PULL PUSH LEGs

07/10/24-17/11/24
pull up row bicep curls band pullapart Dip Push up LR TE BSS
Set up 3 12.5 4 13.5+c 8.5+c
Sets 4 3 3 4 4 3 4 3 4
Week 41
Reps 1,2,3,4 10 10 15 10 13 8
Weight 26.5 12.75 6 13.25; 13.25
pull up row bicep curls band pullapart Pike pushup Push up LR TE BSS
Set up 13+c
Sets
Week 42
Reps 1,3,3,4 10 8 17 8 8 10 14 8
Weight 27,75 21 21 18 13.25 6 13.25; 13.25
pull up row bicep curls band pullapart Pike pushup Push up LR TE BSS
Set up 13+c 8.75+c
Sets
Week 43
Reps 1,3,3,2 11 9 19 9 10 9 14 9
Weight 29,22,22,22 13.25 6.25 13.25,13.25
pull up A. rows bicep curls band pullapart Pike pushup Push up LR TE BSS
Set up 8,75+c
Sets
Week 44
Reps 1,3,2,3 L10 R10 10 14 9 11 11 15 10
Weight 34,24,24,22 13.25 3 bands 6.25 13.25, 13.25
pull up [Link] bicep curls band pullapart Pike pushup Push up LR TE BSS
Set up 9+c
Sets
Week 45
Reps 1332 L7 R7 8 14 10 12 9 15 8
Weight 36.5, 26, 25.25,24 14 3 bands 7.25 14.14
pull up [Link] bicep curls rear delt fly Pike pushup Push up LR TE BSS
Set up 13,5+c 9,25+c
Sets
Week 46
Reps 1332 L9 R9 9 12 8 10 10 15 8
Weight 39,29, 27, 25.75 14 7.25 14 14

PULL PUSH LEGs

25/11/24-05-01/25
[Link] Ups A. Rows Hammer Curls Rear delt flys Pike push ups A. Push ups LRs TEs BSS
 Set up 1,75s 3s 2s 1s 9,75+c
Sets 4 3 3 3 4 3 3 3 4
Week 48
Reps 6 8 8 12 7 6 10 13 9
Weight 13 10.5 7.5 14.14
[Link] Ups A. Rows Hammer Curls Rear delt fly Pike push ups A. Push ups LRs TEs BSS
Set up 1,75s 3s 2s 1s 9,75+c
Sets
Week 49
Reps 6 8 9 13 7 8 12 15 10
Weight 13 10.5 7.5 14.14
[Link] Ups A. Rows Hammer Curls Rear delt fly Pike push ups A. Push ups LRs TEs BSS
Set up 1,5s 3s 2s 1s 10+c
Sets
Week 50
Reps 7 7 13 15 9 9 9 12 8
Weight 13 10.5 8 15.15
[Link] Ups A. Rows Hammer Curls Rear delt fly Pike push ups A. Push ups LRs TEs BSS
Set up 1,5s 2,5s 2s 0,5s 10+c
Sets
Week 51
Reps 7 9 10 12 10 8 10 12 9
Weight 13 11 8 15.15
[Link] Ups A. Rows Hammer Curls Rear delt fly Pike push ups A. Push ups LRs TEs BSS
Set up 1s 2,5s 0s 10+c
Sets
Week 52
Reps 6 7 11 13 9 8 11 13 10
Weight 14 11 12 8 15.15
[Link] Ups A. Rows Hammer Curls Rear delt fly Pike push ups A. Push ups LRs TEs BSS
Set up 1s 2,5s 2s -0,5s 10+c, 1s
Sets
Week 01
Reps 7 8 12 14 8 8 9 13 8
Weight 14 11 8.5 17.16
 LEGs
Hip hinge Calf raise TR

4 3 3
7 13
3 20.5
Hip hinge Calf raise TR

7 13
3 23
Hip hinge Calf raise TR

8 14
3 23
Hip hinge Calf raise TR

10 16
3 24
Hip hinge Calf raise TR

10
0
Hip hinge Calf raise TR

11

LEGs
Ham curls Calf raise TR
 12
4

Ham curls Calf raise TR

12

10

Ham curls Calf raise TR

12

11

Ham curls Calf raise TR

12

12

Ham curls Calf raise TR

12

13

Ham curls Calf raise TR

12

13
 PULL LEGS
13/01/25 - 23/02/25
Arched Pull ups Neutral Archer Rows Barbell curls Rear delt flies BSS Ham curls Tib Raises
Set up 3.25GR;GWM;dbt 12,5GR; GWM 0,5s db; standing 12,5GR;GWM; 2s db 12.5
Sets 4 3 3 4 4 4 3
Week 3
Reps 8 7 9 10 8.8 10
Weight 23 17.16
Neutral Pull ups Neutral Rows Barbell curls Rear delt flies BSS Ham curls Tib Raises
Set up 3.25GR;GWC;dbt 2s 12.5
Sets
Week 4
Reps 6 10 10 11 9.9 10
Weight 15 23 17.16
Neutral Pull ups Neutral Rows Ring curls Rear delt flies BSS Ham curls Tib Raises
Set up 12,5GR;GRM;1,5s 2s 12.5
Sets
Week 5
Reps 6 10 8 12 8.8 11
Weight 15 17.17
Neutral Pull ups Neutral Rows Ring curls Rear delt flies BSS Ham curls Tib Raises
Set up 1,5s 10,25+2s 12.5
Sets
Week 6
Reps 7 11 9 12 8.8(L.R) 11
Weight 15 17.17
Neutral Pull ups Neutral Rows Ring curls Rear delt flies BSS Ham curls Tib Raises
Set up 1,5s 10,25+2s 13
Sets
Week 7
Reps 6 8 10 13 8.8 9
Weight 16 6 17.17
Neutral Pull ups Neutral Rows Ring curls Rear delt flies BSS Ham curls Tib Raises
Set up 11.5 1s 1,5s 13
Sets
Week 8
Reps 7 9 10 12 9.9 10
Weight 16 6 17.17

WEEK 9 (24/02/25 - 02/03/25)

PULL LEGS
03/03/25 - 13/04/25
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
 Set up 3.25GR;GWM;dbt 11.5GR;GWM;BP;2ld 11.5GR;GWM;1s 10.25GR;GWM;1.5s db
Sets 4 3 3 4 4 4 3
Week 10
Reps 6 8 8 13 8.8 8
Weight 18 8 17.17
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
Set up 0,5s 1,5s
Sets
Week 11
Reps 6 8 10 13 8.8 8
Weight 18 8 17.17
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
Set up 0s 1,5s
Sets
Week 12
Reps 7 9 9 14 9.9 9
Weight 18 8 17.17
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
Set up 0s 1,5s
Sets
Week 13
Reps 7 9 9 15 9.9 9
Weight 18 8 17.17
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
Set up 0s 1s
Sets
Week 14
Reps 6 8 10 10 7.7 10
Weight 19,13,8 10 18.25
Chin ups Neutral Rows Ring curls Rear delt flies BSS Hip hinges Tib Raises
Set up 0s 1s
Sets
Week 15
Reps 6 9 9 11 7.7 10
Weight 19 10 18.25

WEEK 16 (14/04/25 - 20/04/25)

PULL LEGS
21/04/25 - 01/06/25
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 3.25GR;GWM;8dbt 10.25GR;GWM;13dbt;2ld 11,5GR;GWM;1,5s db
Sets 4 3 3 4 4 4 3
Week 17
Week 17
Reps 7 10 11 7 11
Weight 19 6 18.25
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 18
Reps 7 10 12 8 11
Weight 19 6 18.25
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 19
Reps 7 11 12 11
Weight 19 6
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 20
Reps 6 11 13 11 8 12
Weight 20 6 1.25 18.25
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 21
Reps 6 12 13 11 9 12
Weight 20 6 1.25 18.25
Chin ups Neutral Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 22
Reps 7 12 13 12 9 12
Weight 20 6 1.25 18.25

WEEK 23 (02/06/25 - 08/06/25)

PULL LEGS
09/06/25 - 20/07/25
Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 3,25GR; GWC; Dbt 11,5GR; GWM; 3Ld 11.5GR; GWM; 1.5s db;ch db; b
Sets 4 3 3 3 4 4
Week 24
Reps 6 10 14 12 7 12
Weight 18 1.25 19.5
 Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1.5s
Sets
Week 25
Reps 6 10 14 13 7 12
Weight 18 1.25 19.5
Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s db
Sets
Week 26
Reps 7 11 15 14 7 8
Weight 18 1.25 19.5 2.5
Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1,5s
Sets
Week 27
Reps 7 11 15 13 8 8
Weight 18 2.5 19.5 2.5
Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 1s
Sets
Week 28
Reps 6 12 10 13 8 9
Weight 19 2.5 19.5 2.5
Neutral PUs Sup Rows Face Pulls Low back BSS Hip hinges Tib Raises
Set up 3b 1s
Sets
Week 29
Reps 7 12 11 13 8 9
Weight 19 2.5 19.5 2.5

WEEK 30 (21/07/25 - 27/07/25)

EGS PUSH
28/07/25 - 07/09/25
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
1,5s; PRL 13GR;GWM;ch;bp db 10GR;c;1s Set up 3,25GR; GWC; Dbt
3 4 3 3 3 Sets 4
Week 31
9 8 10 11 Reps 6
6 6 Weight 20
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
1,5s 10+c Set up 3,25GR; GWM; Dbt
Sets
Week 32
9 9 11 12 Reps 6
6 6 Weight 16;11;6;3
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
1,5s 10+c, 0,5s Set up
Sets
Week 33
10 7 12 12 Reps 7
8.5 6 Weight 16
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
1s PRL 10,25+c Set up
Sets
Week 34
7 6 9 9 Reps 6
9 6.25 Weight 17;12;7.25;4.25
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
2.25s;prl;ch 10,25+c Set up
Sets
Week 35
6 7 10 9 Reps
9 6.25 Weight
Calf Raises P. Pike Pushups Decline Pushups LRs TEs Neutral Pullups
2s 10,25+c Set up
Sets
Week 36
7 6 11 10 Reps
10 6.25 Weight

2/03/25)
EGS PUSH
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
 1.75s;prl;ch 3s;ch;bp;prl db 10.25GR;GWM;0,5s;c
3 4 3 3 3
7 8 9 11
10 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1.75s 10.25+c

7 8 10 11
10 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1.75s 10.25+c

8 6 11 10
11 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1.75s 10,25+c

8 7 9 11
11 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1.5s 10,25+c

6 8 9 11
11 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s 10,25+c

7 7 10 12
12 6.75

0/04/25)
EGS PUSH
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s;prl;ch prl;ch;bp 10.25+c
3 4 3 3 3
 7 8 11 11
12 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s 10,25+c

8 8 11 11
12 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s prl;bp 10,25+1,5s; 1 ring

8 7 12 10
13 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s 10.25

9 7 12 11
13 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
1,5s 10.25

9 7 13 12
13 6.75
Calf Raises P. Pike Pushups Decline Pushups LRs TEs
2s;prl;ch;2bx 10.25

6 8 13 12
13 6.75

8/06/25)
EGS PUSH
Calf Raises P. Pike Pushups Push Ups LRs TEs
2s; ch; prl;2bx prl,bp db;standing 10.25GR; C; -1.5s; 1 ring
4 3 3 3
6 6 14 13
15 6.75
 Calf Raises P. Pike Pushups Push Ups LRs TEs
2s 13.75GR;1,5s; 1 ring

7 7 15 13
15 6.75
Calf Raises P. Pike Pushups Push Ups LRs TEs
2s 2s

7 7 10 9
15 7.25
Calf Raises P. Pike Pushups Push Ups LRs TEs
2s 2s

7 8 11 10
15 7.25
Calf Raises P. Pike Pushups Push Ups LRs TEs
2,25s; t prl;ch;bp;3,25s 4b 2s

6 7 11 10
15 5
Calf Raises P. Pike Pushups Push Ups LRs TEs
2.25s;t ch 2s

6 8 11 11
15 7.25

7/07/25)
 PULL LEGS PUSH
Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press
11,5GR; GWM; 4b 11.5GR; GWM; 1s 3b; db Green band Db, 0b Db;4b
3 3 3 4 3 3 3 4
10 11 12 9 8 10;7
8.5 14.5 13.5
Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press
4b 1s Green band

11 12 13 10 8 11
8.5 14.5 13.5
Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press
4b 1s Green band

12 13 10 11 9 9
9.75 14.5 14.5
Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press
4b 1s GB; 2GR

13 14 11 10 14 10
9.75 15 14.5
Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press

Sup Rows Face Pulls Incline Seated Curls Reverse Nordics Ham Curls Tib Raises Calf Raises Dumbbell Press

WEEK 37 (08/09/25 - 14/09/25)

 PUSH
Push Ups LRs TEs
12.25GR;GRM;b;dbt;c 13.75GR;2.5s; 1 ring
3 3 3
7 11 11
10 7.25
Push Ups LRs TEs
2,5s

7 12 13
11 7.25
Push Ups LRs TEs
3s

8 10 10
11 7.5
Push Ups LRs TEs
3s

9 11 12
11 7.5
Push Ups LRs TEs

Push Ups LRs TEs