY1 sets reps intensity load
@7.5 Deadlift 1x 1 @9 Deadlift 1x 1 @7.5
175kg - 2x 3 182.5kg - 3x 3 177.5kg
- -
@6.5 Comp Bench 1x 7 @6.5 Comp Bench 1x 7 @7
drop10% - 2x 7 drop10% - 2x 7 drop10%
@7 Leg press 1x 8 @7 Leg press 1x 8 @7
@7 neutral grip seat 1x 10 @7 neutral grip seat 1x 10 @7
@7 single arm seate 1x 10 @7 single arm seate 1x 10 @7
DAY2 DAY2
@8 Comp Squat 1x 1 @7.5 Comp Squat 1x 1 @9
155kg - 5x 3 160kg - 2x 3 167.5kg
@8.5 Comp Bench 1x 1 @8 Comp Bench 1x 1 @9
102.5kg - 5x 3 107.5kg - 2x 3 110kg
@7 CG Bench press 1x 8 @7 CG Bench press 1x 8 @7
@7 single arm push 1x 12 @7 single arm push 1x 12 @7
- -
DAY3 DAY3
@7 Comp Bench 1x 4 @7.5 Comp Bench 1x 4 @7
@6.5 - 2x 4 @7 - 2x 4 @6.5
@8 Larsen Press 3x 6 @7 Larsen Press 2x 6 @7
@7 db military press 2x 8 @7 db military press 2x 8 @7
@7 Incline reverese f 2x 12 @7 Incline reverese f 2x 12 @7
@7 Tricep pushdown 2x 12 @7 Tricep pushdown 2x 12 @7
- -
DAY4 DAY4
@7 Comp Squat 1x 4 @7.5 Comp Squat 1x 4 @7
@6.5 - 3x 4 @6.5 - 2x 4 @6
@6.5 3-ct Paused Ben 1x 1 @7 3-ct Paused Ben 1x 1 @6.5
@6 - 2x 1 @6.5 - 2x 1 @6
@6.5 Paused Deadlift 1x 3 @6.5 Paused Deadlift 1x 2 @6.5
@6 - 1x 3 @6 - 2x 2 @6
WEEK 80 10 7/22-27
5 days out sets reps intensity load
Deadlift 1x 3 @6-6.5
- 2x 3 drop10%
Comp Bench 1x 5 @7
- 2x 5 @6

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4 days out
Comp Squat 1x 3 @6-6.5
- 2x 3 drop10%
Comp Bench 1x 3 @7
- 2x 3 @6

3 days out
Comp Squat 6x 1 120kg
Comp Bench 6x 1 80kg
Deadlift 6x 1 135kg
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Battle Day - Jet 1rms

Comp Squat 1x 1 max
Comp Bench 1x 1 max
Deadlift 1x 1 max
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