12/10/2023

DAY 1 - Push Bodyweight -lbs Daily Calories -Cals DAY 2 - Pull Bodyweight -lbs Daily Calories -Cals DAY 3 - Legs Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight Back/Biceps Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Bench Press 4x12 70.30kg 20kg Deadlifts 4x 12/10/8/6-8 70kg Squats 4x 12/10/8/6-8 70kg 20kg
Chest Weight Weight Weight Weight Weight Lats Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Incline Bench 3x10 15kg Barbell Row 3x10 15kg Leg Press 3x8 1 side - 30kg/50kg/60kg
Cable Flys 3x15 20kg Dumbell Lawnmowers 4x8 20kg Weighted Lunges 3x10 Each leg 15kg
Pec Deck 2x20 - Drop Set 60kg - 30kg Reverse/Wide Grip Lat Pulldown 2x12 - Superset / 30kg/35kg Quads Weight Weight Weight Weight Weight
Shoulders Weight Weight Weight Weight Weight Traps/ Rear Delts Weight Weight Weight Weight Weight Leg Extension 3x10 30kgs
Arnold Press 3x8 10kg Dummbell Shrugs 3x15 20kg Single Leg Extension 3x8 10kg/15kg
Machine Shoulder Press 3x12 30kg Face Pulls 3x12 - Drop Set 50kg/30kg drop set Hamstrings Weight Weight Weight Weight Weight
Cable Lateral Raises 2x20 5kg Biceps Weight Weight Weight Weight Weight Leg Curls 3x12 50kg
Triceps Weight Weight Weight Weight Weight Incline Curls/ Spider Curls Superset 2x10 10kg/ Glutes Weight Weight Weight Weight Weight
Rope Pushdown 3x10 30kg Cable Rope Curls 4x10 Glute Raises 3x10 without weight
Overhead Rope Extension 3x12 20kg Bicep Machine2x10 - Drop Set 10kg/5kg Calves Weight Weight Weight Weight Weight
Tricep Machine 2x10 - Rest Pause body weight Opt. Abs Smith Machine Calf raises 3x20 10kg
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time Weighted Russian Twist 2x50 Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10 Leg Raises 3xFailure Upper Cable Chops 3x20
Hanging Knee Raises 3x15 Scissor Kicks 2xFailure Bicycle Crunches 2x30 seconds
Hanging Leg Raises 3x12 Crunches Faliure Cable Crunches 2x20

DAY 4 - Push Bodyweight -lbs Daily Calories -Cals DAY 5 - Pull Bodyweight lbs Daily Calories -Cals DAY 6 - Legs Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight Back/Biceps Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Bench Press 3x12 20kg/25kg last set of 4 Deadlifts 3x 15/12/8-10 70kg x 8/90kg x 4 Squats 3x 15/12/8-10
Chest Weight Weight Weight Weight Weight Lats Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Incline Bench 4x10 15kg T-bar Rows 4x10 50kg Close Leg Press 3x9
Dumbbell Chest Press 3x10 20kg Pullups 3x10 Lunges 3x10 Each leg
Pec Deck 2x15 - Drop Set 50kg /30kg Wide Grip Lat Pulldown 3x12 35kg Quads Weight Weight Weight Weight Weight
Shoulders Weight Weight Weight Weight Weight Traps/ Rear Delts Weight Weight Weight Weight Weight Leg Extension 3x8
Barbell Press 4x8 10kg one side Barbell Shrugs 3x15 20kg Single Leg Extension 3x10
Machine Shoulder Press 2x8 - Drop Set 30kg/15kg Face Pulls 3x12 - Drop Set 50kg/30kg Hamstrings Weight Weight Weight Weight Weight
Dumbbell Lateral Raises 3x10 10kg Biceps Weight Weight Weight Weight Weight Leg Curls 3x10 Drop Set
Triceps Weight Weight Weight Weight Weight EZ Bar Curls 4x8 10kg Glutes Weight Weight Weight Weight Weight
Skull Crushers 3x10 7.5kg Single Arm Dumbbell Curl 3x8 10kg/12.5kg last set Glute Raises 3x12
Tricep Pushdowns 4x8 - Rest Pause 50kg/60kg Bicep Machine 3x10 - Drop Set 10kg Calves Weight Weight Weight Weight Weight
Tricep Machine 2x10 - Drop Set body weight Opt. Abs Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time Weighted Russian Twist 2x50 Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10 Leg Raises 3xFailure Upper Cable Chops 3x20
Hanging Knee Raises 3x15 Scissor Kicks 2xFailure Bicycle Crunches 2x30 seconds
Hanging Leg Raises 3x12 Crunches Faliure Cable Crunches 2x20
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 4x12 20kg
Chest Weight Weight Weight Weight
Incline Bench 3x10 15kg
Cable Flys 3x15 20kg
Pec Deck 2x20 - Drop Set 50kg/20kg
Shoulders Weight Weight Weight Weight
Arnold Press 3x8 15kg
Machine Shoulder Press 3x12 30kg
Cable Lateral Raises 2x20 5kg
Triceps Weight Weight Weight Weight
Rope Pushdown 3x10 40kg
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the same w
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 3x12 20kg
Chest Weight Weight Weight Weight
Incline Bench 4x10 20kg
Dumbbell Chest Press 3x10 20kg
Pec Deck 2x15 - Drop Set 50kg/25lg
Shoulders Weight Weight Weight Weight
Barbell Press 4x8 10kg
Machine Shoulder Press 2x8 - Drop Set 30kg/15kg
Dumbbell Lateral Raises 3x10 10kg/5kg
Triceps Weight Weight Weight Weight
Skull Crushers 3x10 7.5kg one side
Tricep Pushdowns 4x8 - Rest Pause 50kg
Tricep Machine 2x10 - Drop Set body weight
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs
Weight Back/Biceps Weight Weight
Deadlifts 4x 12/10/8/6-8 90x4/100x2
Weight Lats Weight Weight
Barbell Row 3x10 30x10/40x10/40x10
Dumbell Lawnmowers 4x8 20x3/25x1
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / 30kg/30kg
Weight Traps/ Rear Delts Weight Weight
Dummbell Shrugs 3x15 20kg
Face Pulls 3x12 - Drop Set 50kg/20kg
Biceps Weight Weight
Weight Incline Curls/ Spider Curls Superset 2x10 / 7.5/7.5
Cable Rope Curls 4x10 30kg
Bicep Machine2x10 - Drop Set 10kg
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
repeat ( all with the same w <-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets 20<--- weight/ 3<--- set
<-- All Sets
DAY 5 - Pull Bodyweight lbs
Weight Back/Biceps Weight Weight
Deadlifts 3x 15/12/8-10 80kgs x 4
Weight Lats Weight Weight
T-bar Rows 4x10 40kg
Pullups 3x10 with 40 kg on the pull-up machine
Wide Grip Lat Pulldown 3x12 40kg
Weight Traps/ Rear Delts Weight Weight
Barbell Shrugs 3x15 20kg
Face Pulls 3x12 - Drop Set 50kg / 15kg
Biceps Weight Weight
Weight EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
 Daily Calories -Cals DAY 3 - Legs
Weight Weight Weight Legs
Squats 4x 12/10/8/6-8
Weight Weight Weight Legs
x10/40x10/40x10 Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings
Weight Weight Weight Leg Curls 3x12
Glutes
Glute Raises 3x10
Calves
Smith Machine Calf raises 3x20
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
st set 6-8 reps On Squats 1st set is a set of 12, 2nd set 10, third set 8, la
Should be increasing weight each set, making last set the

Daily Calories -Cals DAY 6 - Legs

Weight Weight Weight Legs
Squats 3x 15/12/8-10
Weight Weight Legs
Close Leg Press 3x9
n the pull-up machine Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings
Weight Weight Weight Leg Curls 3x10 Drop Set
Glutes
Glute Raises 3x12
Calves
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10
Increase weight each set making last set the hardest
 Bodyweight -lbs Daily Calories -Cals
Weight Weight Weight Weight Weight
20kg/40kg/60kg/80kg
Weight Weight Weight Weight Weight
120kg
10kg each hand
Weight Weight Weight Weight Weight
30kg
15kg
Weight Weight Weight Weight Weight
40kg
Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time

a set of 12, 2nd set 10, third set 8, last set 6-8 reps
weight each set, making last set the hardest

Bodyweight -lbs Daily Calories -Cals

Weight Weight Weight Weight Weight
20 / 25 / 30kg
Weight Weight Weight Weight Weight
100 / 120 / 140kg
15kg each hand
Weight Weight Weight Weight Weight
50kg
20kg
Weight Weight Weight Weight Weight
55 / 20kg
Weight Weight Weight Weight Weight
20kg / 10kg
Weight Weight Weight Weight Weight
3x20 - Drop Set
Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
 a set of 15, 2nd set 12, last set 8-10 reps
h set making last set the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 4x12 20kg / 25kg
Chest Weight Weight Weight Weight
Incline Bench 3x10 20kg
Cable Flys 3x15 20kg
Pec Deck 2x20 - Drop Set 70kg / 35kg
Shoulders Weight Weight Weight Weight
Arnold Press 3x8 15kg
Machine Shoulder Press 3x12 30kg
Cable Lateral Raises 2x20 7.5kg / 5kg
Triceps Weight Weight Weight Weight
Rope Pushdown 3x10 40kg
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the same
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs
Weight Back/Biceps Weight Weight
Deadlifts 4x 12/10/8/6-8
Weight Lats Weight Weight
Barbell Row 3x10 30kg
Dumbell Lawnmowers 4x8 20kg
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / 45kg / 35kg
Weight Traps/ Rear Delts Weight Weight
Dummbell Shrugs 3x15 25kg
Face Pulls 3x12 - Drop Set 50kg/20kg
Biceps Weight Weight
Weight Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
d repeat ( all with the same <-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs
Weight Back/Biceps Weight Weight
Deadlifts 3x 15/12/8-10
Weight Lats Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Weight Traps/ Rear Delts Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight
Weight EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
Daily Calories -Cals DAY 3 - Legs
Weight Weight Weight Legs
Squats 4x 12/10/8/6-8
Weight Weight Weight Legs
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings
Weight Weight Weight Leg Curls 3x12
Glutes
Glute Raises 3x10
Calves
Smith Machine Calf raises 3x20
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
On Squats 1st set is a set of 12, 2nd set 10, third set 8, la
Should be increasing weight each set, making last set the

Daily Calories -Cals DAY 6 - Legs

Weight Weight Weight Legs
Squats 3x 15/12/8-10
Weight Weight Legs
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings
Weight Weight Weight Leg Curls 3x10 Drop Set
Glutes
Glute Raises 3x12
Calves
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10
Increase weight each set making last set the hardest
 Bodyweight -lbs Daily Calories -Cals
Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time

a set of 12, 2nd set 10, third set 8, last set 6-8 reps
weight each set, making last set the hardest

Bodyweight -lbs Daily Calories -Cals

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

3x20 - Drop Set
Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
a set of 15, 2nd set 12, last set 8-10 reps
set making last set the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 4x12
Chest Weight Weight Weight Weight Weight
Incline Bench 3x10
Cable Flys 3x15
Pec Deck 2x20 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Arnold Press 3x8
Machine Shoulder Press 3x12
Cable Lateral Raises 2x20
Triceps Weight Weight Weight Weight Weight
Rope Pushdown 3x10
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the s
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs
Back/Biceps Weight Weight
Deadlifts 4x 12/10/8/6-8
Lats Weight Weight
Barbell Row 3x10
Dumbell Lawnmowers 4x8
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / /
Traps/ Rear Delts Weight Weight
Dummbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight
Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
<-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs
Back/Biceps Weight Weight
Deadlifts 3x 15/12/8-10
Lats Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Traps/ Rear Delts Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight
EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
Daily Calories -Cals DAY 3 - Legs
Weight Weight Weight Legs
Squats 4x 12/10/8/6-8
Weight Weight Weight Legs
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings
Weight Weight Weight Leg Curls 3x12
Glutes
Glute Raises 3x10
Calves
Smith Machine Calf raises 3x20
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
On Squats 1st set is a set of 12, 2nd set 10, third set 8, la
Should be increasing weight each set, making last set the

Daily Calories -Cals DAY 6 - Legs

Weight Weight Weight Legs
Squats 3x 15/12/8-10
Weight Weight Legs
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings
Weight Weight Weight Leg Curls 3x10 Drop Set
Glutes
Glute Raises 3x12
Calves
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10
Increase weight each set making last set the hardest
 Bodyweight -lbs Daily Calories -Cals
Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time

et of 12, 2nd set 10, third set 8, last set 6-8 reps
ight each set, making last set the hardest

Bodyweight -lbs Daily Calories -Cals

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

x20 - Drop Set
Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
et of 15, 2nd set 12, last set 8-10 reps
t making last set the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 4x12
Chest Weight Weight Weight Weight
Incline Bench 3x10
Cable Flys 3x15
Pec Deck 2x20 - Drop Set
Shoulders Weight Weight Weight Weight
Arnold Press 3x8
Machine Shoulder Press 3x12
Cable Lateral Raises 2x20
Triceps Weight Weight Weight Weight
Rope Pushdown 3x10
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the same weight)
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs
Weight Back/Biceps Weight Weight
Deadlifts 4x 12/10/8/6-8
Weight Lats Weight Weight
Barbell Row 3x10
Dumbell Lawnmowers 4x8
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / /
Weight Traps/ Rear Delts Weight Weight
Dummbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight
Weight Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
t ( all with the same weight) <-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs
Weight Back/Biceps Weight Weight
Deadlifts 3x 15/12/8-10
Weight Lats Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Weight Traps/ Rear Delts Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight
Weight EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weight/Time Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
 Daily Calories -Cals DAY 3 - Legs
Weight Weight Weight Legs
Squats 4x 12/10/8/6-8
Weight Weight Weight Legs
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings
Weight Weight Weight Leg Curls 3x12
Glutes
Glute Raises 3x10
Calves
Smith Machine Calf raises 3x20
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
t set 6-8 reps On Squats 1st set is a set of 12, 2nd set 10, third set 8, la
Should be increasing weight each set, making last set the

Daily Calories -Cals DAY 6 - Legs

Weight Weight Weight Legs
Squats 3x 15/12/8-10
Weight Weight Legs
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads
Weight Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings
Weight Weight Weight Leg Curls 3x10 Drop Set
Glutes
Glute Raises 3x12
Calves
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10
Increase weight each set making last set the hardest
 Bodyweight -lbs Daily Calories -Cals
Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time

a set of 12, 2nd set 10, third set 8, last set 6-8 reps
weight each set, making last set the hardest

Bodyweight -lbs Daily Calories -Cals

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

Weight Weight Weight Weight Weight

3x20 - Drop Set
Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
a set of 15, 2nd set 12, last set 8-10 reps
set making last set the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 4x12
Chest Weight Weight Weight Weight Weight
Incline Bench 3x10
Cable Flys 3x15
Pec Deck 2x20 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Arnold Press 3x8
Machine Shoulder Press 3x12
Cable Lateral Raises 2x20
Triceps Weight Weight Weight Weight Weight
Rope Pushdown 3x10
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 4x 12/10/8/6-8
Lats Weight Weight Weight
Barbell Row 3x10
Dumbell Lawnmowers 4x8
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / /
Traps/ Rear Delts Weight Weight Weight
Dummbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
<-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 3x 15/12/8-10
Lats Weight Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Traps/ Rear Delts Weight Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
-Cals DAY 3 - Legs Bodyweight
Weight Weight Legs Weight
Squats 4x 12/10/8/6-8
Weight Weight Legs Weight
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings Weight
Weight Weight Leg Curls 3x12
Glutes Weight
Glute Raises 3x10
Calves Weight
Smith Machine Calf raises 3x20
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
On Squats 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
Should be increasing weight each set, making last set the hardest

-Cals DAY 6 - Legs Bodyweight

Weight Weight Legs Weight
Squats 3x 15/12/8-10
Weight Legs Weight
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings Weight
Weight Weight Leg Curls 3x10 Drop Set
Glutes Weight
Glute Raises 3x12
Calves Weight
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
 -lbs Daily Calories -Cals
Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

10, third set 8, last set 6-8 reps

aking last set the hardest

-lbs Daily Calories -Cals

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

12, last set 8-10 reps
the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 4x12
Chest Weight Weight Weight Weight Weight
Incline Bench 3x10
Cable Flys 3x15
Pec Deck 2x20 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Arnold Press 3x8
Machine Shoulder Press 3x12
Cable Lateral Raises 2x20
Triceps Weight Weight Weight Weight Weight
Rope Pushdown 3x10
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the s
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 4x 12/10/8/6-8
Lats Weight Weight Weight
Barbell Row 3x10
Dumbell Lawnmowers 4x8
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / /
Traps/ Rear Delts Weight Weight Weight
Dummbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
<-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 3x 15/12/8-10
Lats Weight Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Traps/ Rear Delts Weight Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
-Cals DAY 3 - Legs Bodyweight
Weight Weight Legs Weight
Squats 4x 12/10/8/6-8
Weight Weight Legs Weight
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings Weight
Weight Weight Leg Curls 3x12
Glutes Weight
Glute Raises 3x10
Calves Weight
Smith Machine Calf raises 3x20
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
On Squats 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
Should be increasing weight each set, making last set the hardest

-Cals DAY 6 - Legs Bodyweight

Weight Weight Legs Weight
Squats 3x 15/12/8-10
Weight Legs Weight
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings Weight
Weight Weight Leg Curls 3x10 Drop Set
Glutes Weight
Glute Raises 3x12
Calves Weight
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
 -lbs Daily Calories -Cals
Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

et 10, third set 8, last set 6-8 reps

making last set the hardest

-lbs Daily Calories -Cals

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

et 12, last set 8-10 reps
et the hardest
 DAY 1 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 4x12
Chest Weight Weight Weight Weight Weight
Incline Bench 3x10
Cable Flys 3x15
Pec Deck 2x20 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Arnold Press 3x8
Machine Shoulder Press 3x12
Cable Lateral Raises 2x20
Triceps Weight Weight Weight Weight Weight
Rope Pushdown 3x10
Overhead Rope Extension 3x12
Tricep Machine 2x10 - Rest Pause
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure
Superset: Two excercises done back to back with no pauses between them
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight
Bench Press 3x12
Chest Weight Weight Weight Weight Weight
Incline Bench 4x10
Dumbbell Chest Press 3x10
Pec Deck 2x15 - Drop Set
Shoulders Weight Weight Weight Weight Weight
Barbell Press 4x8
Machine Shoulder Press 2x8 - Drop Set
Dumbbell Lateral Raises 3x10
Triceps Weight Weight Weight Weight Weight
Skull Crushers 3x10
Tricep Pushdowns 4x8 - Rest Pause
Tricep Machine 2x10 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10
Hanging Knee Raises 3x15
Hanging Leg Raises 3x12
 DAY 2 - Pull Bodyweight -lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 4x 12/10/8/6-8
Lats Weight Weight Weight
Barbell Row 3x10
Dumbell Lawnmowers 4x8
Reverse/Wide Grip Lat Pulldown 2x12 - Superset / /
Traps/ Rear Delts Weight Weight Weight
Dummbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
Incline Curls/ Spider Curls Superset 2x10 / /
Cable Rope Curls 4x10
Bicep Machine2x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
Crunches Faliure
<-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
<-- Last Set Should be increasing weight each set, making last set the hardest
<-- All Sets
<-- All Sets
DAY 5 - Pull Bodyweight lbs Daily Calories
Back/Biceps Weight Weight Weight
Deadlifts 3x 15/12/8-10
Lats Weight Weight Weight
T-bar Rows 4x10
Pullups 3x10
Wide Grip Lat Pulldown 3x12
Traps/ Rear Delts Weight Weight Weight
Barbell Shrugs 3x15
Face Pulls 3x12 - Drop Set
Biceps Weight Weight Weight
EZ Bar Curls 4x8
Single Arm Dumbbell Curl 3x8
Bicep Machine 3x10 - Drop Set
Opt. Abs
Weighted Russian Twist 2x50
Leg Raises 3xFailure
Scissor Kicks 2xFailure
 Crunches Faliure
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
-Cals DAY 3 - Legs Bodyweight
Weight Weight Legs Weight
Squats 4x 12/10/8/6-8
Weight Weight Legs Weight
Leg Press 3x8
Weighted Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x10
Single Leg Extension 3x8
Hamstrings Weight
Weight Weight Leg Curls 3x12
Glutes Weight
Glute Raises 3x10
Calves Weight
Smith Machine Calf raises 3x20
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
Cable Crunches 2x20
On Squats 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
Should be increasing weight each set, making last set the hardest

-Cals DAY 6 - Legs Bodyweight

Weight Weight Legs Weight
Squats 3x 15/12/8-10
Weight Legs Weight
Close Leg Press 3x9
Lunges 3x10 Each leg
Quads Weight
Weight Weight Leg Extension 3x8
Single Leg Extension 3x10
Hamstrings Weight
Weight Weight Leg Curls 3x10 Drop Set
Glutes Weight
Glute Raises 3x12
Calves Weight
Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs Weight/Time
Upper Cable Chops 3x20
Bicycle Crunches 2x30 seconds
 Cable Crunches 2x20
On Squats 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest
 -lbs Daily Calories -Cals
Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

et 10, third set 8, last set 6-8 reps

making last set the hardest

-lbs Daily Calories -Cals

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight Weight Weight Weight

Weight/Time Weight/Time Weight/Time Weight/Time

 et 12, last set 8-10 reps
set the hardest
MAX WEEK IS COMPLETELY OPTIONAL
TAKE A COUPLE DAYS OFF FROM THE GYM 2-3 DAYS RECCOMENDED
WARMUP UP TO 20 LBS LESS THAN OLD MAX / START WITH +5 TO 10 LBS OF OLD MAX FOR FIRST ATTEM

DAY 1 BENCH Bodyweight -lbs Daily Calories -Cals

FINAL
BENCHMAX 1ST ATTEMPT 2ND ATTEMPT
Bench Press

DAY 2 - DEADLIFT Bodyweight -lbs Daily Calories -Cals

FINAL
DEADLIFT MAX 1ST ATTEMPT 2ND ATTEMPT
Deadlifts

DAY 3 - SQUAT Bodyweight -lbs Daily Calories -Cals

FINAL
SQUAT MAX 1ST ATTEMPT 2ND ATTEMPT
Squats
MAX FOR FIRST ATTEMPT