Week#:____ Dates:___________________

PowerUpper Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
BarbellBenchPress 34 35
InclineDumbbellBenchPress 34 610
BentOverRow 34 35
LatPullDown 34 610
OverheadPress 23 58
BarbellCurl 23 610
Skullcrusher 23 610
PowerLower Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
Squat 34 35
Deadlift 34 35
LegPress 34 1015
LegCurl 34 610
CalfExercise 23 610
HypertrophyUpper Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
InclineBarbellBenchPress 34 812
FlatBenchDumbbellFly 34 812
SeatCableRow 34 812
OneArmDumbbellRow 34 812
DumbbellLateralRaise 34 812
SeatedInclineDumbbellCurl 34 812
CableTricepExtension 34 812
HypertrophyLower Day:_________
Exercise Weight SetsRec./Perf. RepsRec./Perf
FrontSquat 34 812
BarbellLunge 34 812
LegExtension 34 1015
LegCurl 34 1015
SeatedCalfRaise 34 812
CalfPress 34 812
Notes: