WEEK 1:

FULL BODY (1) A SETS REPS RPE REST 1 2 3 4 NOTES

Barbell Back 5 8 5-6 3-4MIN 0 Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat squat until just about parallel don’t be scared to squat lower than parallel
only if you experience uncomfortableness, don’t. 3-4 warm up sets.
Lower intensity during first week of Ramadan and to keep
technique/form up.
Barbell Bench 3-4 6 50-60% 1RM 3-4MIN Tuck elbows at a 45° angle, Squeeze your shoulder blades and stay
Press firm on the bench. Lower intensity during first week of Ramadan
and to keep technique/form up.
Pendlay Row or 5 6 50-60% 1RM 2-3min Preferably Pendlay row, pause at bottom and pull towards chest.
Helms Row Lower intensity during first week of Ramadan and to keep
technique/form up.
Overhead 3 10,8,6 7 2-5 Strict form, Arch the bar back & behind your head, don’t go too
Barbell Ext. heavy. Lower intensity during first week of Ramadan and to keep
technique/form up.
(Barbell) 3 6,8,10 5-6 2-3min 0 Mind muscle connection. Lower intensity during first week of
Preacher Curls Ramadan and to keep technique/form up.
SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows in, brace
and pull the bar up. Lower intensity during first week of Ramadan
and to keep technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.
FULL BODY (2) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.

Barbell Back Squat 3 6 50-60% Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
of 1RM and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-
4 warm up sets. Lower intensity during first week of
Ramadan and to keep technique/form up.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep
your head out of the way and press upward and slightly
backward. Lower intensity during first week of Ramadan
and to keep technique/form up.
Deadlift 2 6 50-60% Set the bar a bit “higher” on almost the toes, pull elbows
of 1RM in, brace and pull the bar up. Lower intensity during first
week of Ramadan and to keep technique/form up.
Close Grip Bench 3 6,8,8 6 1-4min Row to sternum with double overhand grip and/or while
Press pendlay rowing, row to belly button if using a double
underhand grip. Lower intensity during first week of
Ramadan and to keep technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 Focus on flexing your spine and avoid jerking your head with your
arms. Focus on pulling your elbow out to the side until about 90°.

*rest times are given in minutes

FULL BODY (3) A SETS REPS RPE REST 1 2 3 4 NOTES
Barbell Back Squat 3 6 6 2-3MIN Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-4
warm up sets. Lower intensity during first week of Ramadan
and to keep technique/form up.
Floor Press 5 6 6 3-10 MIN Squeeze your shoulder blades together, get tight on the
ground before starting to press. Lower intensity during first
week of Ramadan and to keep technique/form up.
Pendlay Row or DB 5 6 6 2-3MIN Try stretching your lats, pause on the bottom, then pull to
Row your chest, muscle connection, strict form.
Overhead BB Ext. 3 10,8,6 6 2-3min Mind muscle connection, strict form. Lower intensity during
first week of Ramadan and to keep technique/form up.
Preacher Curls 3 6,8,10 6 2-3min Strict form, drive elbows out and back at a 45 degree angle

SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows in,
brace and pull the bar up. Lower intensity during first week of
Ramadan and to keep technique/form up.
Cable Crunches 3 15,10,8 7 1-2min Could be possible to do 20 reps.
 Week 2:
FULL BODY (1) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.
Barbell Back 3 6 50-60% of Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat 1RM squat until just about parallel don’t be scared to squat lower than
parallel only if you experience uncomfortableness, don’t. 3-4 warm up
sets. Lower intensity during first week of Ramadan and to keep
technique/form up.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep your
head out of the way and press upward and slightly backward.
Lower intensity during first week of Ramadan and to keep
technique/form up.
Deadlift 2 6 50-60% of Set the bar a bit “higher” on almost the toes, pull elbows in,
1RM brace and pull the bar up. Lower intensity during first week of
Ramadan and to keep technique/form up.
Close Grip 3 6,8,8 6 1-4min Lower intensity during first week of Ramadan and to keep
Bench Press technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.
FULL BODY (2) A SETS REPS RPE REST 1 2 3 4 NOTES
Barbell Back Squat 5 8 5-6 3-4MIN 0 Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-
4 warm up sets.
Barbell Bench Press 3-4 6 50-60% 3-4MIN Tuck elbows at a 45° angle, Squeeze your shoulder blades
1RM and stay firm on the bench.
Pendlay Row or 5 6 50-60% 2-3min Preferably Pendlay row, pause at bottom and pull towards
Helms Row 1RM chest.
Overhead Barbell 3 10,8,6 7 2-5 Strict form, Arch the bar back & behind your head, don’t
Ext. go too heavy.
(Barbell) Preacher 3 6,8,10 5-6 2-3min 0 Mind muscle connection.
Curls
SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows
in, brace and pull the bar up.
Cable Crunches 3 15,10,8 7 1-2min 0 Focus on flexing your spine and avoid jerking your head with your
arms. Focus on pulling your elbow out to the side until about 90°.
*rest times are given in minutes
FULL BODY (3) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.
Barbell Back 3 6 50-60% of Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat 1RM squat until just about parallel don’t be scared to squat lower than
parallel only if you experience uncomfortableness, don’t. 3-4 warm up
sets. Lower intensity during first week of Ramadan and to keep
technique/form up.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep your
head out of the way and press upward and slightly backward.
Lower intensity during first week of Ramadan and to keep
technique/form up.
Deadlift 2 6 50-60% of Set the bar a bit “higher” on almost the toes, pull elbows in,
1RM brace and pull the bar up. Lower intensity during first week of
Ramadan and to keep technique/form up.
Close Grip 3 6,8,8 6 1-4min Lower intensity during first week of Ramadan and to keep
Bench Press technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.
 WEEK 3:
FULL BODY (1) A SETS REPS RPE REST 1 2 3 4 NOTES
Barbell Back 5 8 5-6 3-4MIN 0 Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat squat until just about parallel don’t be scared to squat lower than parallel
only if you experience uncomfortableness, don’t. 3-4 warm up sets.
Barbell Bench 3-4 6 50-60% 1RM 3-4MIN Tuck elbows at a 45° angle, Squeeze your shoulder blades and stay
Press firm on the bench.
Pendlay Row or 5 6 50-60% 1RM 2-3min Preferably Pendlay row, pause at bottom and pull towards chest.
Helms Row
Overhead 3 10,8,6 7 2-5 Strict form, Arch the bar back & behind your head, don’t go too
Barbell Ext. heavy.
(Barbell) 3 6,8,10 5-6 2-3min 0 Mind muscle connection.
Preacher Curls
SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows in, brace
and pull the bar up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.
FULL BODY (2) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.

Barbell Back Squat 3 6 50-60% Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
of 1RM and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-
4 warm up sets.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep
your head out of the way and press upward and slightly
backward.
Deadlift 2 6 50-60% Set the bar a bit “higher” on almost the toes, pull elbows
of 1RM in, brace and pull the bar up.
Close Grip Bench 3 6,8,8 6 1-4min Row to sternum with double overhand grip and/or while
Press pendlay rowing, row to belly button if using a double
underhand grip.
Cable Crunches 3 15,10,8 7 1-2min 0 Focus on flexing your spine and avoid jerking your head with your
arms. Focus on pulling your elbow out to the side until about 90°.
*rest times are given in minutes
FULL BODY (3) A SETS REPS RPE REST 1 2 3 4 NOTES
Barbell Back Squat 3 6 6 2-3MIN Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-4
warm up sets.
Floor Press 5 6 6 3-10 MIN Squeeze your shoulder blades together, get tight on the
ground before starting to press.
Pendlay Row or DB 5 6 6 2-3MIN Try stretching your lats, pause on the bottom, then pull to
Row your chest, muscle connection, strict form.
Overhead BB Ext. 3 10,8,6 6 2-3min Mind muscle connection, strict form.

Preacher Curls 3 6,8,10 6 2-3min Strict form, drive elbows out and back at a 45 degree angle

SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows in,
brace and pull the bar up.
Cable Crunches 3 15,10,8 7 1-2min Could be possible to do 20 reps.
 Week 4:
FULL BODY (1) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.
Barbell Back 3 6 50-60% of Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat 1RM squat until just about parallel don’t be scared to squat lower than
parallel only if you experience uncomfortableness, don’t. 3-4 warm up
sets. Lower intensity during first week of Ramadan and to keep
technique/form up.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep your
head out of the way and press upward and slightly backward.
Lower intensity during first week of Ramadan and to keep
technique/form up.
Deadlift 2 6 50-60% of Set the bar a bit “higher” on almost the toes, pull elbows in,
1RM brace and pull the bar up. Lower intensity during first week of
Ramadan and to keep technique/form up.
Close Grip 3 6,8,8 6 1-4min Lower intensity during first week of Ramadan and to keep
Bench Press technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.
FULL BODY (2) A SETS REPS RPE REST 1 2 3 4 NOTES
Barbell Back Squat 5 8 5-6 3-4MIN 0 Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally
and squat until just about parallel don’t be scared to squat lower
than parallel only if you experience uncomfortableness, don’t. 3-
4 warm up sets.
Barbell Bench Press 3-4 6 50-60% 3-4MIN Tuck elbows at a 45° angle, Squeeze your shoulder blades
1RM and stay firm on the bench.
Pendlay Row or 5 6 50-60% 2-3min Preferably Pendlay row, pause at bottom and pull towards
Helms Row 1RM chest.
Overhead Barbell 3 10,8,6 7 2-5 Strict form, Arch the bar back & behind your head, don’t
Ext. go too heavy.
(Barbell) Preacher 3 6,8,10 5-6 2-3min 0 Mind muscle connection.
Curls
SLDL or RDL 3 6,8,10 7 1-2min Set the bar a bit “higher” on almost the toes, pull elbows
in, brace and pull the bar up.
Cable Crunches 3 15,10,8 7 1-2min 0 Focus on flexing your spine and avoid jerking your head with your
arms. Focus on pulling your elbow out to the side until about 90°.
*rest times are given in minutes
FULL BODY (3) B SETS REPS RPE REST 1 2 3 4 NOTES
Chin ups 4-3 3-5 Depending Do enough sets/reps so you get 15 reps in total.
Barbell Back 3 6 50-60% of Depending Sit BACK and DOWN, 15° Toe Flare, Drive your knees out laterally and
Squat 1RM squat until just about parallel don’t be scared to squat lower than
parallel only if you experience uncomfortableness, don’t. 3-4 warm up
sets. Lower intensity during first week of Ramadan and to keep
technique/form up.
Paused OHP 5 6,6,4,4,4 7 Depending Squeeze your glutes to maintain an upright torso. Keep your
head out of the way and press upward and slightly backward.
Lower intensity during first week of Ramadan and to keep
technique/form up.
Deadlift 2 6 50-60% of Set the bar a bit “higher” on almost the toes, pull elbows in,
1RM brace and pull the bar up. Lower intensity during first week of
Ramadan and to keep technique/form up.
Close Grip 3 6,8,8 6 1-4min Lower intensity during first week of Ramadan and to keep
Bench Press technique/form up.
Cable Crunches 3 15,10,8 7 1-2min 0 You can aim for 20 reps if possible.