Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload

Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
Incline Close Grip Bench Press 2 0 3/fail Incline Close Grip Bench Press 2 0 3/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 1/fail Incline Close Grip Bench Press 2 0 1/2 reps of Week 1
JM Press 2 0 3/fail JM Press 2 0 3/fail JM Press 2 0 2/fail JM Press 2 0 2/fail JM Press 2 0 2/fail JM Press 2 0 1/fail JM Press 2 0 1/2 reps of Week 1
Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 1/fail Medium Grip Bench Press 2 0 1/2 reps of Week 1
Barbell Bent Over Row 2 0 3/fail Barbell Bent Over Row 2 0 3/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 1/fail Barbell Bent Over Row 2 0 1/2 reps of Week 1
Normal Grip Pulldown 2 0 3/fail Normal Grip Pulldown 2 0 3/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 1/fail Normal Grip Pulldown 2 0 1/2 reps of Week 1
Dumbbell Side Lateral Raise 3 0 3/fail Dumbbell Side Lateral Raise 3 0 3/fail Dumbbell Side Lateral Raise 3 0 2/fail Dumbbell Side Lateral Raise 3 0 2/fail Dumbbell Side Lateral Raise 3 0 2/fail Dumbbell Side Lateral Raise 3 0 1/fail Dumbbell Side Lateral Raise 2 0 1/2 reps of Week 1
Hanging Knee Raise 2 0 3/fail Hanging Knee Raise 2 0 3/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 1/fail Hanging Knee Raise 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
High Bar Squat 3 0 3/fail High Bar Squat 3 0 3/fail High Bar Squat 3 0 2/fail High Bar Squat 3 0 2/fail High Bar Squat 3 0 2/fail High Bar Squat 3 0 1/fail High Bar Squat 2 0 1/2 reps of Week 1
Leg Press 2 0 3/fail Leg Press 2 0 3/fail Leg Press 2 0 2/fail Leg Press 2 0 2/fail Leg Press 2 0 2/fail Leg Press 2 0 1/fail Leg Press 2 0 1/2 reps of Week 1
Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 3/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 2/fail Lying Leg Curl 3 0 1/fail Lying Leg Curl 2 0 1/2 reps of Week 1
Calves on Calf Machine 4 0 3/fail Calves on Calf Machine 4 0 3/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 1/fail Calves on Calf Machine 2 0 1/2 reps of Week 1
Cable Tricep Pushdown 3 0 3/fail Cable Tricep Pushdown 3 0 3/fail Cable Tricep Pushdown 3 0 2/fail Cable Tricep Pushdown 3 0 2/fail Cable Tricep Pushdown 3 0 2/fail Cable Tricep Pushdown 3 0 1/fail Cable Tricep Pushdown 2 0 1/2 reps of Week 1
Standing Barbell Shoulder Press 3 0 3/fail Standing Barbell Shoulder Press 3 0 3/fail Standing Barbell Shoulder Press 3 0 2/fail Standing Barbell Shoulder Press 3 0 2/fail Standing Barbell Shoulder Press 3 0 2/fail Standing Barbell Shoulder Press 3 0 1/fail Standing Barbell Shoulder Press 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
Normal Grip Pulldown 2 0 3/fail Normal Grip Pulldown 2 0 3/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 2/fail Normal Grip Pulldown 2 0 1/fail Normal Grip Pulldown 2 0 1/2 reps of Week 1
Underhand Pulldown 2 0 3/fail Underhand Pulldown 2 0 3/fail Underhand Pulldown 2 0 2/fail Underhand Pulldown 2 0 2/fail Underhand Pulldown 2 0 2/fail Underhand Pulldown 2 0 1/fail Underhand Pulldown 2 0 1/2 reps of Week 1
Barbell Bent Over Row 2 0 3/fail Barbell Bent Over Row 2 0 3/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 2/fail Barbell Bent Over Row 2 0 1/fail Barbell Bent Over Row 2 0 1/2 reps of Week 1
Cable Facepull 3 0 3/fail Cable Facepull 3 0 3/fail Cable Facepull 3 0 2/fail Cable Facepull 3 0 2/fail Cable Facepull 3 0 2/fail Cable Facepull 3 0 1/fail Cable Facepull 2 0 1/2 reps of Week 1
Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 3/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 1/fail Medium Grip Bench Press 2 0 1/2 reps of Week 1
Incline Close Grip Bench Press 2 0 3/fail Incline Close Grip Bench Press 2 0 3/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 2/fail Incline Close Grip Bench Press 2 0 1/fail Incline Close Grip Bench Press 2 0 1/2 reps of Week 1
Hanging Knee Raise 2 0 3/fail Hanging Knee Raise 2 0 3/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 2/fail Hanging Knee Raise 2 0 1/fail Hanging Knee Raise 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
Deadlif 3 0 3/fail Deadlif 3 0 3/fail Deadlif 3 0 2/fail Deadlif 3 0 2/fail Deadlif 3 0 2/fail Deadlif 3 0 1/fail Deadlif 2 0 1/2 reps of Week 1
45 Degree Back Raise 3 0 3/fail 45 Degree Back Raise 3 0 3/fail 45 Degree Back Raise 3 0 2/fail 45 Degree Back Raise 3 0 2/fail 45 Degree Back Raise 3 0 2/fail 45 Degree Back Raise 3 0 1/fail 45 Degree Back Raise 2 0 1/2 reps of Week 1
High Bar Squat 2 0 3/fail High Bar Squat 2 0 3/fail High Bar Squat 2 0 2/fail High Bar Squat 2 0 2/fail High Bar Squat 2 0 2/fail High Bar Squat 2 0 1/fail High Bar Squat 2 0 1/2 reps of Week 1
Hammer Curl 3 0 3/fail Hammer Curl 3 0 3/fail Hammer Curl 3 0 2/fail Hammer Curl 3 0 2/fail Hammer Curl 3 0 2/fail Hammer Curl 3 0 1/fail Hammer Curl 2 0 1/2 reps of Week 1
Dumbbell Shrug 3 0 3/fail Dumbbell Shrug 3 0 3/fail Dumbbell Shrug 3 0 2/fail Dumbbell Shrug 3 0 2/fail Dumbbell Shrug 3 0 2/fail Dumbbell Shrug 3 0 1/fail Dumbbell Shrug 2 0 1/2 reps of Week 1
Calves on Calf Machine 4 0 3/fail Calves on Calf Machine 4 0 3/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 2/fail Calves on Calf Machine 4 0 1/fail Calves on Calf Machine 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4: Day 4: Day 4:
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
 Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1: Day 1: Day 1:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2: Day 2: Day 2:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 3: Day 3: Day 3:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
Week 1 Week 2 Week 3: Deload
Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 4: Day 4: Day 4:
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1