week 1

1 day (Monday) % reps sets

1 Squat 50% 3 1
60% 3 1
70% 3 1
75% 2 3
2 Bench press 50% 3 1
60% 3 1
70% 3 1
75% 2 3
3 Abs 10 3

3 day (Wednesday) % reps sets

1 Squat 50% 3 1
60% 3 1
70% 2 1
80% 2 1
90% 1 1
100%-
105% 1 2-3
2 Bench press 50% 3 1
60% 3 1
70% 2 1
80% 2 1
90% 1 1
100%-
105% 1 2-3
3 Deadlift 50% 3 1
60% 2 1
70% 2 1
80% 1 1
90% 1 1
100%-
105% 1 2-3

5 day (Friday) % reps sets

1 Squat 50% 3 1
60% 3 1
70% 3 1
75% 2 4
2 Bench press 55% 3 1
65% 3 1
75% 3 5
3 Dumbbell fly 10 5
4 Good morning (standing) 5 5
5 Abs 10 3

week 2
1 day (Monday) % reps sets
1 Squat 50% 3 1
60% 3 1
70% 3 1
80% 2 4
2 Bench press 50% 3 1
60% 3 1
70% 3 1
 80% 3 5
3 Dumbbell fly 8 4
4 Squat
DOPO IL 4x2 80%
75% 3 4

3 day (Wednesday) % reps sets

1 Deadlift up to knees 50% 3 1
60% 2 1
65% 2 1
70% 1 3
2 Bench press 50% 3 1
60% 3 1
70% 3 1
80% 3 2
85% 2 3
3 Dumbbell fly 10 5
4 Deadlift 50% 3 1
DOPO IL 3x1 70% 60% 3 1
70% 3 1
80% 3 5
5 Abs 10 3

5 day (Friday) % reps sets

1 Bench press 50% 3 1
60% 3 1
70% 3 1
80% 3 5
2 Squat 50% 3 1
60% 3 1
70% 3 1
80% 3 5
3 Bench press
DOPO IL 5x3 80%
70% 4 4
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets
1 Squat 50% 3 1
60% 3 1
70% 3 1
80% 2 5
2 Bench press 50% 3 1
60% 3 1
70% 3 1
80% 2 3
85% 1 3
3 Dumbbell fly 8 4
4 Abs 4 5

3 day (Wednesday) % reps sets

1 Bench press 50% 3 1
60% 3 1
 70% 3 1
80% 2 5
2 Dumbbell fly 8 4
3 Deadlift 50% 3 1
60% 3 1
70% 3 1
75% 2 5
4 Good morning (standing) 5 4

5 day (Friday) % reps sets

1 Squat 50% 3 1
60% 3 1
70% 2 1
75% 2 3
2 Bench press 50% 3 1
60% 3 1
70% 3 1
75% 2 4
3 Abs 8 3

week 4
1 day (Monday) % reps sets
1 Bench press 50% 3 1
60% 3 1
70% 2 1
75% 1 4
1 Deadlift 50% 3 1
60% 2 1
70% 2 4
3 Abs 8 2

3 day (Wednesday) % reps sets

1 Squat 50% 3 1
60% 3 2
70% 2 3
2 Bench press 50% 3 1
60% 3 2
70% 2 3

5-6-7 day
Competition