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N - F - 5 - K - 1 3

The document outlines a 7-week workout program with specific exercises, sets, weights, and rep goals for each day of the week. Each week progressively reduces the number of reps until the deload week, which focuses on lighter weights and fewer reps. The program includes exercises for various muscle groups, emphasizing strength training and muscle endurance.

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Tom Aldridge
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We take content rights seriously. If you suspect this is your content, claim it here.
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70 views4 pages

N - F - 5 - K - 1 3

The document outlines a 7-week workout program with specific exercises, sets, weights, and rep goals for each day of the week. Each week progressively reduces the number of reps until the deload week, which focuses on lighter weights and fewer reps. The program includes exercises for various muscle groups, emphasizing strength training and muscle endurance.

Uploaded by

Tom Aldridge
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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 Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 3/fail Incline Medium Grip Bench Press 2 0 2/fail Incline Medium Grip Bench Press 2 0 2/fail Incline Medium Grip Bench Press 2 0 2/fail Incline Medium Grip Bench Press 2 0 1/fail Incline Medium Grip Bench Press 2 0 1/2 reps of Week 1
Cable Flye 2 0 3/fail Cable Flye 2 0 3/fail Cable Flye 2 0 2/fail Cable Flye 2 0 2/fail Cable Flye 2 0 2/fail Cable Flye 2 0 1/fail Cable Flye 2 0 1/2 reps of Week 1
Flat Dumbbell Bench Press 2 0 3/fail Flat Dumbbell Bench Press 2 0 3/fail Flat Dumbbell Bench Press 2 0 2/fail Flat Dumbbell Bench Press 2 0 2/fail Flat Dumbbell Bench Press 2 0 2/fail Flat Dumbbell Bench Press 2 0 1/fail Flat Dumbbell Bench Press 2 0 1/2 reps of Week 1
Cable Row 2 0 3/fail Cable Row 2 0 3/fail Cable Row 2 0 2/fail Cable Row 2 0 2/fail Cable Row 2 0 2/fail Cable Row 2 0 1/fail Cable Row 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
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:
Overhand Pullup 2 0 3/fail Overhand Pullup 2 0 3/fail Overhand Pullup 2 0 2/fail Overhand Pullup 2 0 2/fail Overhand Pullup 2 0 2/fail Overhand Pullup 2 0 1/fail Overhand Pullup 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
Chest Supported Row 2 0 3/fail Chest Supported Row 2 0 3/fail Chest Supported Row 2 0 2/fail Chest Supported Row 2 0 2/fail Chest Supported Row 2 0 2/fail Chest Supported Row 2 0 1/fail Chest Supported Row 2 0 1/2 reps of Week 1
Close Grip Bench Press 2 0 3/fail Close Grip Bench Press 2 0 3/fail Close Grip Bench Press 2 0 2/fail Close Grip Bench Press 2 0 2/fail Close Grip Bench Press 2 0 2/fail Close Grip Bench Press 2 0 1/fail Close Grip Bench Press 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
Hanging Strait Leg Raise 2 0 3/fail Hanging Strait Leg Raise 2 0 3/fail Hanging Strait Leg Raise 2 0 2/fail Hanging Strait Leg Raise 2 0 2/fail Hanging Strait Leg Raise 2 0 2/fail Hanging Strait Leg Raise 2 0 1/fail Hanging Strait Leg 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:
Deadlift 3 0 3/fail Deadlift 3 0 3/fail Deadlift 3 0 2/fail Deadlift 3 0 2/fail Deadlift 3 0 2/fail Deadlift 3 0 1/fail Deadlift 2 0 1/2 reps of Week 1
Dumbbell Walking Lunge 3 0 3/fail Dumbbell Walking Lunge 3 0 3/fail Dumbbell Walking Lunge 3 0 2/fail Dumbbell Walking Lunge 3 0 2/fail Dumbbell Walking Lunge 3 0 2/fail Dumbbell Walking Lunge 3 0 1/fail Dumbbell Walking Lunge 2 0 1/2 reps of Week 1
Stiff-Legged Deadlift 3 0 3/fail Stiff-Legged Deadlift 3 0 3/fail Stiff-Legged Deadlift 3 0 2/fail Stiff-Legged Deadlift 3 0 2/fail Stiff-Legged Deadlift 3 0 2/fail Stiff-Legged Deadlift 3 0 1/fail Stiff-Legged Deadlift 2 0 1/2 reps of Week 1
Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 3/fail Close Stance Feet Forward Squats 3 0 2/fail Close Stance Feet Forward Squats 3 0 2/fail Close Stance Feet Forward Squats 3 0 2/fail Close Stance Feet Forward Squats 3 0 1/fail Close Stance Feet Forward Squats 2 0 1/2 reps of Week 1
Smith Machine Calves 4 0 3/fail Smith Machine Calves 4 0 3/fail Smith Machine Calves 4 0 2/fail Smith Machine Calves 4 0 2/fail Smith Machine Calves 4 0 2/fail Smith Machine Calves 4 0 1/fail Smith Machine Calves 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 5: Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
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
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
Seated Dumbbell Shoulder Press 3 0 3/fail Seated Dumbbell Shoulder Press 3 0 3/fail Seated Dumbbell Shoulder Press 3 0 2/fail Seated Dumbbell Shoulder Press 3 0 2/fail Seated Dumbbell Shoulder Press 3 0 2/fail Seated Dumbbell Shoulder Press 3 0 1/fail Seated Dumbbell Shoulder Press 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
Wide-Grip Pulldown 2 0 3/fail Wide-Grip Pulldown 2 0 3/fail Wide-Grip Pulldown 2 0 2/fail Wide-Grip Pulldown 2 0 2/fail Wide-Grip Pulldown 2 0 2/fail Wide-Grip Pulldown 2 0 1/fail Wide-Grip Pulldown 2 0 1/2 reps of Week 1
Low Incline Dumbbell Press 2 0 3/fail Low Incline Dumbbell Press 2 0 3/fail Low Incline Dumbbell Press 2 0 2/fail Low Incline Dumbbell Press 2 0 2/fail Low Incline Dumbbell Press 2 0 2/fail Low Incline Dumbbell Press 2 0 1/fail Low Incline Dumbbell Press 2 0 1/2 reps of Week 1
Machine Crunch 2 0 3/fail Machine Crunch 2 0 3/fail Machine Crunch 2 0 2/fail Machine Crunch 2 0 2/fail Machine Crunch 2 0 2/fail Machine Crunch 2 0 1/fail Machine Crunch 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 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
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 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 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 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 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 5: Day 5: Day 5: Day 5: Day 5: Day 5: Day 5:
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 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 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: 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 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 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 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
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
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 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 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 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 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 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 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
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 5: Day 5: Day 5: Day 5: Day 5:
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 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
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
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 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
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
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
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 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 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 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 3 0 3/fail 0 3 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 5: Day 5: Day 5:
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 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 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1

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