12 WEEKS OF

ENTER YOUR 1RMS

SQUAT 725
BENCH PRESS 435
DEADLIFT 815
DAY WEEK 1

(HEAVY) SETS REPS WT

BENCH PRESS 2 12 285
INCLINE PRESS 2 12 230
CHEST/TRICEPS DUMBBELL FLYE
DIP 3 MAX *
SUPINATED PUSHDOWN

(HEAVY) SETS REPS WT

HAMMER CURL
BARBELL CURL
BACK/BICEPS DEADLIFT 2 12 540
WIDE GRIP PULLDOWN
WIDE GRIP SEATED ROW

SEATED CALF RAISE

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 2 12 255
SEATED PRESS 2 12 @8
SHOULDERS/TRICEPS SKULLCRUSHER
ELBOWS-OUT EXTENSION
LATERAL RAISE
BAND PULL-APART

(HEAVY) SETS REPS WT

SQUAT 2 12 480
FRONT SQUAT 2 12 335
SINGLE-LEG PRESS
LEGS
GLUTE-HAM RAISE
HAMSTRING CURL

VACUUM HOLD 5 MAX

* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3
AT LEAST 10 REP
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS.
POSITION). EACH FOLLOWING WEEK, USE TH
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS.
POSITION). EACH FOLLOWING WEEK, USE TH
2 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
POUNDS 5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W

2 3 4

SETS REPS WT SETS REPS WT SETS

3 8 315 2 10 320 2
3 8 240 2 10 240 2
4-5 SETS X 12-15 REPS
3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS

2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

3 8 585 2 10 595 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

**

SETS REPS WT SETS REPS WT SETS

3 8 285 2 10 290 2
3 8 ADD WT 2 10 SAME WT 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS

2-3 SETS OF 20+ REPS

SETS REPS WT SETS REPS WT SETS

3 8 520 2 10 530 2
3 8 345 2 10 345 2
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
U PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL Y
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
LOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES

E INSTRUCTIONS IN THE COURSE. CHECK

S ON EXERCISES MARKED WITH *

REPS WT
8 330
8 250

MAX *

REPS WT

8 620

REPS WT
8 295
8 ADD WT

REPS WT
8 550
8 355

MAX
E SAME WEIGHT UNTIL YOU PERFORM

0 SECOND HOLD IN THE STRETCHED

 12 WEEKS OF
ENTER YOUR 1RMS
SQUAT 100
BENCH PRESS 100
DEADLIFT 100
DAY WEEK 5

(HEAVY) SETS REPS WT

BENCH PRESS 1 1 90
3 5 80
CHEST/SHOULDERS SEATED PRESS 3 6 @8

DB UPRIGHT ROW S/S BAND

PULL APART
DB FLYE

(LIGHT) SETS REPS WT

BARBELL ROW 3 6 @8
WIDE GRIP CHIN 3 6 @8
CLOSE GRIP SEATED ROW
BACK/BICEPS INCLINE SHRUG
CONCENTRATION CURL
THICK BAR CURL

SEATED CALF RAISE

(HEAVY) SETS REPS WT

SQUAT 3 5 80
BELT SQUAT 3 6 @8
LEGS GLUTE-HAM RAISE
SEATED HAMSTRING CURL
S/S STIFF LEG DB DL

VACUUM HOLD 5 MAX

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 5 5 80
INCLINE SMITH EXTENSION
SHOULDERS/TRICEPS
BW TRICEPS EXTENSION 3 MAX **

LATERAL RAISE S/S REVERSE

PEC DECK

(HEAVY) SETS REPS WT

BACK/BICEPS
 DEADLIFT 3 5 80
REVERSE HYPEREXTENSION
BACK/BICEPS CHEAT DB ROW
INCLINE DB CURL

PLANK 5 MAX
* YES, YOU ARE STILL STUCK WI

** YOU MUST PERFORM AT LEAST 10 REPS PER SET ON BW EXTENSIONS. IF YOU PERFORM
PERFORM AT LEAST 1
*** IN WEEK 5, CHOOSE A WEIGHT THAT YOU CAN DO FOR ABOUT 15-20 REPS. THEN DO
FAILURE. IF, AT THE END OF 10 MINUTES, YOU PERFORMED AT LEAST 5
12 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE
POUNDS 5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED

6 7 8

SETS REPS WT SETS REPS WT SETS

3 1 95 1 1 100 1
5 3 85 3 3 85
3 4 ADD WT 2 6 SAME WT 2

3 SETS X 12 REPS

2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS

3 4 ADD WT 2 6 SAME WT 2
3 4 ADD WT 2 6 SAME WT 2
2-3 SETS OF 12-15 REPS
2-3 SETS X 20+ REPS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

SETS REPS WT SETS REPS WT SETS

5 3 85 3 3 85 1
3 4 ADD WT 2 6 SAME WT 2
2-3 SETS OF 8-12 REPS
3 SETS X 12 REPS

5 MAX 5 MAX 5

SETS REPS WT SETS REPS WT SETS

5 5 85 5 5 90 5
4-5 SETS OF 5-8 REPS
3 MAX ** 3 MAX ** 3

3 SETS X 15 REPS

SETS REPS WT SETS REPS WT SETS

 5 3 85 3 3 85 1
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
***

5 MAX 5 MAX 5
U ARE STILL STUCK WITH THESE. PERFORM THEM EXACTLY AS YOU DID IN WEEKS 1-4.

IONS. IF YOU PERFORM AT LEAST 3X10 IN WEEK 5, ADD WEIGHT IN WEEK 6 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIG
PERFORM AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
15-20 REPS. THEN DO AS MANY REPS AS POSSIBLE IN 10 MINUTES, RESTING AS LITTLE AS POSSIBLE BETWEEN SETS AND TAKING
ERFORMED AT LEAST 50 REPS, THEN ADD WEIGHT THE NEXT WEEK. OTHERWISE, REPEAT THE SAME WEIGHT AND TRY FOR 50.
NOTES

E INSTRUCTIONS IN THE COURSE. CHECK

S ON EXERCISES MARKED WITH *

REPS WT
AMRAP 90

4 ADD WT

REPS WT
4 ADD WT
4 ADD WT

REPS WT
AMRAP 90
4 ADD WT

MAX

REPS WT
5 80

MAX **

REPS WT
 AMRAP 90

MAX

REPEAT THE SAME WEIGHT UNTIL YOU

WEEN SETS AND TAKING EACH SET TO

IGHT AND TRY FOR 50.
 12 WEEKS OF
ENTER YOUR 1RMS
SQUAT 120
BENCH PRESS 82.5
DEADLIFT 140
DAY WEEK 9

(HEAVY) SETS REPS WT

BENCH PRESS 4 2 77.5
BENCH/SHOULDERS/TRI
CEPS DIP 3 MAX *
STANDING PRESS
FREE TIME 20 MIN

(HEAVY) SETS REPS WT

DEADLIFT 4 2 130
GLUTE-HAM RAISE 5 MAX *
DEADLIFT/ABS
FREE TIME 20 MIN

PLANK 5 MAX

(LIGHT) SETS REPS WT

CLOSE GRIP BENCH PRESS 4 3 65
BENCH/BACK/BICEPS CHIN 3 MAX *
CHEAT DB ROW

BARBELL CURL

(HEAVY) SETS REPS WT

SQUAT 4 2 110
SQUAT/LEGS FRONT SQUAT 2 3 65
LEG PRESS

VACUUM HOLD 5 MAX

* YOU MUST PERFORM AT LEAST 10 REPS PER SET. IF YOU PERFORM AT LEAST 10 IN EVE
AT LEAST 10 RE
12 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE
POUNDS 2.5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED

10 11 12

SETS REPS WT SETS REPS WT SETS

5 1 77.5 * 2 2RM 1
3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS (LIGHT)
15 MIN 10 MIN N/A

SETS REPS WT SETS REPS WT SETS

5 1 132.5 * 2 2RM 1
5 MAX * 5 MAX * 5
15 MIN 10 MIN N/A

5 MAX 5 MAX 5

SETS REPS WT SETS REPS WT SETS

4 3 65 2 3 65
3 MAX * 3 MAX * 3
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS

SETS REPS WT SETS REPS WT SETS

5 1 115 * 2 2RM 1
2 3 70 2 3 70
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
RM AT LEAST 10 IN EVERY SET WEEK 9, ADD WEIGHT IN WEEK 10 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NOTES

E INSTRUCTIONS IN THE COURSE. CHECK

S ON EXERCISES MARKED WITH *

12

REPS WT
3 75
MAX *

N/A

REPS WT
3 125
MAX *
N/A

MAX

REPS WT

MAX *

REPS WT
3 107.5

MAX
E SAME WEIGHT UNTIL YOU PERFORM