3-DAY

WEEKS

TOTAL BODY

1-6

EXERCISES

SQUAT

TOTAL BODY

3
NOTES
Barbell__
Dumbbell__
Machine__
Leg Curl__

HAMSTRING

SQUAT

HAMSTRING

Dumbbell__
Machine__
Leg Curl__
RDL__

PULLDOWN

12-16
4-8
4-8
4-8
4-8
4-8
2-6

Dumbbell__
Barbell__

2-6

Dumbbell__

Dumbbell__
Machine__
Barbell__

LOW ROW

6-10

Barbell__

Machine__
Barbell__

OVERHEAD PRESS

14-18

RDL_deadlif
t_
Barbell__

LUNGE gen de fandare

CHEST PRESS

Rx WT

Dumbbell__
Machine__
Wide grip__
Close grip__
Other__

ABDOMINALS
Machine__

6-10
6-10
8-12
4-8
6-10
6-10
8-12
4-8
16-20

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
3-DAY

WEEKS

TOTAL BODY

7-12

EXERCISES
DEAD LIFT

16-20
TOTAL BODY

Machine__

3
NOTES
Barbell__
Dumbbell__
Plate
Machine__
-load__

LEG PRESS
Selectorize
Barbell__
d__

DEAD LIFT

Dumbbell__
Plate
Machine__
-load__

LEG PRESS

HAMSTRING

INCLINE PRESS

Selectorize
d__
Leg Curl__
RDL__
Barbell__
Dumbbell__
Machine__
Barbell__

LOW ROW

Dumbbell__
Machine__
Barbell__

DECLINE PRESS

PULLDOWN

Dumbbell__
Machine__
Wide grip__
Close grip__

Rx WT

10-14
6-10
8-12
4-8
8-12
4-8
6-10
2-6
6-10
6-10
6-10
6-10
6-10
6-10
8-12
8-12
8-12
8-12

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
Machine__

14-18
14-18

3-DAY

WEEKS

TOTAL BODY

1-6

EXERCISES

TOTAL BODY

2
NOTES

BODY WEIGHT DIPS

CHIN UPS
INCLINE PRESS

Barbell__
Dumbbell__

Rx WT
MAX
REP
S
MAX
REP
S

10-14

Barbell__
Machine__

LOW ROW

Dumbbell__

10-14

Barbell__
Machine__

OVERHEAD PRESS

Dumbbell__

8-12

Barbell__
Machine__

UPRIGHT ROW
PUSH UPS
PULLDOWN
SQUAT

Dumbbell__

8-12

Machine__

MAX
REP
S

Wide grip__
Close
grip__
Barbell__
Dumbbell__
Plate
-load__
Machine__

LEG PRESS
SQUAT

16-20
10-14

Barbell__
Selectorize
d__
Dumbbell__
Plate
-load__
Machine__

LEG PRESS
HAMSTRING

10-14

8-12
6-10

Selectorize
Leg
d__ Curl__
RDL__

10-14

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
3-DAY

TOTAL
BODY

16-20

WEEKS

7-12

EXERCISES

Machine__

TOTAL BODY

2
NOTES

PUSH UPS
CHEST-TO-BAR
PULL UPS

Barbell__

DECLINE PRESS

Dumbbell__

PULLDOWN
OVERHEAD PRESS

Machine__
Wide grip__
Close grip__
Barbell__
Dumbbell__

Rx WT
MAX
REP
S
MAX
REP
S

10-14
10-14
6-10

Barbell__
Machine__

LOW ROW

Dumbbell__
Barbell__
Machine__

CLOSE GRIP BENCH Dumbbell__

FACE PULLS
DEAD LIFT
LUNGE
DEAD LIFT
LUNGE

Machine__
Bench__
Barbell__
Dumbbell__
Machine__
Barbell__
Dumbbell__
Barbell__
Dumbbell__
Machine__
Barbell__
Dumbbell__

6-10
1014
8-12
16-20
6-10
8-12
4-8

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

HAMSTRING

Leg Curl__
RDL__
Other__

ABDOMINALS

8-12
10-14

Machine__

3-DAY

WEEKS

TOTAL BODY

1-6

EXERCISES

CHEST PRESS

TOTAL BODY

1
NOTES
Barbell__
Dumbbell__
Machine__
Barbell__

LOW ROW

Dumbbell__
Machine__
Barbell__

SQUAT

Dumbbell__
Machine__
Barbell__

OVERHEAD PRESS

PULLDOWN

Dumbbell__
Machine__
Wide grip__
Close grip__
Plate
-load__

LEG PRESS
Selectorize
Barbell__
d__

INCLINE PRESS

Dumbbell__
Machine__
Machine__

UPRIGHT ROW

HAMSTRING

Barbell__
Dumbbell__
Leg Curl__
RDL__
Other__

ABDOMINALS
Machine__

Rx WT

8-12
8-12
8-12
8-12
10-14
10-14
6-10
6-10
6-10
6-10
8-12
8-12
4-8
4-8
4-8
4-8
8-12
8-12
16-20

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
3-DAY
TOTAL
BODY

WEEKS

7-12

EXERCISES

OVERHEAD PRESS

PULLDOWN

DECLINE PRESS

16-20
TOTAL BODY

Machine__

1
NOTES
Barbell__
Dumbbell__
Machine__
Wide grip__
Close grip__
Barbell__
Dumbbell__
Machine__
Machine__

UPRIGHT ROW

Barbell__
Barbell__
Dumbbell__

CHEST PRESS

Dumbbell__
Machine__
Barbell__

LOW ROW

Dumbbell__
Machine__
Barbell__

DEAD LIFT

LUNGE

HAMSTRING

Dumbbell__
Machine__
Barbell__

Rx WT

8-12
4-8
8-12
4-8
10-14
6-10
10-14
6-10
6-10
6-10
6-10
6-10
10-14
6-10
10-14

Dumbbell__

6-10

Leg Curl__

8-12

RDL__

8-12

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPSWT

DATE
-

REPS

Other__

ABDOMINALS
Machine__

10-14
10-14