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 Upperbody Power
Date:
Week 1 Week 2
Weight Rep Weight
Example 4 to 6
135/5 4 to 6
Incline BB Pause
135/4 4 to 6
135/4 4 to 6

8 to 12
Close Grip Bench
8 to 12

6 to 12
6 to 12
Standing Overhead Press
6 to 12
6 to 12

4 to 6
BB Row Row 4 to 6
4 to 6

8 to 15
Close Grip Cable Pulldowns
8 to 15

8 to 12
Stright BB Curls 8 to 12
8 to 12
Super Set
8 to 12
Overhead Cable Extensions 8 to 12
8 to 12

10 to 15
Alternating DB Curls 10 to 15
10 to 15
Super Set
10 to 15
Rope Pushdowns 10 to 15
10 to 15
 Date:
Week 5 Week 6
Weight Rep Weight
4 to 6
4 to 6
Incline BB Pause
4 to 6
4 to 6

8 to 12
Close Grip Bench
8 to 12

6 to 12
6 to 12
Standing Overhead Press
6 to 12
6 to 12

4 to 6
BB Row Row 4 to 6
4 to 6

8 to 15
Close Grip Cable Pulldowns
8 to 15

8 to 12
Stright BB Curls 8 to 12
8 to 12
Super Set
8 to 12
Overhead Cable Extensions 8 to 12
8 to 12

10 to 15
Alternating DB Curls 10 to 15
10 to 15
Super Set
10 to 15
Rope Pushdowns 10 to 15
10 to 15
 Date:
Week 9 Week 10
Weight Rep Weight
4 to 6
4 to 6
Incline BB Pause 4 to 6
4 to 6

8 to 12
Close Grip Bench
8 to 12

6 to 12
6 to 12
Standing Overhead Press 6 to 12
6 to 12

4 to 6
BB Row Row 4 to 6
4 to 6

8 to 15
Close Grip Cable Pulldowns
8 to 15

8 to 12
Stright BB Curls 8 to 12
8 to 12
Super Set
8 to 12
Overhead Cable Extensions 8 to 12
8 to 12

10 to 15
Alternating DB Curls 10 to 15
10 to 15
Super Set
10 to 15
Rope Pushdowns 10 to 15
10 to 15
 Date:
Week 13 Week 14
Weight Rep Weight
4 to 6
4 to 6
Incline BB Pause 4 to 6
4 to 6

8 to 12
Close Grip Bench
8 to 12

6 to 12
6 to 12
Standing Overhead Press 6 to 12
6 to 12

4 to 6
BB Row Row 4 to 6
4 to 6

8 to 15
Close Grip Cable Pulldowns
8 to 15

8 to 12
Stright BB Curls 8 to 12
8 to 12
Super Set
8 to 12
Overhead Cable Extensions 8 to 12
8 to 12

10 to 15
Alternating DB Curls 10 to 15
10 to 15
Super Set
10 to 15
Rope Pushdowns 10 to 15
10 to 15
 Date:
Week 17 Week 18
Weight Rep Weight
4 to 6
4 to 6
Incline BB Pause 4 to 6
4 to 6

8 to 12
Close Grip Bench
8 to 12

6 to 12
6 to 12
Standing Overhead Press 6 to 12
6 to 12

4 to 6
BB Row Row 4 to 6
4 to 6

8 to 15
Close Grip Cable Pulldowns
8 to 15

8 to 12
Stright BB Curls 8 to 12
8 to 12
Super Set
8 to 12
Overhead Cable Extensions 8 to 12
8 to 12

10 to 15
Alternating DB Curls 10 to 15
10 to 15
Super Set
10 to 15
Rope Pushdowns 10 to 15
10 to 15
ody Power
Week 2 Week 3 Week 4
Rep Weight Rep Weight Rep
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12

4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 15 8 to 15 8 to 15
8 to 15 8 to 15 8 to 15

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
Week 6 Week 7 Week 8
Rep Weight Rep Weight Rep
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12

4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 15 8 to 15 8 to 15
8 to 15 8 to 15 8 to 15

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
Week 10 Week11 Week 12
Rep Weight Rep Weight Rep
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12

4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 15 8 to 15 8 to 15
8 to 15 8 to 15 8 to 15

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
Week 14 Week 15 Week 16
Rep Weight Rep Weight Rep
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12

4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 15 8 to 15 8 to 15
8 to 15 8 to 15 8 to 15

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
Week 18 Week 19 Week 20
Rep Weight Rep Weight Rep
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12
6 to 12 6 to 12 6 to 12

4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6
4 to 6 4 to 6 4 to 6

8 to 15 8 to 15 8 to 15
8 to 15 8 to 15 8 to 15

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12
8 to 12 8 to 12 8 to 12

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15

10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
10 to 15 10 to 15 10 to 15
 Lowerbody Power
Date:
Week 1 Week 2
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Back Squat 4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

5 to 8 5 to 8
5 to 8 5 to 8
Sumo Deadlift
5 to 8 5 to 8
5 to 8 5 to 8

8 to 12 8 to 12
Leg Press 8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
Lying Leg Curls
10 to 15 10 to 15

10 to 15 10 to 15
Glute Ham Raises 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
15 to 20 15 to 20
15 to 20 15 to 20
Standing Calf Raises
15 to 20 15 to 20
15 to 20 15 to 20

Date:
Week 5 Week 6
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
BB Back Squat 4 to 6 4 to 6
4 to 6 4 to 6
 BB Back Squat

4 to 6 4 to 6

5 to 8 5 to 8
5 to 8 5 to 8
Sumo Deadlift
5 to 8 5 to 8
5 to 8 5 to 8

8 to 12 8 to 12
Leg Press 8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
Lying Leg Curls
10 to 15 10 to 15

10 to 15 10 to 15
Glute Ham Raises 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
15 to 20 15 to 20
15 to 20 15 to 20
Standing Calf Raises 15 to 20 15 to 20
15 to 20 15 to 20

Date:
Week 9 Week 10
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
BB Back Squat 4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

5 to 8 5 to 8
5 to 8 5 to 8
Sumo Deadlift 5 to 8 5 to 8
5 to 8 5 to 8

8 to 12 8 to 12
Leg Press 8 to 12 8 to 12
8 to 12 8 to 12
 10 to 15 10 to 15
Lying Leg Curls
10 to 15 10 to 15

10 to 15 10 to 15
Glute Ham Raises 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
15 to 20 15 to 20
15 to 20 15 to 20
Standing Calf Raises 15 to 20 15 to 20
15 to 20 15 to 20

Date:
Week 13 Week 14
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
BB Back Squat 4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

5 to 8 5 to 8
5 to 8 5 to 8
Sumo Deadlift 5 to 8 5 to 8
5 to 8 5 to 8

8 to 12 8 to 12
Leg Press 8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
Lying Leg Curls
10 to 15 10 to 15

10 to 15 10 to 15
Glute Ham Raises 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
15 to 20 15 to 20
15 to 20 15 to 20
Standing Calf Raises
Standing Calf Raises 15 to 20 15 to 20
15 to 20 15 to 20

Date:
Week 17 Week 18
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
BB Back Squat 4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

5 to 8 5 to 8
5 to 8 5 to 8
Sumo Deadlift 5 to 8 5 to 8
5 to 8 5 to 8

8 to 12 8 to 12
Leg Press 8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
Lying Leg Curls
10 to 15 10 to 15

10 to 15 10 to 15
Glute Ham Raises 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
15 to 20 15 to 20
15 to 20 15 to 20
Standing Calf Raises 15 to 20 15 to 20
15 to 20 15 to 20
ower
Week 3 Week 4
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20 Optional

Week 7 Week 8
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
 4 to 6 4 to 6 Optional

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20 Optional

Week 11 Week 12
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
 10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20 Optional

Week 15 Week 16
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

15 to 20 15 to 20
15 to 20 15 to 20
 15 to 20 15 to 20
15 to 20 15 to 20 Optional

Week 19 Week 20
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8
5 to 8 5 to 8 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20
15 to 20 15 to 20 Optional
 Hyper Push Day
Date:
Week 1 Week 2
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Standing OverHead Press
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
Flat BB Press
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
Incline DB Chest Flyes
10 to 15 10 to 15

10 to 15 10 to 15
DB Laterals 10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
Standing Face Pulls
10 to 15 10 to 15

6 to 10 6 to 10
Stright BB Curls 6 to 10 6 to 10
Max Rep Max Rep
Super Set
10 to 15 10 to 15
Skull Crushers 10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
Ab Crunch Movement of
6 to 8 6 to 8
Choice
6 to 8 6 to 8

Date:
Week 5 Week 6
 Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Standing OverHead Press 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
Flat BB Press 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
Incline DB Chest Flyes
10 to 15 10 to 15

10 to 15 10 to 15
DB Laterals 10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
Standing Face Pulls
10 to 15 10 to 15

6 to 10 6 to 10
Stright BB Curls 6 to 10 6 to 10
Max Rep Max Rep
Super Set
10 to 15 10 to 15
Skull Crushers 10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
Ab Crunch Movement of
6 to 8 6 to 8
Choice
6 to 8 6 to 8

Date:
Week 9 Week 10
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Standing OverHead Press 4 to 6 4 to 6
4 to 6 4 to 6
 8 to 12 8 to 12
8 to 12 8 to 12
Flat BB Press 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
Incline DB Chest Flyes
10 to 15 10 to 15

10 to 15 10 to 15
DB Laterals 10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
Standing Face Pulls
10 to 15 10 to 15

6 to 10 6 to 10
Stright BB Curls 6 to 10 6 to 10
Max Rep Max Rep
Super Set
10 to 15 10 to 15
Skull Crushers 10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
Ab Crunch Movement of
6 to 8 6 to 8
Choice
6 to 8 6 to 8

Date:
Week 13 Week 14
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Standing OverHead Press 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
Flat BB Press 8 to 12 8 to 12
Max Rep Max Rep
 10 to 15 10 to 15
Incline DB Chest Flyes
10 to 15 10 to 15

10 to 15 10 to 15
DB Laterals 10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
Standing Face Pulls
10 to 15 10 to 15

6 to 10 6 to 10
Stright BB Curls 6 to 10 6 to 10
Max Rep Max Rep
Super Set
10 to 15 10 to 15
Skull Crushers 10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
Ab Crunch Movement of
6 to 8 6 to 8
Choice
6 to 8 6 to 8

Date:
Week 17 Week 18
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Standing OverHead Press 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
Flat BB Press 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
Incline DB Chest Flyes
10 to 15 10 to 15

10 to 15 10 to 15
DB Laterals
 DB Laterals 10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
Standing Face Pulls
10 to 15 10 to 15

6 to 10 6 to 10
Stright BB Curls 6 to 10 6 to 10
Max Rep Max Rep
Super Set
10 to 15 10 to 15
Skull Crushers 10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
Ab Crunch Movement of
6 to 8 6 to 8
Choice
6 to 8 6 to 8
Day
Week 3 Week 4
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

6 to 10 6 to 10
6 to 10 6 to 10
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8

Week 7 Week 8
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

6 to 10 6 to 10
6 to 10 6 to 10
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8

Week 11 Week 12
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
 8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

6 to 10 6 to 10
6 to 10 6 to 10
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8

Week 15 Week 16
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
Max Rep Max Rep
 10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

6 to 10 6 to 10
6 to 10 6 to 10
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8

Week 19 Week 20
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15

6 to 10 6 to 10
6 to 10 6 to 10
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Max Rep Max Rep

6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8
 Hyper Pull Day
Date:
Week 1 Week 2
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Conventional Deadlift
4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
BB Rows 8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
One-arm DB Row 8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
Close Grip Lat Pulldowns
8 to 15 8 to 15

Hammer Curls 8 to 12 8 to 12
or 8 to 12 8 to 12
Alternating DB Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set Every Other
10 to 15 10 to 15
Reverse Pec Dec
10 to 15 10 to 15

8 to 12 8 to 12
Spider Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set
10 to 15 10 to 15
Smith Machine Shrugs 10 to 15 10 to 15
10 to 15 10 to 15

Date:
Week 5 Week 6
 Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Conventional Deadlift 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
BB Rows 8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
One-arm DB Row 8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
Close Grip Lat Pulldowns
8 to 15 8 to 15

Hammer Curls 8 to 12 8 to 12
or 8 to 12 8 to 12
Alternating DB Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set Every Other
10 to 15 10 to 15
Reverse Pec Dec
10 to 15 10 to 15

8 to 12 8 to 12
Spider Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set
10 to 15 10 to 15
Smith Machine Shrugs 10 to 15 10 to 15
10 to 15 10 to 15

Date:
Week 9 Week 10
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Conventional Deadlift 4 to 6 4 to 6
4 to 6 4 to 6
 8 to 12 8 to 12
BB Rows 8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
One-arm DB Row 8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
Close Grip Lat Pulldowns
8 to 15 8 to 15

Hammer Curls 8 to 12 8 to 12
or 8 to 12 8 to 12
Alternating DB Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set Every Other
10 to 15 10 to 15
Reverse Pec Dec
10 to 15 10 to 15

8 to 12 8 to 12
Spider Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set
10 to 15 10 to 15
Smith Machine Shrugs 10 to 15 10 to 15
10 to 15 10 to 15

Date:
Week 13 Week 14
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Conventional Deadlift 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
BB Rows 8 to 12 8 to 12
8 to 12 8 to 12
 8 to 12 8 to 12
One-arm DB Row 8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
Close Grip Lat Pulldowns
8 to 15 8 to 15

Hammer Curls 8 to 12 8 to 12
or 8 to 12 8 to 12
Alternating DB Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set Every Other
10 to 15 10 to 15
Reverse Pec Dec
10 to 15 10 to 15

8 to 12 8 to 12
Spider Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set
10 to 15 10 to 15
Smith Machine Shrugs 10 to 15 10 to 15
10 to 15 10 to 15

Date:
Week 17 Week 18
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
Conventional Deadlift 4 to 6 4 to 6
4 to 6 4 to 6

8 to 12 8 to 12
BB Rows 8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
One-arm DB Row 8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
Close Grip Lat Pulldowns
Close Grip Lat Pulldowns
8 to 15 8 to 15

Hammer Curls 8 to 12 8 to 12
or 8 to 12 8 to 12
Alternating DB Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set Every Other
10 to 15 10 to 15
Reverse Pec Dec
10 to 15 10 to 15

8 to 12 8 to 12
Spider Curls 8 to 12 8 to 12
8 to 12 8 to 12
Super Set
10 to 15 10 to 15
Smith Machine Shrugs 10 to 15 10 to 15
10 to 15 10 to 15
Day
Week 3 Week 4
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
8 to 15 8 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

Week 7 Week 8
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
8 to 15 8 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

Week 11 Week 12
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional
 8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
8 to 15 8 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

Week 15 Week 16
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
 8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
8 to 15 8 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15

Week 19 Week 20
Weight Rep Weight Rep
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6
4 to 6 4 to 6 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

8 to 15 8 to 15
8 to 15 8 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
 Hyper Legs
Date:
Week 1 Week 2
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
Back Squat
6 to 8 6 to 8
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
Front Squat
8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Leg Press
10 to 15 10 to 15
10 to 15 10 to 15

20 Steps 20 Steps
Walking Lunges 20 Steps 20 Steps
20 Steps 20 Steps

10 to 15 10 to 15
10 to 15 10 to 15
Seated Leg Curls
10 to 15 10 to 15
10 to 15 10 to 15
Super Set
8 to 12 8 to 12
8 to 12 8 to 12
Standing Calf Raises 8 to 12 8 to 12
8 to 12 8 to 12

Date:
Week 5 Week 6
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
Back Squat
 Back Squat 6 to 8 6 to 8
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
Front Squat 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Leg Press 10 to 15 10 to 15
10 to 15 10 to 15

20 Steps 20 Steps
Walking Lunges 20 Steps 20 Steps
20 Steps 20 Steps

10 to 15 10 to 15
10 to 15 10 to 15
Seated Leg Curls 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
8 to 12 8 to 12
8 to 12 8 to 12
Standing Calf Raises 8 to 12 8 to 12
8 to 12 8 to 12

Date:
Week 9 Week 10
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
Back Squat 6 to 8 6 to 8
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
Front Squat 8 to 12 8 to 12
Max Rep Max Rep
 10 to 15 10 to 15
10 to 15 10 to 15
Leg Press 10 to 15 10 to 15
10 to 15 10 to 15

20 Steps 20 Steps
Walking Lunges 20 Steps 20 Steps
20 Steps 20 Steps

10 to 15 10 to 15
10 to 15 10 to 15
Seated Leg Curls 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
8 to 12 8 to 12
8 to 12 8 to 12
Standing Calf Raises 8 to 12 8 to 12
8 to 12 8 to 12

Date:
Week 13 Week 14
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
Back Squat 6 to 8 6 to 8
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
Front Squat 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Leg Press 10 to 15 10 to 15
10 to 15 10 to 15

20 Steps 20 Steps
Walking Lunges 20 Steps 20 Steps
20 Steps 20 Steps
 10 to 15 10 to 15
10 to 15 10 to 15
Seated Leg Curls 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
8 to 12 8 to 12
8 to 12 8 to 12
Standing Calf Raises 8 to 12 8 to 12
8 to 12 8 to 12

Date:
Week 17 Week 18
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
Back Squat 6 to 8 6 to 8
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
Front Squat 8 to 12 8 to 12
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
Leg Press 10 to 15 10 to 15
10 to 15 10 to 15

20 Steps 20 Steps
Walking Lunges 20 Steps 20 Steps
20 Steps 20 Steps

10 to 15 10 to 15
10 to 15 10 to 15
Seated Leg Curls 10 to 15 10 to 15
10 to 15 10 to 15
Super Set
8 to 12 8 to 12
8 to 12 8 to 12
Standing Calf Raises
Standing Calf Raises 8 to 12 8 to 12
8 to 12 8 to 12
gs
Week 3 Week 4
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8 Optional
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

20 Steps 20 Steps
20 Steps 20 Steps
20 Steps 20 Steps Optional

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional

Week 7 Week 8
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
 6 to 8 6 to 8 Optional
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

20 Steps 20 Steps
20 Steps 20 Steps
20 Steps 20 Steps Optional

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional

Week 11 Week 12
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8 Optional
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional
Max Rep Max Rep
 10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

20 Steps 20 Steps
20 Steps 20 Steps
20 Steps 20 Steps Optional

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional

Week 15 Week 16
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8 Optional
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

20 Steps 20 Steps
20 Steps 20 Steps
20 Steps 20 Steps Optional
 10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional

Week 19 Week 20
Weight Rep Weight Rep
6 to 8 6 to 8
6 to 8 6 to 8
6 to 8 6 to 8 Optional
Max Rep Max Rep

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional
Max Rep Max Rep

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

20 Steps 20 Steps
20 Steps 20 Steps
20 Steps 20 Steps Optional

10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15
10 to 15 10 to 15 Optional

8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12
8 to 12 8 to 12 Optional