Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Deadlifts + + + + + +
8-12 Pulldowns/Pullups
8-12 Chest Supported
Rows/Seated Cable Rows
15-20 Face Pulls
8-12 Hammer Curls
8-12 Dumbbell Curls
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Bench Press
+ + + + + +
8-12 Overhead Press
8-12 Incline Barbell Press
8-12 Tricep Pushdowns
15-20 Lat Raises
8-12 Overhead Tricep
Extends
15-20 Lat Raises
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Squat
+ + + + + +
8-12 Romanian Deadlift
8-12 Leg Press
8-12 Leg Curls
8-12 Calf Raises
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Barbell Rows
+ + + + + +
8-12
Pulldowns/Pullups/Chinups
8-12 Chest Supported
Rows/Seated Cable Rows
15-20 Face Pulls
8-12 Hammer Curls
8-12 Dumbbell Curls
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Overhead Press
+ + + + + +
8-12 Bench Press
8-12 Incline Barbell Press
8-12 Tricep Pushdowns
15-20 Lat Raises
8-12 Overhead Tricep
Extends
15-20 Lat Raises
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
5 Squat
+ + + + + +
8-12 Romanian Deadlift
8-12 Leg Press
8-12 Leg Curls
8-12 Calf Raises