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Bench
Squat
Deadlift
Rounding
Maxes and roundinUse whatever unit
Big thans to reddi
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"RM
#$$
%$$
&$$
'.&
g will be set for all routines from this page but can be changed on individualyou want.
user !u!yesmanwriter for help formatting these sheets to mae them simple
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pages.
r and more accessible
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
)$* '%$ 1 AMAP
)$* '%$ 2 5
+$* '"$ 3 8 - 10
Curls/pullups/pulldowns of your choce 3 8
(ee ' Bench Press (arm Up
)&* '&& 1 AMAP)&* '&& 2 3
+&* ''& 3 ! - 8
Curls/pullups/pulldowns of your choce " 8
(ee # Bench Press (arm Up
,$* '+$ 1 AMAP
,$* '+$ 2 1
)$* '%$ 3 5
Curls/pullups/pulldowns of your choce 5 8
(ee % Bench Press (arm Up
-ew "RM 1 1
Curls/pullups/pulldowns of your choce 2 8
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Max #$$
Rounding '.&
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
)$* '%$ 3 5
+$* '"$ 3 8 - 10
#rceps e$tensons of your choce 3 8
%B press& 'yes& dps& or pec dec 3 12
Curls/pullups/pulldowns of your choce 3 8
(ee ' Bench Press (arm Up)&* '&& 3 3
+&* ''& 3 ! - 8
#rceps e$tensons of your choce " 8
%B press& 'yes& dps& or pec dec " 12
Curls/pullups/pulldowns of your choce " 8
(ee # Bench Press (arm Up
,$* '+$ 3 1
)$* '%$ 3 5
#rceps e$tensons of your choce 5 8%B press& 'yes& dps& or pec dec 5 12
Curls/pullups/pulldowns of your choce 5 8
(ee % Bench Press (arm Up
-ew "RM 1 1
#rceps e$tensons of your choce 2 8
%B press& 'yes& dps& or pec dec 2 12
Curls/pullups/pulldowns of your choce 2 8
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Max #$$
Rounding '.&
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
)$* '%$ 3 5
+$* '"$ 3 8 - 10
Pn press fro( chest or 'oor press "$RM 1 10
"$RM "
#rceps e$tensons of your choce 3 8
%B press& 'yes& dps& or pec dec 3 12
Curls/pullups/pulldowns of your choce 3 8
(ee ' Bench Press (arm Up
)&* '&& 3 3
+&* ''& 3 ! - 8
Pn press fro( chest or 'oor press )RM 1 8
)RM 3
#rceps e$tensons of your choce " 8
%B press& 'yes& dps& or pec dec " 12
Curls/pullups/pulldowns of your choce " 8
(ee # Bench Press (arm Up
,$* '+$ 3 1
)$* '%$ 3 5
Pn press fro( chest or 'oor press RM 1 !
RM 2
#rceps e$tensons of your choce 5 8
%B press& 'yes& dps& or pec dec 5 12
Curls/pullups/pulldowns of your choce 5 8
(ee % Bench Press (arm Up
-ew "RM 1 1
Pn press fro( chest or 'oor press #RM 1 3
#rceps e$tensons of your choce 2 8
%B press& 'yes& dps& or pec dec 2 12
Curls of your choce 2 8
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Max #$$
Rounding '.&
/M0M for "$ minutes or until y
/M0M for "$ minutes or until y
/M0M for "$ minutes or until y
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ou miss a rep. 1f you2re still going at "$ minutes3 switch to every #$ seconds
ou miss a rep. 1f you2re still going at "$ minutes3 switch to every #$ seconds
ou miss a rep. 1f you2re still going at "$ minutes3 switch to every #$ seconds
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
)$* '%$ " 5
)&* '&& 1 3
)&* '&& 1 AMAP
1f you get more than & reps on your 4M453 bump your training max up & pound
)*((er Curl " 10
(ee ' Bench Press (arm Up)$* '%$ 2 5
)&* '&& 3 3
)&* '&& 1 AMAP
1f you get more than & reps on your 4M453 bump your training max up & pound
)*((er Curl 6eavier 3 10
(ee # Bench Press (arm Up
)&* '&& 3 3
,$* '+$ 2 1
,$* '+$ 1 AMAP1f you get more than # reps on your 4M453 bump your training max up & pound
)*((er Curl 6eavier 3 8
(ee % Bench Press (arm Up
+$* '"$ 5 3
)*((er Curl (" (eight 3 8
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Day ' (eight Sets Reps
Close +rp Bench (arm Up
"'RM 1 12
"'RM 3 8 - 10
Curls/pullups/pulldowns of your choce "&RM 2 12 - 15
Close +rp Bench (arm Up"$RM 1 10
"$RM " ! - 8
Curls/pullups/pulldowns of your choce "&RM 2 12 - 15
Close +rp Bench (arm Up
)RM 1 8
)RM 5 5 - !
Curls/pullups/pulldowns of your choce "&RM 2 12 - 15
Bench (arm Up
-ew "RM 1 1
Curls/pullups/pulldowns of your choce "&RM 3 12 - 15
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Max #$$
Rounding '.&
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Day " (eight Sets
(ee " Bench Press (arm Up
)$* '%$ "
)&* '&& 2
#rceps e$tensons of your choce "
%B press "
Curls/pullups/pulldowns of your choce "
(ee ' Bench Press (arm Up)$* '%$ 2
)&* '&& "
#rceps e$tensons of your choce 6eavier 3
%B press 6eavier 3
Curls/pullups/pulldowns of your choce 6eavier 3
(ee # Bench Press (arm Up
)&* '&& 3
,$* '+$ 3
#rceps e$tensons of your choce 6eavier 3%B press 6eavier 3
Curls/pullups/pulldowns of your choce 6eavier 3
(ee % Bench Press (arm Up
+$* '"$ 5
#rceps e$tensons of your choce (" (eight 3
%B press (" (eight 3
Curls/pullups/pulldowns of your choce (" (eight 3
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Reps Day ' (eight Sets Reps
Close +rp Bench (arm Up
5 "'RM 1 12
3 "'RM 3 8 - 10
8 Curls of your choce #$RM 2 AMAP
8 %B rolln, trceps e$tensons #$RM 2 AMAP
10 %B 'y #$RM 2 AMAP
Close +rp Bench (arm Up5 "$RM 1 10
3 "$RM " ! - 8
8 Curls of your choce #$RM 3 AMAP
8 %B rolln, trceps e$tensons #$RM 3 AMAP
10 %B 'y #$RM 3 AMAP
Close +rp Bench (arm Up
3 )RM 1 8
1 )RM 5 5 - !
! Curls of your choce #$RM " AMAP! %B rolln, trceps e$tensons #$RM " AMAP
8 %B 'y #$RM " AMAP
Bench (arm Up
3 -ew "RM 1 1
! Curls of your choce '$RM 3 AMAP
! %B rolln, trceps e$tensons '$RM 3 AMAP
8 %B 'y '$RM 3 AMAP
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Max #$$
Rounding '.&
7ircuit with blood 8ow restricti
95ic weights you can get at le
7ircuit with blood 8ow restricti
95ic weights you can get at le
7ircuit with blood 8ow restricti95ic weights you can get at le
7ircuit (1
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n9
st '$:#$ reps with for your ;rst set.
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Day " (eight Sets
(ee " Bench Press (arm Up
)$* '%$ "
)&* '&& 2
e,hted dps "$RM 1
"$RM 3
#rceps e$tensons of your choce "
%B press "
Curls/pullups/pulldowns of your choce "
(ee ' Bench Press (arm Up
)$* '%$ 2
)&* '&& "
e,hted dps )RM 1
)RM 3
#rceps e$tensons of your choce 6eavier 3
%B press 6eavier 3
Curls/pullups/pulldowns of your choce 6eavier 3
(ee # Bench Press (arm Up
)&* '&& 3
,$* '+$ 3
e,hted dps RM 1
RM 3
#rceps e$tensons of your choce 6eavier 3
%B press 6eavier 3
Curls/pullups/pulldowns of your choce 6eavier 3
(ee % Bench Press (arm Up
+$* '"$ 5
e,hted dps RM 3
#rceps e$tensons of your choce (" (eight 3
%B press (" (eight 3
Curls/pullups/pulldowns of your choce (" (eight 3
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Reps Day ' (eight Sets Reps
Close +rp Bench (arm Up
5 "'RM 1 12
3 "'RM 3 8 - 10
10 Bodywe,ht pushups 2 AMAP
8 %B curl #$RM 2 AMAP 7ircuit wi
8 %B rolln, trceps e$tensons #$RM 2 AMAP 95ic wei
8 %B 'y #$RM 2 AMAP
10
Close +rp Bench (arm Up
5 "$RM 1 10
3 "$RM " ! - 8
8 Bodywe,ht pushups 3 AMAP
! %B curl #$RM 3 AMAP 7ircuit wi
8 %B rolln, trceps e$tensons #$RM 3 AMAP 95ic wei
8 %B 'y #$RM 3 AMAP
10
Close +rp Bench (arm Up
3 )RM 1 8
1 )RM 5 5 - !
! Bodywe,ht pushups " AMAP
" - 5 %B curl #$RM " AMAP 7ircuit wi
! %B rolln, trceps e$tensons #$RM " AMAP 95ic wei
! %B 'y #$RM " AMAP
8
Bench (arm Up
3 -ew "RM 1 1
3 Bodywe,ht pushups 1 AMAP
! %B curl '$RM 3 AMAP 7ircuit (1
! %B rolln, trceps e$tensons '$RM 3 AMAP 95ic wei
8 %B 'y '$RM 3 AMAP
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Max #$$
Rounding '.&
h blood 8ow restriction9
hts you can get at least '$:#$ reps with for your ;rst set.
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ts
ts
ts
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
+$* '"$ 2 8
+$* '"$ 1 AMAP
(ee ' Bench Press (arm Up
2 8
1 AMAP
1f you got ) or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot , or "$ reps3 increaseby & pounds. 1f you got ""or "' reps3 increase by "$pounds. 1f you got morethan "' reps3 increase by"& pounds.
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Day ' (eight Sets Reps
Bench Press (arm Up
+&* ''& 2 !
+&* ''& 1 AMAP
Bench Press (arm Up
2 !
1 AMAP
1f you got or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot + or ) reps3 increase by& pounds. 1f you got , or"$ reps3 increase by "$pounds. 1f you got morethan "$ reps3 increase by"& pounds.
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Day # (eight Sets Reps
Bench Press (arm Up Max #$$
)$* '%$ 2 " Rounding '.&
)$* '%$ 1 AMAP
Bench Press (arm Up
2 "
1 AMAP
1f you got % or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot & or reps3 increase by& pounds. 1f you got + or )reps3 increase by "$pounds. 1f you got morethan ) reps3 increase by "£s.
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
+&* ''& 5 5
Curls " 10 - 12
(ee ' Bench Press (arm Up
)$* '%'.& " 3+&* ''+.& 3 !
Curls " 10 - 12
(ee # Bench Press (arm Up
)&* ''.& " 3
+&* '#'.& 3 8
Curls " 10 - 12
(ee # Bench Press (arm Up
)$* '&$ 3 2
+&* '#& 3 5
Curls " 10 - 12
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Day ' (eight Sets Reps
Bench Press (arm Up
&$* "&$ 1 8
$* ")$ 1 !
+$* '"$ 2 "
)$* '%$ 2 3
Bench Press (arm Up
&$* "&'.& 1 8$* ")'.& 2 !
+$* '"'.& 2 5
+&* ''+.& 2 "
)$* '%'.& 3 3
Bench Press (arm Up
&$* "&& 1 8
$* ")& 2 !
+$* '"& 2 5
)$* '%+.& 2 3,$* '++.& 2 1
Bench Press (arm Up
&$* "&+.& 1 5
$* ")+.& 1 "
+$* ''$ 1 3
+&* '#& 2 3
)$* '&$ 2 2
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Day # (eight Sets Reps
Bench Press (arm Up (" Max
)$* '%$ 1 AMAP Rounding
1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &
Curls/pullups/pulldowns of your choce 3 8
Bench Press (arm Up (' Max
)$* '%'.& 1 AMAP1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &
Curls/pullups/pulldowns of your choce " 8
Bench Press (arm Up (# Max
)$* '%+.& 1 AMAP
1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &
Curls/pullups/pulldowns of your choce 5 8
Bench Press (arm Up (% Max
)&* '+.& 1 AMAP
1f you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "$ poun
0r wor up to new "RM "RM 1 AMAP
Curls/pullups/pulldowns of your choce 2 8
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#$$
'.&
pounds3 "'?> increase max by "$ pounds
#$&
pounds3 "'?> increase max by "$ pounds
#"$
pounds3 "'?> increase max by "$ pounds
#"&
ds
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Day " (eight Sets Reps
(ee " Bench Press (arm Up
+&* ''& 5 5
Close +rp Bench @based on "rm bench pressA
$* ")$ 2 8
$* ")$ 1 AMAP
Curls " 10 - 12
(ee ' Bench Press (arm Up)$* '%$ " 3
+&* ''& 3 !
Close +rp Bench @based on "rm bench pressA
&* ",& 2 !
&* ",& 1 AMAP
Curls " 10 - 12
(ee # Bench Press (arm Up
)&* '&& " 3
+$* '"$ 3 8Close +rp Bench @based on "rm bench pressA
+$* '"$ 2 "
+$* '"$ 1 AMAP
Curls " 10 - 12
(ee % Bench Press (arm Up
)$* '%$ 3 2
+$* '"$ 3 5
Close +rp Bench @based on "rm bench pressA
+&* ''& 3 3
Curls " 10 - 12
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Day ' (eight Sets Reps
Bench Press (arm Up
&$* "&$ 1 8
$* ")$ 1 !
+$* '"$ 1 "
)$* '%$ 1 3
)&* '&& 2 1
Bench Press (arm Up&$* "&$ 1 8
$* ")$ 1 !
+$* '"$ 1 5
+&* ''& 1 "
)$* '%$ 1 3
)&* '&& 2 2
Bench Press (arm Up
&$* "&$ 1 8
$* ")$ 1 !+$* '"$ 1 5
+&* ''& 1 "
)$* '%$ 1 3
)&* '&& 2 2
,$* '+$ 2 1
Bench Press (arm Up
&$* "&$ 1 5
$* ")$ 1 "
+$* '"$ 1 3
+&* ''& 2 3
)$* '%$ 2 2
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Day # (eight Sets Reps
Bench Press (arm Up Max #$$
)$* '%$ 2 3 Rounding '.&
#rceps e$tensons of your choce 3 8
%B press& 'yes& dps& or pec dec 3 12
Curls/pullups/pulldowns of your choce 3 8
Bench Press (arm Up)$* '%$ 3 "
#rceps e$tensons of your choce " 8
%B press& 'yes& dps& or pec dec " 12
Curls/pullups/pulldowns of your choce " 8
Bench Press (arm Up
)$* '%$ 5 "
#rceps e$tensons of your choce 5 8%B press& 'yes& dps& or pec dec 5 12
Curls/pullups/pulldowns of your choce 5 8
Bench Press (arm Up
)&* '&& 1 AMAP
4M45 : if you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "
#rceps e$tensons of your choce 2 8
%B press& 'yes& dps& or pec dec 2 12
Curls/pullups/pulldowns of your choce 2 8
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pounds
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Day " (eight Sets
(ee " Bench Press (arm Up
+&* ''& 5
Close +rp Bench @based on "rm bench pressA
$* ")$ 2
$* ")$ 1
Curls "
(ee ' Bench Press (arm Up
)$* '%$ "
+&* ''& 3
Close +rp Bench @based on "rm bench pressA
&* ",& 2
&* ",& 1
Curls "
(ee # Bench Press (arm Up
)&* '&& "
+$* '"$ 3
Close +rp Bench @based on "rm bench pressA
+$* '"$ 2+$* '"$ 1
Curls "
(ee % Bench Press (arm Up
)$* '%$ 3
+$* '"$ 3
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Close +rp Bench @based on "rm bench pressA
+&* ''& 3
Curls "
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Reps Day ' (eight Sets Reps
Bench Press (arm Up
5 &$* "&$ 1 8
$* ")$ 1 !
8 +$* '"$ 1 "
AMAP )$* '%$ 1 3
10 - 12 )&* '&& 2 1
)$* '%$ 1 "
+$* '"$ 1 !$* ")$ 1 8
&$* "&$ 1 10
Bench Press (arm Up
3 &$* "&$ 1 8
! $* ")$ 1 !
+$* '"$ 1 5
! +&* ''& 1 "
AMAP )$* '%$ 1 3
10 - 12 )&* '&& 2 2)$* '%$ 1 "
+$* '"$ 1 .
$* ")$ 1 10
&$* "&$ 1 12
Bench Press (arm Up
3 &$* "&$ 1 8
8 $* ")$ 1 !
+$* '"$ 1 5
" +&* ''& 1 "AMAP )$* '%$ 1 3
10 - 12 )&* '&& 2 2
,$* '+$ 2 1
Bench Press (arm Up
2 &$* "&$ 1 5
5 $* ")$ 1 "
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+$* '"$ 1 3
3 +&* ''& 2 3
10 - 12 )$* '%$ 2 2
+$* '"$ 1 "
$* ")$ 1 !
&$* "&$ 1 8
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Day # (eight Sets Reps
Bench Press (arm Up Max #$$
)$* '%$ 2 3 Rounding '.&
#rceps e$tensons of your choce 3 8
%B press& 'yes& dps& or pec dec 3 12
Curls/pullups/pulldowns of your choce 3 8
Bench Press (arm Up
)$* '%$ 3 "
#rceps e$tensons of your choce " 8
%B press& 'yes& dps& or pec dec " 12
Curls/pullups/pulldowns of your choce " 8
Bench Press (arm Up
)$* '%$ 5 "
#rceps e$tensons of your choce 5 8
%B press& 'yes& dps& or pec dec 5 12
Curls/pullups/pulldowns of your choce 5 8
Bench Press (arm Up
)&* '&& 1 AMAP
4M45 : if you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "$
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#rceps e$tensons of your choce 2 8
%B press& 'yes& dps& or pec dec 2 12
Curls/pullups/pulldowns of your choce 2 8
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pounds
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Day " (eight Sets Reps
(ee " Su*t (arm Up
+&* #$$ 1 AMAP 1f you get
+&* #$$ 3 AMAP -2 subtract '
(ee ' Su*t (arm Up
)$* #'$ 1 AMAP 1f you get
)$* #'$ 3 AMAP -2 subtract '
(ee # Su*t (arm Up
)&* #%$ 1 AMAP 1f you get
)&* #%$ 3 AMAP -2 subtract '
(ee % Su*t (arm Up
-ew "RM 1 1
+$* ')$ 3 10
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Rounding '.&
(" Max %$$
"$ or less3 eep your max the same next wee. 1f you get "":"'3 bump your max up & pounds for ne
reps from 4M45 set @so if you did ""3 you2re doing sets of ,A3 and do # more sets with the same wei
(' Max %$&
or less3 eep your max the same next wee. 1f you get ,:"$3 bump your max up & pounds for next
reps from 4M45 set @so if you did )3 you2re doing sets of A3 and do # more sets with the same weig
(# Max %"$
& or less3 eep your max the same next wee. 1f you get :+3 bump your max up & pounds for next
reps from 4M45 set @so if you did 3 you2re doing sets of %A3 and do # more sets with the same weig
(% Max %"&
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t wee. 1f you get "#?3 bump your max up "$ pounds for next wee
ht.
wee. 1f you get ""?3 bump your max up "$ pounds for next wee
t.
ee. 1f you get )?3 bump your max up "$ pounds for next wee
t.
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Day " (eight
(ee " Su*t (arm Up
+&* #$$
+&* #$$
)p thrust or ,lute rd,e
(ee ' Su*t (arm Up
)&* #%$
)&* #%$
)p thrust or ,lute rd,e
(ee # Su*t (arm Up
)$* #''.&)$* #''.&
)p thrust or ,lute rd,e
(ee % Su*t (arm Up
-ew "RM
+$* ')'.&
)p thrust or ,lute rd,e
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
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Sets Reps
1 AMAP
5 AMAP -2
2 10 - 12
2 10 - 12
1 AMAP
5 AMAP -2
3 10 - 12
3 10 - 12
1 AMAP5 AMAP -2
" 10 - 12
" 10 - 12
1 1
3 10
1 15 - 20
1 15 - 20
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Shoot for "$?
subtract ' reps from 4M45 set @so if you did ""3 you2re doing sets of ,A3 and do & more sets wit
1f you get & or less3 eep you max the same next wee. 1f you get :+3 bump your max up & po
subtract ' reps from 4M45 set @so if you did 3 you2re doing sets of %A3 and do & more sets with
Shoot for )?subtract ' reps from 4M45 set @so if you did )3 you2re doing sets of A3 and do & more sets with
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Rounding '.&
(" Max %$$
3 bump your max up
(# Max %$&
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$ pounds for next wee
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Day " (eight
(ee " Su*t (arm Up
+&* #$$
+&* #$$
)p thrust or ,lute rd,e
(ee ' Su*t (arm Up
)$* #'$
)$* #'$
)p thrust or ,lute rd,e
(ee # Su*t (arm Up
)&* #%$)&* #%$
)p thrust or ,lute rd,e
(ee % Su*t (arm Up
-ew "RM
+$* ')$
)p thrust or ,lute rd,e
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4
su*t& etc4
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Sets Reps Rounding '.&
Max %$$
1 AMAP Shoot for "$?
5 AMAP -2
3 10 - 12
3 10 - 12
1 AMAP Shoot for )?
5 AMAP -2subtract ' reps from 4M45 set
" 10 - 12
" 10 - 12
1 AMAP Shoot for &?5 AMAP -2subtract ' reps from 4M45 set
5 10 - 12
5 10 - 12
1 1
3 10
2 15 - 202 15 - 20
number of reps.
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@so if you did )3 you2re doing sets of A. Rest ' minutes between sets if you squat les
@so if you did 3 you2re doing sets of %A. Rest ' minutes between sets if you squat les
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than %$$3 and # minutes if you squat more than %$$. Do sets until you can2
than %$$3 and # minutes if you squat more than %$$. Do sets until you can2
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hit the target number of reps.
hit the target number of reps.
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Day " (eight Sets Reps
(ee " Su*t (arm Up
+&* #$$ ! !
(ee ' Su*t (arm Up
)$* #'$ 5 5
(ee # Su*t (arm Up
)&* #%$ 3 1
(ee % Su*t (arm Up
+$* ')$ 3 3
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Day ' (eight Sets Reps
Su*t (arm Up Max %$$
)RM 1 8 Rounding '.&
)RM 3 5 - !
Su*t (arm Up
&RM 1 5
&RM 3 3 - "
Su*t (arm Up
#RM 1 3
#RM 3 1 - 2
Su*t (arm Up
"RM 1 1
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Day " (eight Sets Reps
(ee " Su*t (arm Up
)$* #'$ 5 5
(ee ' Su*t (arm Up
)&* #%$ " 3
(ee # Su*t (arm Up
,$* #$ 3 1
(ee % Su*t (arm Up
-ew Max "RM 1 1
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Day ' (eight Sets Reps
6ront Su*t (arm Up Max %$$
)RM 1 8 Rounding '.&
)RM 3 5 - !
6ront Su*t (arm Up
&RM 1 5
&RM 3 3 - "
6ront Su*t (arm Up
#RM 1 3
#RM 3 1 - 2
6ront Su*t (arm Up
-ew Max "RM 1 1
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Day " (eight Sets
(ee " Su*t (arm Up
)$* #'$ 5
3
)p thrust or ,lute rd,e 3
(ee ' Su*t (arm Up
)&* #%$ "
"
)p thrust or ,lute rd,e "
(ee # Su*t (arm Up
,$* #$ 3
5
)p thrust or ,lute rd,e 5
(ee % Su*t (arm Up-ew Max "RM 1
2
)p thrust or ,lute rd,e 2
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e&h*c su*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e&h*c su*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e&h*c su*t& etc4
u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e&h*c su*t& etc4
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Reps Day ' (eight Sets Reps
6ront Su*t (arm Up
5 )RM 1 8
10 - 12 )RM 3 5 - !
10 - 12 de St*nce& p*used su*t (arm Up
"$RM 1 10
"$RM 3 . - 8
6ront Su*t (arm Up
3 &RM 1 5
10 - 12 &RM 3 3 - "
10 - 12 de St*nce& p*used su*t (arm Up
)RM 1 8
)RM 3 5 - !
6ront Su*t (arm Up
1 #RM 1 3
10 - 12 #RM 3 1 - 2
10 - 12 de St*nce& p*used su*t (arm Up
&RM 1 5
&RM 3 3 - "
6ront Su*t (arm Up1 -ew Max "RM 1 1
15 - 20 de St*nce& p*used su*t (arm Up
15 - 20 "$RM " 5
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Max %$$
Rounding '.&
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Day " (eight Sets Reps
(ee " Su*t (arm Up
+$* ')$ 2 8
+$* ')$ 1 AMAP
(ee ' Su*t (arm Up
2 8
1 AMAP
1f you got ) or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got , or "$ reps3increase by & pounds. 1f yougot "" or "' reps3 increase by"$ pounds. 1f you got morethan "' reps3 increase by "£s.
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Day ' (eight Sets Reps
Su*t (arm Up
+&* #$$ 2 !
+&* #$$ 1 AMAP
Su*t (arm Up
2 !
1 AMAP
1f you got or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got + or ) reps3increase by & pounds. 1f you got, or "$ reps3 increase by "$pounds. 1f you got more than "$reps3 increase by "& pounds.
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Day # (eight Sets Reps
Su*t (arm Up Max %$$
)$* #'$ 2 " Rounding '.&
)$* #'$ 1 AMAP
Su*t (arm Up
2 "
1 AMAP
1f you got % or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got & or reps3increase by & pounds. 1f yougot + or ) reps3 increase by "$pounds. 1f you got more than )reps3 increase by "& pounds.
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7/24/2019 Sample Programs Updated
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Day " (eight Sets Reps
(ee " 7ow B*r Su*t (arm Up
"$RM 1 10
"$RM 3 . - 8
(ee ' 7ow B*r Su*t (arm Up
)RM 1 8
)RM 3 5 - !
(ee # 7ow B*r Su*t (arm Up
&RM 1 5
&RM 3 3
(ee % 7ow B*r Su*t (arm Up
#RM 1 3
next month
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Day ' (eight Sets Reps
6ront Su*t (arm Up
(or up to a heavy set of at R5/ ) 1 !
Do sets of until it reaches R5/ , !
6ront Su*t (arm Up
(or up to a heavy set of % at R5/ ) 1 "
Do sets of % until it reaches R5/ , "
6ront Su*t (arm Up
(or up to a heavy set of ' at R5/ ) 1 2
Do sets of ' until it reaches R5/ , 2
6ront Su*t (arm Up
+&* of last wee2s 'rm " 3
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Day # (eight Sets Reps
P*used& eltless ly(pc Su*t (arm Up Max
&$* '$$ ! 5 Rounding
9Based on low bar3 belted max
P*used& eltless ly(pc Su*t (arm Up
&&* ''$ ! "
9Based on low bar3 belted max
P*used& eltless ly(pc Su*t (arm Up
$* '%$ ! 3
9Based on low bar3 belted max
P*used& eltless ly(pc Su*t (arm Up
&* '$ ! 2
9Based on low bar3 belted max
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%$$
'.&
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Day "
(ee " %e*dlft pr(*ry st*nce
(ee ' %e*dlft pr(*ry st*nce
(ee # %e*dlft pr(*ry st*nce
(ee % %e*dlft pr(*ry st*nce
4fter wee %3 start bac over3 and try to increase weight for each w
6eavy set of "$ with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA
6eavy set of ) with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA
6eavy set of & with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA
6eavy set of # with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA
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(eight Sets Reps
(arm Up Max &$$
1 10 Rounding '.&
Same weight 3 5
(arm Up
1 8
Same weight 3 "
(arm Up
1 5
Same weight 3 2
(arm Up
1 3
Same weight 3 1
e3 maintaining good form.
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
)$* %$$ " 5
$* #$$ ! 3 /M0M
3 10
(ee ' %e*dlft pr(*ry st*nce (arm Up
,$* %&$ 2 1)&* %'& 3 3
&* #'& ! 3 /M0M
" 10
(ee # %e*dlft pr(*ry st*nce (arm Up
+$* #&$ ! 3 /M0M
3 8
(ee % %e*dlft pr(*ry st*nce (arm Up-ew Max 1 1
B*rell or du(ellrows
rows
B*rell or du(ellrows
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Max &$$
Rounding '.&
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
)$* %$$ " 5
$* #$$ ! 3
%e*dlft opposte st*nce (arm Up
Cast set should be an ):,R5/ 3 8
Row 3 10
Shru, 3 10
)p #hrust 3 10
(ee ' %e*dlft pr(*ry st*nce (arm Up
,$* %&$ 2 1
)&* %'& 3 3
&* #'& ! 3
%e*dlft opposte st*nce (arm Up
Cast set should be an ):,R5/ 3 !
Row " 10
Shru, " 10
)p #hrust " 10
(ee # %e*dlft pr(*ry st*nce (arm Up
+$* #&$ ! 3
%e*dlft opposte st*nce (arm Up
Cast set should be an ):,R5/ 3 "
Row 3 8
Shru, 3 8
)p #hrust 3 8
(ee % %e*dlft pr(*ry st*nce (arm Up
-ew Max 1 1
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Max &$$
Rounding '.&
/M0M
/M0M
/M0M
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Day " (eight Sets
(ee " %e*dlft pr(*ry st*nce (arm Up
(or up to a heavy3 but not max set of & 1
Same (eight 2
(ee ' %e*dlft pr(*ry st*nce (arm Up
&:"$ pounds heavier than last wee 1
Same (eight 3
(ee # %e*dlft pr(*ry st*nce (arm Up
&:"$ pounds heavier than last wee 1
Same (eight "
(ee % %e*dlft pr(*ry st*nce (arm Up
#$* lighter than your top set of & from last wee "
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Reps Day ' (eight Sets Reps
%e*dlft opposte st*nce (arm Up Max
5 2 ! Rounding
3 9you should have ':# solid reps in the tan at the end of each set
%e*dlft opposte st*nce (arm Up
5 3 !
3 9same weight as wee " for the ;rst set3 adding &:"$ pounds for each additi
%e*dlft opposte st*nce (arm Up
5 5 5
3 9same weight as wee " for the ;rst set3 adding &:"$ pounds for each additi
%e*dlft pr(*ry st*nce (arm Up
3 -ew "rm with no form deviations 1 1
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&$$
'.&
nal set if the preceding set left you with more than ' solid reps in the tan
nal set if the preceding set left you with more than ' solid reps in the tan
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
+&* #+& 8 3
R%7 3 8
B*rell or du(ell row " 8
(ee ' %e*dlft pr(*ry st*nce (arm Up
)$* %$$ ! 3
R%7 " 8B*rell or du(ell row " 10
(ee # %e*dlft pr(*ry st*nce (arm Up
)&* %'& " 3
R%7 5 8
B*rell or du(ell row " 12
(ee % %e*dlft pr(*ry st*nce (arm Up
&* #'& " 3
R%7 2 8B*rell or du(ell row 2 8
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Day ' (eight Sets Reps
%e*dlft opposte st*nce (arm Up Max
9;rst set should be an ) R5/ 3 ! Rounding
%e*dlft opposte st*nce (arm Up
9same weight as wee " " !
%e*dlft opposte st*nce (arm Up
9same weight as wee " 5 !
%e*dlft pr(*ry st*nce (arm Up
-ew "rm with no form deviations 1 1
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&$$
'.&
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
+&* #+& 8 3
R%7 3 8
B*rell or du(ell row " 8
(ee ' %e*dlft pr(*ry st*nce (arm Up
)$* %$$ ! 3
R%7 " 8B*rell or du(ell row " 10
(ee # %e*dlft pr(*ry st*nce (arm Up
)&* %'& " 3
R%7 5 8
B*rell or du(ell row " 12
(ee % %e*dlft pr(*ry st*nce (arm Up
&* #'& " 3
R%7 2 8B*rell or du(ell row 2 8
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Day ' (eight Sets Reps
%e*dlft opposte st*nce (arm Up
) R5/ 2 !
R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up
)&* %'& 5 5
%e*dlft opposte st*nce (arm Up
9same weight as wee " 3 !
R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up,$* %&$ " 3
%e*dlft opposte st*nce (arm Up
9same weight as wee " 5 5
R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up
,&* %+& 3 2
%e*dlft pr(*ry st*nce (arm Up
-ew "rm with no form deviations 1 1
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Max &$$
Rounding '.&
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
$* #$$ 15 1
(ee ' %e*dlft pr(*ry st*nce (arm Up
&* #'& 15 1
(ee # %e*dlft pr(*ry st*nce (arm Up
&&* '+& 15 1
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Day ' (eight Sets Reps
%e*dlft pr(*ry st*nce (arm Up
+$* #&$ 10 1
%e*dlft pr(*ry st*nce (arm Up
+&* #+& 10 1
%e*dlft pr(*ry st*nce (arm Up
&* #'& 10 1
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Day # (eight Sets Reps
%e*dlft pr(*ry st*nce (arm Up Max &$$
)$* %$$ 5 1 Rounding '.&
%e*dlft pr(*ry st*nce (arm Up
)&* %'& 5 1
%e*dlft pr(*ry st*nce (arm Up
,$* %&$ 1 1,&* %+& 1 1
eep woring up to a max -ew "RM 1 1
S
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
)$* %$$ " "
(ee ' %e*dlft pr(*ry st*nce (arm Up
)&* %'& 3 3
(ee # %e*dlft pr(*ry st*nce (arm Up
,$* %&$ 2 1
(ee % %e*dlft pr(*ry st*nce (arm Up
-ew "RM 1 1
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Day ' (eight Sets Reps
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 10 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 15 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 10 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 20 1 /M0M
9if you2re unused to training beltless3 &$:&&* may be more appropriate
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Day # (eight Sets Reps
B*rell or du(ell row 3 8 Max &$$
)p #hrusts or +lute Brd,es 3 10 Rounding '.&
B*rell or du(ell row " 8
)p #hrusts or +lute Brd,es " 10
B*rell or du(ell row " 10
)p #hrusts or +lute Brd,es " 12
B*rell or du(ell row 5 10
)p #hrusts or +lute Brd,es 5 12
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
)$* %$$ 5 "
(ee ' %e*dlft pr(*ry st*nce (arm Up
)&* %'& " 3
(ee # %e*dlft pr(*ry st*nce (arm Up
,$* %&$ 3 1
(ee % %e*dlft pr(*ry st*nce (arm Up
-ew "RM 1 1
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Day ' (eight Sets Reps
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 15 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 20 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 10 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 25 1 /M0M
9if you2re unused to training beltless3 &$:&&* may be more appropriate
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Day # (eight Sets Reps
%e*dlft opposte st*nce (arm Up Max &$$
2 ! Rounding '.&
B*rell or du(ell row 3 8
)p #hrusts or +lute Brd,es 3 10
%e*dlft opposte st*nce (arm Up
3 !
B*rell or du(ell row " 8)p #hrusts or +lute Brd,es " 10
B*rell or du(ell row " 10
)p #hrusts or +lute Brd,es " 12
%e*dlft opposte st*nce (arm Up
" !
B*rell or du(ell row 5 10
)p #hrusts or +lute Brd,es 5 12
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Day " (eight Sets Reps
(ee " %e*dlft pr(*ry st*nce (arm Up
)$* %$$ ! "
(ee ' %e*dlft pr(*ry st*nce (arm Up
)&* %'& 5 3
(ee # %e*dlft pr(*ry st*nce (arm Up
,$* %&$ " 1
(ee % %e*dlft pr(*ry st*nce (arm Up
-ew "RM 1 1
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Day ' (eight Sets Reps
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 20 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 25 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 15 1 /M0M
%e*dlft pr(*ry st*nce& eltless (arm Up
$* #$$ 30 1 /M0M
9if you2re unused to training beltless3 &$:&&* may be more appropriate
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Day # (eight Sets Reps
%e*dlft opposte st*nce (arm Up Max &$$
3 ! Rounding '.&
B*rell or du(ell row 3 8
)p #hrusts or +lute Brd,es 3 10
%e*dlft opposte st*nce (arm Up
" !
B*rell or du(ell row " 8)p #hrusts or +lute Brd,es " 10
B*rell or du(ell row " 10
)p #hrusts or +lute Brd,es " 12
%e*dlft opposte st*nce (arm Up
5 !
B*rell or du(ell row 5 10
)p #hrusts or +lute Brd,es 5 12
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