Before diving into your templates, please watch this 

quick How-To video, and read the accompanying How-To in its entirety!

Follow each numbered and colored box all the way to #6 to guide you through customizing and executing your training progra

Before you enter ANYTHING into any cell of your templates, save a spare copy of the templates document! This way, if anythin

When picking your “10 Reps” weights, stay away from both overly ambitious and “too easy” ones. Try to avoid picking weights

Before you begin your training, first thing’s always first: the warm-up! Warm up how you usually do until you’re ready to begin

Once you've completed the entire 5 week “First Time Program” tab, move onto the "Long Term Program" tab. (The Long Term

See the handy definitions at the bottom of the First Time Program and Long Term Program sheets

For additional clarifications and recommendations, please see the "How To" and “FAQ” documents that accompanied your tem

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esh copy to start over with.

you can rep out for 15.

well. Warm-up tip: Lift half of your listed weight for that day for 10 reps, rest for one minute, then lift your listed weight for 3 reps prior to

the weights you’re lifting and/or choosing different exercises.)

 Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results
Day 1 Exercises: Day 1 Exercises: Day 1 Exercises: Day 1 Exercises:

0 1 0 2/fail 0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 1 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail

0 1 0 2/fail 0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 1 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Reps Rep Results
Day 2 Exercises: Day 2 Exercises: Day 2 Exercises: Day 2 Exercises:

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

 Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results
Day 1 Exercises: Day 1 Exercises: Day 1 Exercises: Day 1 Exercises:

Incline Medium Grip Bench Press 1 85 2/fail Incline Medium Grip Bench Press 2 90 2/fail Incline Medium Grip Bench Press 3 92.5 2/fail Incline Medium Grip Bench Press 3 92.5 2/fail

Medium Grip Bench Press 1 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail Medium Grip Bench Press 2 0 2/fail

Barbell Bent-Row 1 0 2/fail Barbell Bent-Row 2 0 2/fail Barbell Bent-Row 3 0 2/fail Barbell Bent-Row 3 0 2/fail

Assisted Overhand Pullups 1 0 2/fail Assisted Overhand Pullups 2 0 2/fail Assisted Overhand Pullups 2 0 2/fail Assisted Overhand Pullups 2 0 2/fail

Dumbbell Side Lateral Raise 2 0 2/fail Dumbbell Side Lateral Raise 3 0 2/fail Dumbbell Side Lateral Raise 4 0 2/fail Dumbbell Side Lateral Raise 4 0 2/fail

V-Up 2 0 2/fail V-Up 3 0 2/fail V-Up 3 0 2/fail V-Up 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Reps Rep Results
Day 2 Exercises: Day 2 Exercises: Day 2 Exercises: Day 2 Exercises:

High Bar Squat 2 0 2/fail High Bar Squat 3 0 2/fail High Bar Squat 4 0 2/fail High Bar Squat 4 0 2/fail

Seated Leg Curl 2 0 2/fail Seated Leg Curl 3 0 2/fail Seated Leg Curl 3 0 2/fail Seated Leg Curl 3 0 2/fail

2-Arm Dumbbell Curl 2 0 2/fail 2-Arm Dumbbell Curl 3 0 2/fail 2-Arm Dumbbell Curl 4 0 2/fail 2-Arm Dumbbell Curl 4 0 2/fail

Skullcrusher 2 0 2/fail Skullcrusher 3 0 2/fail Skullcrusher 4 0 2/fail Skullcrusher 4 0 2/fail