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  1. /////////////////////////////////////////////////////////Monday
  2. Week 1 - 8 reps
  3.  
  4. Choose a weight for your work-set.
  5.  
  6. "Warm up" with 1/4 of your work-set weight (8 reps)
  7. "Warm up" with 1/2 of your work-set weight. (8 reps)
  8. Do your normal work set. (8 reps)
  9.  
  10.  
  11. Squats: warm-up, warm-up, work-set, work-set
  12.  
  13.  
  14. Bench Press: warm-up, warm-up, work-set, work-set
  15.  
  16.  
  17. Bent Over Row: warm-up, warm-up, work-set, work-set
  18.  
  19.  
  20. Over Head Press: work-set, work-set
  21.  
  22.  
  23. Stiff Legged Deadlifts: work-set, work-set
  24.  
  25.  
  26. Curls: work-set, work-set
  27.  
  28.  
  29. Calf Raises: work-set, work-set
  30.  
  31.  
  32.  
  33. /////////////////////////////////////////////////////////Wednesday
  34. Week 1 - 8 reps
  35.  
  36. Choose a weight for your work-set.
  37.  
  38. "Warm up" with 1/4 of your work-set weight (8 reps)
  39. "Warm up" with 1/2 of your work-set weight. (8 reps)
  40. Do your normal work set. (8 reps)
  41.  
  42.  
  43. Squats: warm-up, warm-up, work-set, work-set
  44.  
  45.  
  46. Bench Press: warm-up, warm-up, work-set, work-set
  47.  
  48.  
  49. Bent Over Row: warm-up, warm-up, work-set, work-set
  50.  
  51.  
  52. Over Head Press: work-set, work-set
  53.  
  54.  
  55. Stiff Legged Deadlifts: work-set, work-set
  56.  
  57.  
  58. Curls: work-set, work-set
  59.  
  60.  
  61. Calf Raises: work-set, work-set
  62.  
  63.  
  64.  
  65.  
  66.  
  67.  
  68.  
  69. /////////////////////////////////////////////////////////Friday
  70. Week 1 - 8 reps
  71.  
  72. Choose a weight for your work-set.
  73.  
  74. "Warm up" with 1/4 of your work-set weight (8 reps)
  75. "Warm up" with 1/2 of your work-set weight. (8 reps)
  76. Do your normal work set. (8 reps)
  77.  
  78.  
  79. Squats: warm-up, warm-up, work-set, work-set
  80.  
  81.  
  82. Bench Press: warm-up, warm-up, work-set, work-set
  83.  
  84.  
  85. Bent Over Row: warm-up, warm-up, work-set, work-set
  86.  
  87.  
  88. Over Head Press: work-set, work-set
  89.  
  90.  
  91. Stiff Legged Deadlifts: work-set, work-set
  92.  
  93.  
  94. Curls: work-set, work-set
  95.  
  96.  
  97. Calf Raises: work-set, work-set
  98.  
  99.  
  100.  
  101.  
  102.  
  103.  
  104.  
  105.  
  106.  
  107.  
  108.  
  109.  
  110.  
  111.  
  112.  
  113.  
  114.  
  115.  
  116.  
  117.  
  118.  
  119.  
  120.  
  121.  
  122.  
  123.  
  124.  
  125.  
  126.  
  127.  
  128.  
  129.  
  130.  
  131.  
  132.  
  133. You will be running this program on a five week cycle as follows:
  134.  
  135. The first week do all 4 sets for 8 reps.
  136.  
  137. The second week do all 4 sets for 9 reps.
  138.  
  139. The third week do all 4 sets for 10 reps.
  140.  
  141. The fourth week do all 4 sets for 11 reps.
  142.  
  143. The fifth week do all 4 sets for 12 reps.
  144.  
  145. If you got all of the required reps on the fifth week then increase the weight by 10% and
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