All Pro's Simple Beginner

Routine Spreadsheet
Original From:

http://www.workout-calculator.com/2011/04/a-simple-beginners-routine-by-all-pro/

Extended by: tr3pid

 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
#ERROR! 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
25 8 20 8 20 8
50 8 45 8 40 8
Work Set 1 100 8 Work Set 1 90 8 Work Set 1 80 8
Work Set 2 100 8 Work Set 2 90 8 Work Set 2 80 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 25 9 20 9 20 9
50 9 45 9 40 9
 Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
25 9 20 9 20 9
50 9 45 9 40 9
Work Set 1 100 9 Work Set 1 90 9 Work Set 1 80 9
Work Set 2 100 9 Work Set 2 90 9 Work Set 2 80 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
25 10 20 10 20 10
50 10 45 10 40 10
 Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
25 10 20 10 20 10
50 10 45 10 40 10
Work Set 1 100 10 Work Set 1 90 10 Work Set 1 80 10
Work Set 2 100 10 Work Set 2 90 10 Work Set 2 80 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
25 11 20 11 20 11
50 11 45 11 40 11
 Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
25 11 20 11 20 11
50 11 45 11 40 11
Work Set 1 100 11 Work Set 1 90 11 Work Set 1 80 11
Work Set 2 100 11 Work Set 2 90 11 Work Set 2 80 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
25 12 20 12 20 12
50 12 45 12 40 12
Work Set 1 100 12 Work Set 1 90 12 Work Set 1 80 12
Work Set 2 100 12 Work Set 2 90 12 Work Set 2 80 12
 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 9 0 9 0 9
0 9 0 9 0 9
 Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
 Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
 Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 9 0 9 0 9
0 9 0 9 0 9
 Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
 Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
 Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 9 0 9 0 9
0 9 0 9 0 9
 Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
 Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
 Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 9 0 9 0 9
0 9 0 9 0 9
 Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
 Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
 Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
 Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%
Squat Weight Reps Squat Weight Reps Squat Weight Reps

1
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
8 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 8 0 8 0 8
0 8 0 8 0 8
Work Set 1 0 8 Work Set 1 0 8 Work Set 1 0 8
Work Set 2 0 8 Work Set 2 0 8 Work Set 2 0 8

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

2
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
9 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 9 0 9 0 9
0 9 0 9 0 9
 Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 9 0 9 0 9
0 9 0 9 0 9
Work Set 1 0 9 Work Set 1 0 9 Work Set 1 0 9
Work Set 2 0 9 Work Set 2 0 9 Work Set 2 0 9

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

3
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
10 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
 Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 10 0 10 0 10
0 10 0 10 0 10
Work Set 1 0 10 Work Set 1 0 10 Work Set 1 0 10
Work Set 2 0 10 Work Set 2 0 10 Work Set 2 0 10

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

4
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
11 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
 Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 11 0 11 0 11
0 11 0 11 0 11
Work Set 1 0 11 Work Set 1 0 11 Work Set 1 0 11
Work Set 2 0 11 Work Set 2 0 11 Work Set 2 0 11

Workout 1 – Heavy / 100% Workout 2 – Medium / 90% Workout 3 – Light / 80%

Squat Weight Reps Squat Weight Reps Squat Weight Reps

5
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
12 Bench Press Weight Reps Bench Press Weight Reps Bench Press Weight Reps
REPS 0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Bent Row Weight Reps Bent Row Weight Reps Bent Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Overhead Press Weight Reps Overhead Press Weight Reps Overhead Press Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
SLDL Weight Reps SLDL Weight Reps SLDL Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Upright Row Weight Reps Upright Row Weight Reps Upright Row Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
Calf Raises Weight Reps Calf Raises Weight Reps Calf Raises Weight Reps
0 12 0 12 0 12
0 12 0 12 0 12
Work Set 1 0 12 Work Set 1 0 12 Work Set 1 0 12
Work Set 2 0 12 Work Set 2 0 12 Work Set 2 0 12
 One Rep Max Progress (Brzycki Formula)
One Rep Maximum
150 Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
100 Cycle 4: 0 0 0 0 0
Weight

Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0
50
Volume
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Bench 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
Weight

Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

 Week 1 Week 2 Week 3 Week 4 Week 5
Bent Row 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
Weight
Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Overhead Press 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
Weight

Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Stiff Leg Deadlift 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
t
 100

Weight
Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Upright Row 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
Weight

Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0

One Rep Maximum

Week 1 Week 2 Week 3 Week 4 Week 5
Calf Raises 1RM Cycle 1: 128 131 133 138 142
Cycle 2: 0 0 0 0 0
150 Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Cycle 5: 0 0 0 0 0
100
Weight

Cycle 6: 0 0 0 0 0

Volume
50
Week 1 Week 2 Week 3 Week 4 Week 5
Cycle 1: 800 900 1000 1100 1200
0 Cycle 2: 0 0 0 0 0
0
Cycle 3: 0 0 0 0 0
Cycle 4: 0 0 0 0 0
Weeks Cycle 5: 0 0 0 0 0
Cycle 6: 0 0 0 0 0