1.

) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Horizontal Pull
Rear/Medial Delts
Biceps
Quads
Quads
Hamstrings
Abs

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges
Hamstrings
Quads
Rear/Medial Delts
Triceps
Vertical Pull
Vertical Push
Abs

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
 Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
 EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and tig

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
0 3 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Horizontal Pull
Rear/Medial Delts
Biceps
Quads
Quads
Hamstrings
Abs

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges
Hamstrings
Quads
Rear/Medial Delts
Triceps
Vertical Pull
Vertical Push
Abs

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
 Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
 EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and tig

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4

Exercise Sets
Day 2:
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA
Horizontal Push
Horizontal Pull
Rear/Medial Delts
Biceps
Quads
Quads
Hamstrings
Abs

Rest 2-3 days before doing Day 2

Day 2: REST BETWEEN SETS: ENOUGH TO BARELY CATCH YOUR BREA

Deadlifts and Glute Bridges
Hamstrings
Quads
Rear/Medial Delts
Triceps
Vertical Pull
Vertical Push
Abs

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
 Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
 EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
 2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = I wasn't very sore or ti
Exercise You Chose Below of Each Week (0 = I was noticeably sore a
(-1 = I was very sore and tig

(Type in the weight Week 1

for each exercise) Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 1:
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4

Exercise Sets
GH TO BARELY CATCH YOUR BREATH Day 2:
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
#N/A 0 4
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = I wasn't very sore or tight in the muscles worked in this exercise (from the last time I trained them), and the reps were no major stru
(0 = I was noticeably sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were tough bu
(-1 = I was very sore and tight in the muscles worked in this exercise (from the last time I trained them), and the reps were very tough to

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
0 3/fail 0 4 0 3/fail
 6.) Deload by Following the Instructions For Ligh
e reps were no major struggle to complete.) So That You Can Recover For the Next Round of
nd the reps were tough but manageable to complete.)
e reps were very tough to complete.)

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
0 4 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4
Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail

Exercise Sets Weight Reps Rep Results *Rating

Day 2:
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
0 4 0 1/fail
 Week 5: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
 1.) Choose Your Exercises Below

(Select from drop-down menus)

Day 1:
Horizontal Push
Horizontal Pull
Rear/Medial Delts
Biceps
Quads
Quads
Hamstrings
Abs

Rest 2-3 days before doing Day 2

Day 2:
Deadlifts and Glute Bridges
Hamstrings
Quads
Rear/Medial Delts
Triceps
Vertical Pull
Vertical Push
Abs

Rest 2-3 days before doing Day 1 of the next week

 Exercise Rating Menu:
1
0
-1

Exercise List:
Video
Horizontal Push
Medium Grip Bench Press
Close Grip Bench Press
Wide Grip Bench Press
Pushup
Close Grip Pushup
Flat Dumbbell Press
Low Incline Dumbbell Press
 Pushup from Knee
Vertical Push Incline Medium Grip Bench Press
Incline Close Grip Bench Press
Incline Wide Grip Bench Press
Standing Barbell Shoulder Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
High Incline Dumbbell Bench Press
Chest Isolation Flat Dumbbell Flye
Incline Dumbbell Flye
Cable Flye
Machine Chest Flye
Horizontal Pull Barbell Bent-Row
Underhand EZ Row
2-Arm Dumbbell Row
Row to Chest
Chest-Supported Row
1-Arm Dumbbell Row
Vertical Pull Overhand Pullup
Parallel Pullups
Underhand Pullups
Wide Grip Pullup
Assisted Overhand Pullups
Assisted Parallel Pullups
Assisted Underhand Pullups
Normal Grip Pulldown
Wide-Grip Pulldown
Underhand Pulldowns
Parallel Pulldowns
Narrow Grip Pulldown
Rear/Medial Delts Barbell Upright Row
Dumbbell Upright Row
Dumbbell Side Lateral Raise
Cable Upright Row
Cable Face Pull
Dumbbell Rear Lateral Raise
Barbell Facepull
Horizontal Triceps Cable Tricep Pushdown
Bar Skull
Skull Crusher
Assisted Dips
Dips
Vertical Triceps Barbell Overhead Tricep Extension
 EZ Bar Overhead Tricep Extension
Cable Overhead Tricep Extension
EZ Bar Seated Tricep Extension
Barbell Seated Tricep Extension
Biceps Barbell Curl
EZ Curl
Close Grip Barbell Curl
2-Arm Dumbbell Curl
Cable Curl
Incline Dumbbell Curl
Dumbbell Twist Curl
Dumbbell Hammer Curl
Bent Over Curl
Cable Rope Twist Curl
Quads High Bar Squat
Sumo Squat
Leg Press
Barbell Walking Lunge
Dumbbell Walking Lunge
Front Squat
Low Bar Squat
Close Stance Feet Forward Squat
Deadlifts and Glute Bridges Deadlift
Chest Elevated Glute Bridge
Sumo Deadlift
Deficit Deadlifts
25's Deadlift
Hex Bar Deadlift
Hamstrings Stiff Legged Deadlift
Low Bar Good Morning
High Bar Good Morning
45 Deg Back Raise
Glute Ham Raise
Seated Leg Curl
Lying Leg Curl
Calves Calves on Leg Press
Calves on Calf Machine
Stair Calves
Smith Machine Calves
Abs V-Up
Slant Board Sit-Up
Reaching Sit-Up
Modified Candlestick
Hanging Knee Raise
Hanging Leg Raise
2.) Watch Video 3.) Estimate 4.) Begin Training Using The 5.) *Rating Guide: (
Instructions For Each Your 10RMs Exercises, Sets, and Rep Goals (1 = The weight felt pretty
Exercise You Chose Below of Each Week (0 = The weight felt pretty
(-1 = The weight felt super

(Type in the weight Week 1

for each exercise) Exercise Sets
Day 1:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3

Exercise Sets
Day 2:
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
#N/A 0 3
5.) *Rating Guide: (select this from the blue drop down boxes below as you train and rate each exercise)
(1 = The weight felt pretty light and the reps were no major struggle to complete.)
(0 = The weight felt pretty heavy and the reps were tough but manageable to complete.)
(-1 = The weight felt super heavy and the reps were very tough to complete.)

Week 1 Week 2
Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 1:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail

Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
Day 2:
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
0 3/fail 0 3 0 3/fail
 6.) Deload by Following the Instructions For Ligh
So That You Can Recover For the Next Round of

Week 3
Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 1:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail

Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating
Day 2:
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
0 3 0 2/fail
structions For Lighter and Easier Training Below
he Next Round of Great Training!

Week 4: Deload
Exercise Sets Weight Rep Goal
Day 1:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1

Exercise Sets Weight Rep Goal

Day 2:
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1
0 2 0 1/2 reps of Week 1