Monday

Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34

Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45


warmup 1x5 40 45 50 55 60 70 75 80 85 90 100 105


warmup 1x3 60 65 75 85 95 105 110 120 130 140 150 155


warmup 1x2 80 90 100 115 125 140 150 160 175 185 200 210


working sets 3x5 100 115 130 145 160 175 190 205 220 235 250 265

















Bench Press warmup 2x5 45
45
45
45
45
45


warmup 1x5 50
55
65
70
80
85


warmup 1x3 70
80
90
100
110
120


warmup 1x2 90
100
115
130
140
155


working sets 3x5 100
115
130
145
160
175

















Press warmup 2x5
45
45
45
45
45
45


warmup 1x5
50
60
65
75
85
90


warmup 1x3
65
75
85
95
105
115


warmup 1x2
80
90
105
115
130
140


working sets 3x5
95
110
125
140
155
170

















Chin-Ups working sets 3 sets to failure














1st Set














2nd Set














3rd Set











































Wednesday

Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35

Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45


warmup 1x5 40 45 50 60 65 70 75 80 90 95 100 105


warmup 1x3 60 70 80 90 95 105 115 125 135 140 150 160


warmup 1x2 80 95 105 120 130 140 155 165 180 190 200 215


working sets 3x5 105 120 135 150 165 180 195 210 225 240 255 270

















Bench Press warmup 2x5
45
45
45
45
45
45


warmup 1x5
55
60
70
75
85
90


warmup 1x3
75
85
95
105
115
125


warmup 1x2
95
110
125
135
150
165


working sets 3x5
110
125
140
155
170
185

















Press warmup 2x5 45
45
45
45
45
45


warmup 1x5 45
55
65
70
80
90


warmup 1x3 60
70
80
90
105
115


warmup 1x2 75
85
100
110
125
140


working sets 3x5 90
105
120
135
150
165

















Deadlift warmup 2x5 40 45 50 55 60 70 75 80 85 90 100 105


warmup 1x3 60 65 75 85 95 105 110 120 130 140 150 155


warmup 1x2 85 95 110 120 135 145 160 170 185 195 210 225


working set 1x5 100 115 130 145 160 175 190 205 220 235 250 265































Friday

Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36

Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45


warmup 1x5 40 50 55 60 65 70 80 85 90 95 100 110


warmup 1x3 65 75 80 90 100 110 120 125 135 145 155 165


warmup 1x2 85 100 110 120 135 145 160 170 180 195 205 220


working sets 3x5 110 125 140 155 170 185 200 215 230 245 260 275

















Bench Press warmup 2x5 45
45
45
45
45
45


warmup 1x5 50
60
65
75
80
90


warmup 1x3 70
80
90
105
115
125


warmup 1x2 90
105
120
135
145
160


working sets 3x5 105
120
135
150
165
180

















Press warmup 2x5
45
45
45
45
45
45


warmup 1x5
55
60
70
75
85
95


warmup 1x3
70
80
90
100
110
120


warmup 1x2
85
95
110
120
135
145


working sets 3x5
100
115
130
145
160
175

















Pull-Ups working sets 3 sets to failure














1st Set














2nd Set














3rd Set