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    RP Male Physique 4 Day Full Body v2

    Uploaded by

    Chaitanya Sravanthi
    This document outlines a 7-week strength training program with exercises for each day. Each week aims to increase weight and decrease repetitions, with week 7 serving as a deload week with lower weight and half the repetitions of week 1. The program includes exercises like bench press, rows, squats, curls, presses, and crunches, targeting the major muscle groups over the course of the 7 weeks.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    RP Male Physique 4 Day Full Body v2

    Uploaded by

    Chaitanya Sravanthi
    5K views4 pages
    This document outlines a 7-week strength training program with exercises for each day. Each week aims to increase weight and decrease repetitions, with week 7 serving as a deload week with lower weight and half the repetitions of week 1. The program includes exercises like bench press, rows, squats, curls, presses, and crunches, targeting the major muscle groups over the course of the 7 weeks.

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    This document outlines a 7-week strength training program with exercises for each day. Each week aims to increase weight and decrease repetitions, with week 7 serving as a deload week with lower weight and half the repetitions of week 1. The program includes exercises like bench press, rows, squats, curls, presses, and crunches, targeting the major muscle groups over the course of the 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    5K views4 pages

    RP Male Physique 4 Day Full Body v2

    Uploaded by

    Chaitanya Sravanthi
    This document outlines a 7-week strength training program with exercises for each day. Each week aims to increase weight and decrease repetitions, with week 7 serving as a deload week with lower weight and half the repetitions of week 1. The program includes exercises like bench press, rows, squats, curls, presses, and crunches, targeting the major muscle groups over the course of the 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload

    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
    Incline Medium Grip Bench Press 2 45 3/fail Incline Medium Grip Bench Press 2 45 3/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 50 1/fail Incline Medium Grip Bench Press 2 45 1/2 reps of Week 1
    Cable Flye 2 15 3/fail Cable Flye 2 15 3/fail Cable Flye 2 15 2/fail Cable Flye 2 15 2/fail Cable Flye 2 15 2/fail Cable Flye 2 15 1/fail Cable Flye 2 15 1/2 reps of Week 1
    Medium Grip Bench Press 2 50 3/fail Medium Grip Bench Press 2 50 3/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 55 1/fail Medium Grip Bench Press 2 50 1/2 reps of Week 1
    Barbell Bent Over Row 2 55 3/fail Barbell Bent Over Row 2 55 3/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 60 1/fail Barbell Bent Over Row 2 55 1/2 reps of Week 1
    Normal Grip Pulldown 2 50 3/fail Normal Grip Pulldown 2 50 3/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 55 1/fail Normal Grip Pulldown 2 50 1/2 reps of Week 1
    Dumbbell Side Lateral Raise 3 10 3/fail Dumbbell Side Lateral Raise 3 10 3/fail Dumbbell Side Lateral Raise 3 10 2/fail Dumbbell Side Lateral Raise 3 10 2/fail Dumbbell Side Lateral Raise 3 10 2/fail Dumbbell Side Lateral Raise 3 10 1/fail Dumbbell Side Lateral Raise 2 10 1/2 reps of Week 1
    Machine Crunch 2 65 3/fail Machine Crunch 2 65 3/fail Machine Crunch 2 70 2/fail Machine Crunch 2 70 2/fail Machine Crunch 2 75 2/fail Machine Crunch 2 70 1/fail Machine Crunch 2 65 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
    High Bar Squat 3 65 3/fail High Bar Squat 3 65 3/fail High Bar Squat 3 70 2/fail High Bar Squat 3 70 2/fail High Bar Squat 3 75 2/fail High Bar Squat 3 70 1/fail High Bar Squat 2 65 1/2 reps of Week 1
    Leg Press 2 135 3/fail Leg Press 2 140 3/fail Leg Press 2 140 2/fail Leg Press 2 145 2/fail Leg Press 2 145 2/fail Leg Press 2 150 1/fail Leg Press 2 135 1/2 reps of Week 1
    Lying Leg Curl 3 35 3/fail Lying Leg Curl 3 35 3/fail Lying Leg Curl 3 35 2/fail Lying Leg Curl 3 35 2/fail Lying Leg Curl 3 35 2/fail Lying Leg Curl 3 40 1/fail Lying Leg Curl 2 35 1/2 reps of Week 1
    Calves on Leg Press 4 30 3/fail Calves on Leg Press 4 30 3/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 35 1/fail Calves on Leg Press 2 30 1/2 reps of Week 1
    Cable Tricep Pushdown 3 35 3/fail Cable Tricep Pushdown 3 35 3/fail Cable Tricep Pushdown 3 35 2/fail Cable Tricep Pushdown 3 35 2/fail Cable Tricep Pushdown 3 35 2/fail Cable Tricep Pushdown 3 40 1/fail Cable Tricep Pushdown 2 35 1/2 reps of Week 1
    Standing Barbell Shoulder Press 3 30 3/fail Standing Barbell Shoulder Press 3 30 3/fail Standing Barbell Shoulder Press 3 30 2/fail Standing Barbell Shoulder Press 3 30 2/fail Standing Barbell Shoulder Press 3 30 2/fail Standing Barbell Shoulder Press 3 35 1/fail Standing Barbell Shoulder Press 2 30 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
    Normal Grip Pulldown 2 50 3/fail Normal Grip Pulldown 2 50 3/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 50 2/fail Normal Grip Pulldown 2 55 1/fail Normal Grip Pulldown 2 25 1/2 reps of Week 1
    Underhand Pulldown 2 50 3/fail Underhand Pulldown 2 50 3/fail Underhand Pulldown 2 50 2/fail Underhand Pulldown 2 50 2/fail Underhand Pulldown 2 50 2/fail Underhand Pulldown 2 55 1/fail Underhand Pulldown 2 25 1/2 reps of Week 1
    Barbell Bent Over Row 2 55 3/fail Barbell Bent Over Row 2 55 3/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 55 2/fail Barbell Bent Over Row 2 60 1/fail Barbell Bent Over Row 2 30 1/2 reps of Week 1
    Cable Facepull 3 40 3/fail Cable Facepull 3 40 3/fail Cable Facepull 3 40 2/fail Cable Facepull 3 40 2/fail Cable Facepull 3 40 2/fail Cable Facepull 3 45 1/fail Cable Facepull 2 20 1/2 reps of Week 1
    Medium Grip Bench Press 2 50 3/fail Medium Grip Bench Press 2 50 3/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 50 2/fail Medium Grip Bench Press 2 55 1/fail Medium Grip Bench Press 2 25 1/2 reps of Week 1
    Incline Medium Grip Bench Press 2 45 3/fail Incline Medium Grip Bench Press 2 45 3/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 45 2/fail Incline Medium Grip Bench Press 2 50 1/fail Incline Medium Grip Bench Press 2 25 1/2 reps of Week 1
    Machine Crunch 2 65 3/fail Machine Crunch 2 65 3/fail Machine Crunch 2 70 2/fail Machine Crunch 2 70 2/fail Machine Crunch 2 75 2/fail Machine Crunch 2 70 1/fail Machine Crunch 2 35 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
    Deadlift 3 85 3/fail Deadlift 3 85 3/fail Deadlift 3 90 2/fail Deadlift 3 90 2/fail Deadlift 3 95 2/fail Deadlift 3 95 1/fail Deadlift 2 45 1/2 reps of Week 1
    High Bar Good Morning 3 60 3/fail High Bar Good Morning 3 60 3/fail High Bar Good Morning 3 60 2/fail High Bar Good Morning 3 60 2/fail High Bar Good Morning 3 60 2/fail High Bar Good Morning 3 65 1/fail High Bar Good Morning 2 30 1/2 reps of Week 1
    Hack Squat 2 50 3/fail Hack Squat 2 50 3/fail Hack Squat 2 50 2/fail Hack Squat 2 50 2/fail Hack Squat 2 50 2/fail Hack Squat 2 55 1/fail Hack Squat 2 25 1/2 reps of Week 1
    Barbell Curl 3 15 3/fail Barbell Curl 3 15 3/fail Barbell Curl 3 15 2/fail Barbell Curl 3 15 2/fail Barbell Curl 3 15 2/fail Barbell Curl 3 15 1/fail Barbell Curl 2 10 1/2 reps of Week 1
    Dumbbell Shrug 3 15 3/fail Dumbbell Shrug 3 15 3/fail Dumbbell Shrug 3 15 2/fail Dumbbell Shrug 3 15 2/fail Dumbbell Shrug 3 15 2/fail Dumbbell Shrug 3 15 1/fail Dumbbell Shrug 2 10 1/2 reps of Week 1
    Calves on Leg Press 4 30 3/fail Calves on Leg Press 4 30 3/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 30 2/fail Calves on Leg Press 4 35 1/fail Calves on Leg Press 2 15 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1: Day 1: Day 1: Day 1:
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2: Day 2: Day 2: Day 2:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3: Day 3: Day 3: Day 3:
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4: Day 4: Day 4: Day 4:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1: Day 1:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2: Day 2:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3: Day 3:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4: Day 4:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1

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