WEEK 1

DAY 1 (MON)

For more info follow my blog at www.Manhavenproject.com

reps sets
Squat

Bench Press

Squat

Dumbbell fly
Inc. DB press

FULL

Partial

Raw

5
4

1
1

55%
65%

0.0
0.0

0.0
0.0

297.0
351.0

3
2
5
4
3
3
5
4
3
2
10
10

2
4
1
1
2
5
1
1
1
4
5
4

75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

405.0
459.0
150.0
180.0
210.0
240.0
270.0
324.0
378.0
432.0

Full gear Partial gear/Partial ROM Raw Maxes

Squat
bench
deadlift

Bench Press
Floor Press
Lat Pull down
Abs

reps sets
3
1
3
2
4
3
6
10

2
4
5
5
5
4

FULL
0.0

Partial
0.0

Raw
305.0

60%
70%

0.0
0.0

0.0
0.0

366.0
427.0

Squat

Bench Press

Deadlift

Bench Press

Dumbbell fly

Triceps
Abs

Bench Press
reps sets
3
1
3
1
3
2
3
2
2
4
5
1
4
1
3
2
2
5
10
5

%
50%
60%
70%
80%
85%
55%
65%
75%
85%

FULL
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0
518.5
165.0
195.0
225.0
255.0

reps
5
4
3
3
5
4
3
3
5
5

sets
1
1
2
5
1
1
2
6
1
1

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%

FULL
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
270.0
324.0
378.0
432.0
150.0
180.0
210.0
240.0
297.0
351.0

4
10
10

4
5
3

75%

0.0

0.0

405.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0

5
5
4
3
3
3
3
3
4
8

1
1
5
5
1
1
2
4
5
3

55%
65%
75%

0.0
0.0
0.0

0.0
0.0
0.0

165.0
195.0
225.0

65%
75%
85%
95%

0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0

396.5
457.5
518.5
579.5

DAY 5 (SAT)
Dead to Knees

DAY 3 (WED)

540
300
610

DAY 4 (FRI)

Squat

%
50%

0
0
0

CHANGE ONLY THIS BOX!!!!

DAY 2 (TUES)
Dead on box

0
0
0

Floor Press
Rev Band DL

Leg Press
Abs

Squat with Bands

Good Mornings

4
8

5
4

WEEK 2
DAY 1 (MON)
Bench Press

Squat

Bench Press

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
2

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
150.0
180.0
210.0
240.0

1
5

3
1

90%
50%

0.0
0.0

0.0
0.0

270.0
270.0

4
3
2
5
4
3
2
10
5

1
1
4
1
1
1
4
5
5

65%
75%
85%
55%
65%
75%
85%

0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

351.0
405.0
459.0
165.0
195.0
225.0
255.0

Squat
bench
deadlift

DO NOT TYPE HERE!!!!

DAY 4 (FRI)

Bench Press

reps
5
4
3
2
1
2
5

sets
1
1
2
2
3
2
1

%
50%
60%
70%
80%
90%
80%
50%

FULL
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
270.0
324.0
378.0
432.0
486.0
432.0
150.0

1
2
6
6
5
3

60%
70%
80%

0.0
0.0
0.0

0.0
0.0
0.0

180.0
210.0
240.0

Floor Press
Dumbbell fly
Abs

4
3
2
2
10
8

reps
3

sets
1

%
55%

FULL
0.0

Partial
0.0

Raw
335.5

3
3
2
4
4
4
10
4
4
5

1
2
5
1
1
5
5
1
4
5

65%
75%
85%
55%
65%
75%

0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0

396.5
457.5
518.5
165.0
195.0
225.0

50%
60%

0.0
0.0

0.0
0.0

305.0
366.0

Squat

DAY 2 (TUES)
Dead on Box

Incline Bench
Floor Press
Lat Pull Down
Abs

reps sets
3
1
2
2
1
5
4
6
3
6
8

%
55%
65%
75%

FULL
0.0
0.0
0.0

Partial
0.0
0.0
0.0

Raw
335.5
396.5
457.5

DAY 5 (SAT)

5
5
4

Deadlift

DAY 3 (WED)
Deadlifts

Bench Press

reps sets
3
1
3
1
3
2
2
2
1
3
5
1
4
2
3
2

Full gear Partial gear/Partial ROM Raw Maxes

0
0
540.0
0
0
300.0
0
0
610.0

%
50%
60%
70%
80%
90%
50%
60%
70%

FULL
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0
549.0
150.0
180.0
210.0

Bench Press

Triceps
Deadlift
Good Mornings

Dumbbell fly
Rev Band DL

Good Mornings

3
10
4
4
4
8

5
5
1
2
4
4

80%

0.0

0.0

240.0

65%
75%
85%

0.0
0.0
0.0

0.0
0.0
0.0

396.5
457.5
518.5

%
55%
65%
75%

FULL
0.0
0.0
0.0

Partial
0.0
0.0
0.0

Raw
297.0
351.0
405.0

WEEK 3
DAY 1 (MON)
Squat

Bench Press

Squat

Dumbbell fly
Good Mornings

reps sets
5
1
4
1
3
2
2
5
4
3

5
1
1
2

85%
50%
60%
70%

0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0

459.0
150.0
180.0
210.0

3
5
4
3
3
10
8

6
1
1
1
4
5
4

80%
50%
60%
70%
80%

0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0

240.0
270.0
324.0
378.0
432.0

Squat
bench
deadlift

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

Bench Press

DAY 2 (TUES)
Dead on box

Bench Press

Floor Press
Squat with Bands
Good Mornings

reps sets
3
2
3
2
2
6
5
1
4
3
3
4
5

2
4
5
5
5

%
50%
60%
65%
55%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
305.0
366.0
396.5
165.0

65%
75%

0.0
0.0

0.0
0.0

195.0
225.0

Dumbbell fly
Lat Pull Down
Good Mornings

Deadlift

Dead to knees

Bench Press

%
50%
60%
70%
75%
50%

FULL
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
457.5
150.0

reps
5
5
5
4
5

sets
1
1
1
4
1

%
50%
60%
70%
75%
50%

FULL
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
270.0
324.0
378.0
405.0
150.0

4
3
3
10
5
8

1
2
7
5
5
4

60%
70%
80%

0.0
0.0
0.0

0.0
0.0
0.0

180.0
210.0
240.0

reps
3
3
3

sets
1
1
2

%
50%
60%
70%

FULL
0.0
0.0
0.0

Partial
0.0
0.0
0.0

Raw
305.0
366.0
427.0

3
2
5
5
4
4
7

2
4
1
2
5
1
1

80%
85%
55%
65%
75%
60%
70%

0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

488.0
518.5
165.0
195.0
225.0
366.0
427.0

DAY 5 (SAT)

DAY 3 (WED)
reps sets
3
1
3
1
3
2
3
4
5
1

Full gear Partial gear/Partial ROM Raw Maxes

0
0
540.0
0
0
300.0
0
0
610.0

Bench Press

Rev Band DL

Deadlift

Incline Bench
Good Mornings

4
3
3
3
3
3
3
4
5

1
2
2
1
1
1
5
5
5

60%
70%
80%
50%
60%
70%
80%

0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

180.0
210.0
240.0
305.0
366.0
427.0
488.0

%
55%
65%
75%
85%
50%

FULL
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0

Raw
297.0
351.0
405.0
459.0
150.0

Triceps
Squats with Bands

4
4
10
4

2
4
5
5

80%
90%

0.0
0.0

0.0
0.0

488.0
549.0

WEEK 4
DAY 1 (MON)
Squat

Bench Press

Dumbbell fly
Squat

Good Mornings

reps sets
5
1
4
1
3
2
2
4
5
1
4
3
3
10

1
2
6
5

60%
70%
80%

0.0
0.0
0.0

0.0
0.0
0.0

180.0
210.0
240.0

5
4
3
3
8

1
2
1
4
5

50%
60%
70%
80%

0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0

270.0
324.0
378.0
432.0

Squat
bench
deadlift

DO NOT TYPE HERE!!!!

DAY 4 (FRI)
Squat

DAY 2 (TUES)
Bench Press
Dead on box

Floor Press
Lat Pull Down
Abs

reps sets
3
1
3
1
2
2
1
3
2
6
5
5
8
3

%
50%
60%
70%
75%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Full gear Partial gear/Partial ROM Raw Maxes

0
0
540.0
0
0
300.0
0
0
610.0

Raw
305.0
366.0
427.0
457.5
Dumbbell fly
Abs

reps
5
4
3

sets
1
1
2

%
50%
60%
70%

FULL
0.0
0.0
0.0

Partial
0.0
0.0
0.0

Raw
270.0
324.0
378.0

3
5
4
3
3
2
3
10
8

6
1
1
2
2
3
3
5
4

80%
50%
60%
70%
80%
85%
80%

0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

432.0
150.0
180.0
210.0
240.0
255.0
240.0

reps
3
3
3
2

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0

DAY 5 (SAT)
DAY 3 (WED)
Deadlift

reps sets
3
1
3
1
3
2
3
2

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0

Dead to Knees

Bench Press

Rev Band DL

Good Mornings

2
5
4
3
3
2
3
3
3
3
2
2

4
1
1
2
2
2
1
1
2
2
2
2

85%
50%
60%
70%
80%
90%
65%
75%
85%
95%
105%

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

518.5
150.0
180.0
210.0
240.0
270.0
396.5
457.5
518.5
579.5
640.5

%
55%
65%
75%
85%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

Raw
297.0
351.0
405.0
459.0
150.0
180.0
210.0
240.0

Floor Press
Dumbell OHP
Deadlift

Leg Press

3
5
4
4
4
4

5
6
1
1
4
5

50%
60%
65%

0.0
0.0
0.0

0.0
0.0
0.0

305.0
366.0
396.5

WEEK 5
DAY 1 (MON)
Squat

Bench Press

reps sets
5
1
4
1
3
2
2
4
5
1
4
1
3
2
3
6

Dumbbell fly

10

Squat

5
4
3
2
5
10

1
1
1
4
5
4

Good Mornings
Abs

Bench Press

Lat Pull Down

Good Mornings

50%
60%
70%
80%

0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0

270.0
324.0
378.0
432.0

reps sets
3
1
3
2
2
5
3
1
3
2
3
5
6
5
8
4

%
50%
60%
70%
55%
65%
75%

FULL
0.0
0.0
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
165.0
195.0
225.0

reps sets

FULL

Partial

Raw

55%

0.0

0.0

335.5

DAY 4 (FRI)
Bench Press

Squat

Bench Press

Dumbbell fly
Leg Presses

DAY 3 (WED)
Deadlift

Full gear Partial gear/Partial ROM Raw Maxes

0
0
540.0
0
0
300.0
0
0
610.0

DO NOT TYPE HERE!!!!

DAY 2 (TUES)
Dead on box

Squat
bench
deadlift

DAY 5 (SAT)

reps
5
4
3
3

sets
1
1
2
5

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
150.0
180.0
210.0
240.0

5
4
3
3
5
5
5
10
10

1
1
2
6
1
1
4
5
5

50%
60%
70%
80%
50%
60%
70%

0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0

270.0
324.0
378.0
432.0
150.0
180.0
210.0

Bench Press

Dumbbell fly
Rev Band DL

Abs

3
3
2
5
4
3
3
2
10
3
3
3
3
2
8

1
2
4
1
1
2
2
4
5
1
1
2
2
3
4

65%
75%
85%
50%
60%
70%
80%
85%

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

396.5
457.5
518.5
150.0
180.0
210.0
240.0
255.0

60%
70%
80%
90%
100%

0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.0
0.0
0.0

366.0
427.0
488.0
549.0
610.0

Deadlift

Incline Bench
Floor Press
Triceps

reps
3
3
3
2
3
2
10

sets
1
1
2
6
5
5
5

%
50%
60%
70%
80%

FULL
0.0
0.0
0.0
0.0

Partial
0.0
0.0
0.0
0.0

Raw
305.0
366.0
427.0
488.0