I

Do the work, n
- Work through each days workout top to bottom. Each day is in the rder it must be in, so do not mo
- The "Order" section tells you the order of movements, if two moves have the same number they a
- To the right you will see the exercise name, the sets and reps to do it for, the weight and speed of
- The intensity column tells you how much weight to use first and then how fast the reps need to be
- If the weight is light, you should be able to do all reps no problem, with 1 left in the tank. The med
- To the far right you will see columns for you to record the weightyou use each week. Make sure yo
- The Total Load Volume to the tp right each day shows you how much work you are doing for the da

DAY ONE
Order Exercise sets Reps
1 Toes in Leg Extensions 6 12
1 Lying Hamstring Curls 6 12
2 Lying DB Glute Bridges 6 12
2 Barbell Front Squats 6 12
3 Straight Leg Deadlifts 6 12
3 Leg Press 6 12
4 Leg Press Calf Raises 6 12
4 Walking DB Lunges 6 12
5 Toes Out Leg Extensions 6 12

DAY TWO
Order Exercise sets Reps
1 Chin Ups 6 12
 1 Barbell Pendley Rows 6 12
2 Lat Pull Downs 6 12
2 Seated Close Grip Cable Rows 6 12
3 Weighted Dips 6 12
3 Single Arm Machine Row 6 12
4 Weighted Hyperextentions 6 12
4 Barbell Curls 6 12
5 Barbell Reverse Curls 6 12

DAY THREE
Order Exercise sets Reps
1 Wide Grip Push Ups 6 12
1 Bench Press 6 12
2 Incline Bench Press 6 12
2 Incline Dumbbell Flies 6 12
3 Incline Svend Press 6 12
3 Decline Cable Flies 6 12
4 Dumbbell Pull Overs 6 12
4 Cable Tricep Pushdowns 6 12
5 Dumbbell Skull Crushers 6 12

RE
 DAY FIVE
Order Exercise sets Reps
1 Toes Out Hamstring Curls 6 12
1 Leg Extensions 6 12
2 BB Hip Thrust 6 12
2 Squats 6 12
3 Sumo Deadlifts 6 12
3 Hack Squat 6 12
4 Seated Calf Raises 6 12
4 Norwegian Hamstring Curls 6 12
5 Toes In Hamstring Curls 6 12

DAY SIX
Order Exercise sets Reps
1 Dumbbell Reverse Flies 6 12
1 Dumbbell Side Raises 6 12
2 Dumbbell Shoulder Press 6 12
2 Shoulder Press Machine 6 12
3 Dumbbell Palms Up Front Raises 6 12
3 Anti-gravity Press 6 12
4 Standing Cable Reverse Flies 6 12
4 Cable Side raises 6 12
5 Straight Arm Cable Pull Down 6 12
RE
 Instructions
Do the work, no one else can do it for you.
must be in, so do not move the rest days and yes you need two rest days a week.
he same number they are a superset.
he weight and speed of the reps, hen the rest time between sets.
fast the reps need to be. For the exact amount of weight to use, base it off hw much yo usually use.
eft in the tank. The med should be a weght you just get the reps or the last is hard. Heavy: the weight should be very heavy and
ach week. Make sure you go up each week by even a bit. These numbers will be entered in a formula to get total load volume y
you are doing for the day. Make sure this goes up each day by increasing weights each week, even if only a few exercises.

Total Load Volume - Make sure this increases each week

0 0
Weekly Weight Log - Enter the weight you use for the exercise in boxes b
Intensity Rest Time WEEK 1 WEEK 2
light-fast 0
light-fast 30 seconds
light-fast 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 30 seconds

Total Load Volume - Make sure this increases each week

0 0
Weekly Weight Log - Enter the weight you use for the exercise in boxes b
Intensity Rest Time WEEK 1 WEEK 2
light-fast 0
light-fast 30 seconds
light-fast 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 30 seconds

Total Load Volume - Make sure this increases each week

0 0
Weekly Weight Log - Enter the weight you use for the exercise in boxes b
Intensity Rest Time WEEK 1 WEEK 2
light-fast 0
light-fast 30 seconds
light-fast 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 30 seconds

REST DAY
 Total Load Volume - Make sure this increases each week
0 0
Weekly Weight Log - Enter the weight you use for the exercise in boxes b
Intensity Rest Time WEEK 1 WEEK 2
light-fast 0
light-fast 30 seconds
light-fast 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 30 seconds

Total Load Volume - Make sure this increases each week

0 0
Weekly Weight Log - Enter the weight you use for the exercise in boxes b
Intensity Rest Time WEEK 1 WEEK 2
light-fast 0
light-fast 30 seconds
light-fast 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 0
med-slow 30 seconds
med-slow 30 seconds
REST DAY
 ch yo usually use.
. Heavy: the weight should be very heavy and a struggle.
ntered in a formula to get total load volume you see above.
each week, even if only a few exercises.

ke sure this increases each week by 5-10%

0 0
the weight you use for the exercise in boxes below.
WEEK 3 WEEK 4

ke sure this increases each week by 5-10%

0 0
the weight you use for the exercise in boxes below.
WEEK 3 WEEK 4
ke sure this increases each week by 5-10%
0 0
the weight you use for the exercise in boxes below.
WEEK 3 WEEK 4
ke sure this increases each week by 5-10%
0 0
the weight you use for the exercise in boxes below.
WEEK 3 WEEK 4

ke sure this increases each week by 5-10%

0 0
the weight you use for the exercise in boxes below.
WEEK 3 WEEK 4